Are YOU overthinking...?

[@RealTNF]

I’ll never understand the pride people take in not thinking about their training. I understand pride in working hard. I understand pride in being strong. But you can do both of those things and then not do 7 redundant exercises.

[@abhinav8356]

bro talks about overthinking i am not even thinking🤓

[@hg83]

bro needs pride in charging his cam

[@julio-o8r]

@@RealTNF wait till they realize they can work harder and be stronger by not having those redundant exercises🤔

[@rasalresid9147]

Exercising can be really hard sometimes, but it always makes me feel better. Last year I had almost 300lbs in bodyweight. One day I just started moving more, then slow running, and then I started doing weighted exercises and I was eating clean by following meal plan I got from Onlymeal. Today I have 200lbs and I am happy like I have never been in my life.

[@Eddyffs1]

great man, good results. I will check that website

[@dimitreus99]

It's not a TNF video without the camera/phone being at 1% every time

[@DarwinNunez-xv2tb]

That magnum fitness systems incline press next to the flat press at the end of your video is amazing. I have one at my gym

[@RealTNF]

@@DarwinNunez-xv2tb I use it quite a bit, but their machine is always out of commission

[@xCynicBliss]

love these type of videos so much more than the vlogs

[@user1user2354]

merry christmas

[@RealTNF]

And a happy new year

[@zadd596]

Bros editing skills getting better

[@igro8766]

The reason I think for which people lean back on the pulldown in because when you try to stay perfectly upright you can not to some extend use very high intent and therefore recruit the biggest motor units. That is what I think. It is like holding yourself back when you are doing it on a cable. But I have tried some machines where I do not feel that way and I am kinda forced in a strict frontal plane pull

[@user-bf4zs5my1n]

isn't it the lower portion of the lats the part that loses leverage above 120 degrees of shoulder extension or am i missing something, why the wide grip lat pull down?

[@thaerren]

Merry Christmas unc!

[@michaelcinelli7841]

The very minor lean back for me is because it feels way more natural to my body, and i feel my lower lats more. Simply a preference to how my body is built i guess. Sometimes if I'm upright the whole time, my anterior delts hurt and become the limiting factor (which is probably something wrong with my form).

[@jps6436]

i like this, reflective critikal talking. i like leaning back a a liiittle on pulldowns, just feels better to me. my lats feel on fire every time so i believe its fine :D

[@olathecola7691]

Low IQ comment

[@julio-o8r]

Recently switched up to an upper lower split, at first i was anxious about dropping exercises but ive been having great lifts and progressing through some plateaus. Less really can be more and i think its more fun to progress and have better lifts than to have more exercises in a program🤷

[@rayzamora6593]

upper lower i think your actually doing “more” hence the higher frequency

[@valentinocopec395]

@@rayzamora6593 how can it be more if youre lowering your sets and lowering the amount of days you train, its quitte literally just higher Frequency, which means youre doing less volume but 2 times a week. PPL will definitely have much more volume even if youre only doing 1-2 sets per exercise because youre working out 6 days a week.

[@julio-o8r]

@@rayzamora6593 i mean freq yes but stuff like having 3 chest or back exercises in a session is what im talking about. Im doing more with just 1 exercise for each, obvi you can switch up what exercises you do every session too but they don’t all need to be jammed into one

[@rayzamora6593]

@@julio-o8r ahh ok, yeah the way i do full upper lower totals to more frequency of that muscle group hit

[@rayzamora6593]

rather than weekly volume

[@flux5825]

You sound like someone who would make Pokémon content

[@dav4496]

rep range for lat pulldowns kinda low?

[@WeakyRepz-]

We love a good overthinking session

[@swish6591]

Hey tnf merry Christmas 😁🎄

[@Luther7021]

are your biceps from the day before not in the way of you training your back? or if you are doing chest the next day, are the triceps not in the way of your chest/shoulder pressing? And what about rest days? Would love more in depth video about your training, you leave so many holes man xd great vid btw huge fan papasito

[@giovalladares1022]

Chest and triceps you should probably be hitting on the same day IMO. I do flat and incline bench. Then dips and then pull downs with the rope attachment and squeeze apart the rope ends on the bottom of the stretch.

[@GuillermoRojas-z5y]

I kinda just do Upper/Lower/Rest REPEAT but when I am more busy ill change both U & L into FB and then rest, and begin the U/L rest repeat split.

[@JackDowd]

Front/Rear split?

[@hasankumar089]

Hey tnf what brand are those wrist wraps?

[@pokemonbacon1237]

Have you tried training till failure looks like you got some reps in reserved

[@feardrake9]

tnf i got ur wrist cuffs with strap but it kinda slips and stretches when i use it as a cuff on cable machines :/ great strap for machines though

[@Luther7021]

When are you doing quads?

[@lime6960]

How do you know if you calorie deficit is to big? like is 2000 calorie deficit fine if you make a big part of it from cardio?

[@giovalladares1022]

I’m no expert but I believe if your deficit is over 500 calories you’re going to minimize gains and maximize fat loss. And the amount of protein you’re consuming will make a huge difference in how many lbs of muscle you will be able to build or at least retain while in such a deficit.

[@valentinocopec395]

anything more that 500 cals will be too much in order to make any prorgress muscle wise

[@onetouchstyla]

is there a difference between a wide grip pulldown with your hands all the way at the ends vs with your hands at the point where the bar starts to bend down?

[@krispibean6775]

When you bring your grip closer, the plane of pull becomes more sagittal, meaning it's more upper lat. A grip placed at the point where the bar starts to bend would make the plane of pull the scapular plane, which would be a good mix between upper and lower lat, which could be the reason why it's a popular grip choice.

[@hazhiargoshi]

Would dips be a good alternative to the JM press?

[@cro3n865]

yup

[@luciddreamer616]

I know next to nothing about lifting (just started about six months ago) and even less about biomechanics, so please take these questions in good faith. Why is it bad to turn a lat exercise into a rowing exercise? Aren't most rowing exercises for lats? If I had to take a wild stab in the dark, based on limited exposure to information, I'd assume you'd say that turning it into a row needlessly recruits your traps and other ancillary muscles you didn't intend to target. If that's so, then why is it bad? Is it because you threaten to make them a limiting factor, or to exhaust them before you proceed to movements that will work them directly? Also, based on personal experience, I'd assume the biggest reason people rock back a little during lat pulldowns is because it lets you pull more weight. Also, it feels like such a tricky exercise that I found it difficult to avoid leaning back at first. One of my friends said to imagine I'm pulling the bar toward my waist, which was super helpful, but also not remotely intuitive. I still rock back a bit when I do them, but only because I've heard Jeff Nippard explicitly recommend it (with the caveat that you should limit how far you lean back.)

[@swish6591]

It's not that deep. Assuming u r 6 months into it u should just focus on doing the movements as they r supposed to be done and progressively overload it over time. If the pulling is done in the transverse plane it is upper back and if u start shifting it towards the sagittal plane it starts involving lats (it's lats if in the sagittal plane) but trying to do everything optimally gathering info everywhere and changing things everytime makes it more analysis paralysis. Just do what u feel like doing and progressively overload it. Do a pulldown for lats and a row with ur arms out (without thinking too much) which will involve ur upper back and slight lats too but doesn't matter just get strong.

[@swish6591]

But u r following good ppl to start ur training journey tnf, liftrunbang, jakedoleschaltraining they r great ppl(I would argue best) to learn from. But hey I am not that big and strong so I might be wrong so it's upto u. Do what u understand best👍

[@JimmyFoomble]

Any vertical pull = lats Horizontal pull with elbows out = upper back Horizontal pull with elbows in = lats You shouldn't lean back a lot on a wide grip lat pull down because it would turn the exercise into a horizontal pull with the elbows out, working a lot more of the upper back instead of lats. The reason you don't want this to happen is simply because it's meant to be a lat exercise, not an upper back exercise.

[@valentinocopec395]

you pretty much answered it, why would you turn a lower lat biased exercise into a upper lat biased exercise, when you can just do an upper lat biased exercise anyways. And yes most people rock backwards, because they can pull more weight, which is an ego thing and just takes away workload from the tissue that should be targeted, aka my first sentence.

[@ketchupwtf6197]

Chat if I’m doing 2 top sets, for a rep range of 6-10, if I hit 10 reps on my first set, and eg 8 on my second, when is it appropriate to add weight/ progressive overload, do I stay at 10 reps for the first set next week and try get 8 for my second or?

[@robertdipietro991]

Are you saying you already got 8 reps on your second set? If you can get 8 reps on your second set that's probably a fine time to up the weight. It is really not worth thinking that deep into this. Say you get 7-8 reps on your first set after upping the weight, if you don't think you're going to get at least 6 reps on the second set, you can drop the weight to stay within your 6-10 rep range.

[@vxziz]

There is multiple ways to progressive overload one way is to add weight next week and second trying to get more reps with the same weight so in your case aim for 11/12. Me personally would chose adding weigh without braking form 👍

[@Bobdabuilder12388]

never understood the lat pulldown/row variation thing too ngl

[@gordonwho]

Are you working out on Christmas? Merry Christmas!

[@Christiansstillstruggle]

JESUS CHRIST IS LORD!!! 🗿✝️

[@leonidas3127]

Guys, it's not that complicated. 8-12 reps for hypertrophy, 12-18 for toning the muscle and for leanness

[@arturus4750]

true however i do 100 reps to tone the muscle and then 1/2 reps of isometric holds without even reping the weight for strength

[@leonidas3127]

@arturus4750 We should start our fitness podcast

[@xnether3621]

I find 8-12 builds too much bulky muscle

[@Baan616]

Wrong

[@houndz-du7el]

No, 100+ sets and reps to tone the muscle, anything under that will ensure bulky muscle

[@BenjirehEspina]

hello cytokine that has pleiotropic effects on various cell types and has been identified as a major regulator of inflammatory responses and is known to be involved in the pathogenesis of some inflammatory and autoimmune diseases

[@NAVEENCHAURASIYAA]

May god bless you if you are really lifetime natty if not i wish he teach you some hard lessons

[@RealTNF]

@@NAVEENCHAURASIYAA I’m natural 😂

[@samueldahl9790]

02:10 because it’s harder. Duh

[@e0134-y1f]

lmao honestly u spot on bro its literally the fact u cant lift as much

[@gonyonyen]

i swing back cause my ego is big :D

[@valentinocopec395]

exactly, I did that unfortunately for a while, and when i stopped rocking backwards I actually managed to make my lower lats feel sore the next day

[@non_ifbb_bro]

Yo the girl next to you has been on her phone since the beginning of the workout. -_-

[@chipshooter8880]

thats his wife

[@non_ifbb_bro]

@ cool story but the phone is in every shot lol

[@valentinocopec395]

@@non_ifbb_bro because tthey are alternating between sets, she also makes gym content so i assume shes doing sometthing regardign that

[@user1user2354]

first mr tnf

[@NoahWilson-us3dk]

Tnf out

[@tommyruss7356]

A wide grip on the lat pull puts more bias on your teres and rear delts. Bio mechanically speaking, leaning slightly back with a wide grip while still driving elbows to the hips will engage the lats more than the former. For optimal tension in the lats on a lat pull however, a narrow grip with an emphasis on driving the elbows to the hips is the way to go.

[@oswaldosanchez9628]

Bro is wrong

[@tommyruss7356]

@@oswaldosanchez9628me or Joel?

[@sonishkumar7327]

With a wide overhand grip it's better to stay upright because that specific setup trains abduction and when you lean back, lat involvement starts to diminish. A narrow grip will train the shoulder extension function of the lats therefore you have more leeway with your lean. In both cases its still better to stay upright.

[@tommyruss7356]

@@sonishkumar7327elbow drive is more of a determinant factor than degree of leaning outside of leaning extremely far back. The whole point of hypertrophy training is to leverage the load against the desired muscle. Wide grip straight up and down (and in this video the elbows driving slightly back) is going to heavily bias teres, rear delts, and in this specific case the traps as well. He says he’s trying to hit his lower lats here and I don’t think the lower lats are doing a whole lot of anything.

[@swish6591]

Bro u understand it wrong. U CANNOT BIAS THE TERES!!!

[@hairbruh4915]

most data points towards the eccentric portion being what (probably) builds more muscle, cheating the concentric and controlling the eccentric makes plenty sense in the correct context of your meso.

[@sonishkumar7327]

Eccentric doesnt build more muscle. Controlling the eccentric phase has more to do with injury prevention and keeping the ego in check.

[@CanditoTrainingHQ]

No data I've seen shows the eccentric builds more muscle, if it's a load that the concentric can handle. I think you may be misreading the literature by applying truly overloaded eccentric work (which is radically different than real world cases in 99% of cases in the gym). A good question to ask yourself is simply, if training close to failure is so critical and we all agree on this, how could it possibly be the case that eccentrics which aren't anywhere near failure in a regular set, are the most potent for growth? The answer is they simply aren't.

[@valentinocopec395]

quite literally no studies show that, only thing eccentric does is damage your muscles more, aka make your muscles more inflamed

[@lovrorupcic5041]

merry christmas