6 Popular Exercises You Should Replace For Better Muscle Growth

[@WolfCoaching]

Thank you for having me, Mike! If you enjoyed this video, there's a lot more on my channel 🤟

[@AbortedUnicorns]

Watched your video with Jeff Nippard, great stuff!

[@leonkennedy9739]

For some reason, I thought you were a lot shorter. Like maybe 5'10" max.

[@emmang2010]

Awesome video

[@trickyferrell267]

Side lying single arm rear delt raises, lateral raises w a dumbbell seem like they could be similarly effective to the cross body cable rear delt fly

[@DRP3ck3r]

@@leonkennedy9739 He might be only 5' 10 mike is a roid munchkin

[@chriskrause6280]

If you two don’t do a Mario and Luigi group costume for Halloween you’re missing out on gold branding opportunities.

[@jthancock]

Wario and Waluigi tbh

[@saad_ghannam]

That's a very good way to get sued to oblivion by Nintendo

[@dmizzle73]

​@@saad_ghannam how do *cough* parodys get away with this then?

[@albertcabrerajr992]

dr mike grows a *mustassscchh* 😂

[@iRelentlessEnergy]

Id pay to see this 😂

[@derekschwartz2127]

When Milo is talking about leg extension, Dr Mike looks like he's getting a time out for his behavior

[@OhDevBeard]

I’m upset you commented on this first

[@Malravenous]

I was justtt about to say this 😂😂😂😂

[@StarCrusher.]

I'm like, why does he look so sad like someone stole his toys or something lol

[@j2m3c23]

😂😂😂

[@itstai]

Dr. Mike contemplating all of the missed opportunities for gains from choosing suboptimal workouts

[@vaibhavguptawho]

1. Chest Supported T-Bar row instead of Bentover barbell row 2. Reverse Nordic curl instead of Leg extension 3. Deficit standing calf raise instead of seated calf raise 4. Cable crossover rear delt fly instead of bentover rear delt fly 5. Decline deficit pushup instead of normal pushup 6. Overhead tricep extension instead of dumbbell kickback (Just for reference when revisiting the video)

[@Jmothatrucka]

Brothers like you make the world a better place 🤙🏽

[@ephraim1995]

With reverse nordics, I started doing them assisted with a band. Now I'm doing them loaded. Its a phenomenal excercise

[@christiandulaney1638]

Thanks for putting this together! My 13 year old is just getting into weight lifting, and I want to teach him the best techniques/exercises.

[@Mathachew]

Never knew Dr Mike could be so silent in an RP video.

[@punxsutawneyphil3944]

Because hearing Milo talk made all of Dr. Mike's blood go from the brain to his groin area.

[@pretty_flaco]

because milo paid to post on the RP platform… mike &rp making money hand over fist these last few months

[@rrai-]

​theyre friends @@pretty_flaco

[@leakyabstraction]

Prob he's not a big fan of the Andrew Tate vibes

[@chaunceyxvi830]

@@pretty_flacothey have to make sure all the butlers get the newest lamborghini

[@peetos-chan2835]

Dr mike and Dr helms taught me the best and simplest ways of hypertrophy in easy to understand terms. Dr wolf and menno henselmans taught me that being super nit picky can very marginally increase gains, and dr pak taught me to calm down and do what's also fun. Thanks everyone.

[@artvandelay1720]

I progressively overload my push ups by dirty bulking.

[@aaronquinn8241]

😂😂😂😂

[@derikbarbieri8753]

I like the way you think

[@TheNativeTwo]

A solid plan.

[@kingquads6982]

Dirty bulking and Diabetes are buddies, be safe out there.

[@LukaLegend77]

i just put weight plates on my back lol

[@OliverEnevoldsen]

As a 6’6 guy, nothing beats bent over rows and dumbell rows for back growth. No back machines allow me to stretch my back

[@shubceee]

Try incline bent over rows. You sit on top of 45lbs and do the rows. Allows more stretch

[@LeanAndMean44]

Bro I’m 6 foot and can’t even get a good stretch on most back machines So fuck em and do t bar and barbell rows just for the swag

[@Antonio_Serdar]

What country are you guys from? India? Lol I am 6'4 and have no issues

[@Jack-nr1nn]

@@Antonio_SerdarI’m 6’2 and have long arms and I can’t get a full rom with a lot of machines tbh have to use buffers to give me more range of motion

[@Nonamam]

​@@Antonio_Serdarthere's tons of 6'+ guys in india,especially this generation w more hygeinic food,water.

[@ericmsandoval]

6:52 oh yeah. TOTALLY gonna do that at the gym.

[@aeowid]

I love how Dr. Mike just kinda gradually leaves the set until Dr. Wolf is alone 😂

[@colbyscott8545]

I didn't even notice that until the very end 😂

[@DjDolHaus86]

He was there, it was just hard to keep him in frame while pointing the camera at Milo's face

[@orangemaniabrother2232]

He's mastered the ability of standing so incredibly still that he became invisible to the eye

[@stiflingmystrife]

Dr. Mike had to check his lambos, RP app and his stocks real quick.

[@lokiking3784]

@@orangemaniabrother2232 gotg reference?

[@testitestmann8819]

You guys might be smart, but the doggo was my favourite in this.

[@pooppooop8668]

How did you comment 3 hrs ago when it was posted 1 hour ago?

[@namesundar]

@@pooppooop8668 he's a paid member of the channel, thus gets the videos ahead of the rest of us free subscribers

[@MeanBeanComedy]

​@@namesundarThe rich get richer... 🤦🏼‍♂️🤦🏼‍♂️🤦🏼‍♂️

[@pxeace]

@@MeanBeanComedy how he’s just spending money there is no return

[@Vincent_Beers]

It's not extra money for nothing, there's extra videos and extended versions of the joke videos for members. The early access to regular free videos is just a bonus.

[@nikirick]

This video was very helpful for me. It answered questions I didn't even know I had. Thanks guys.

[@jean-pierrefortuin1930]

This video is gold, even for experienced gym-goers. Thank you for everything Dr Mike!

[@Aetherial_Moth]

I really really like the idea of the "resistance meter" showing the, I guess, effort curve. I hope it's not as annoying to animate and time as I'd assume because that seems like a really neat addition to more thoroughly, express how an exercise will feel.

[@kwerby3285]

I was worried my bosu ball pistol squats were going to get featured but thankfully they didn’t make the list!

[@ianchambers37]

😂

[@margodphd]

Honestly if you can do a pistol squat on a bosu ball without breaking your ankles you must be doing something right 😂

[@brennand933]

I do bent rows specifically because they fatigue the erectors so well. One of the best back thickness builders out there.

[@hoysalgoala1]

As Arnold himself as said. Love the BOR

[@Bapiten-hy3lk]

Why not good mornings?

[@joemomma8369]

that's a hamstring exercise ​@@Bapiten-hy3lk

[@Fuq2]

@@Bapiten-hy3lkMore hypertrophy from rows. Why load up the low back like that? Bruce Lee AND Louie Simmons broke their spine doing those.

[@brennand933]

@@Bapiten-hy3lk What about them? I do them as well, mainly for hammies but yes they do train the lower back. The difference is for bent rows I stand on plates to elongate the ROM and allows me to round my back at the bottom, flexing the erectors and allowing me to train them better than in an isometric position like on most hip hinges

[@unboxmenicely116]

So nice to watch a video that’s not drowned out with background music! 💪🏽✨

[@MrHennerz]

Hands down the best KZbin channel in existence

[@MattFeelGood]

Dr. Mike, I’m a personal trainer and would love to see a series geared towards the most practical info for trainers. I know the content already exists across your channel videos but I’m sure it would be handy for trainers out there to have the top priority knowledge and applications to help their clients condensed into a playlist. Love you man, thanks for all the help.

[@progamer9789]

Hey, why didn't Dr Mike demonstrate the Nordic? That would've been a delight.

[@michaelcozzitortoiii5350]

He’s “not flexible enough because he’s too jacked” 😝

[@asprinklingofclouds]

Dr Mike is nearly 40, Nordics are for people with young healthy tendons.

[@onodera3964]

@@asprinklingofclouds I thought he was nearly 50! I am nearly 40 and I want to call him Uncle Misha.

[@GuyFromTheSouth]

Lol wth was up with that? I cant imagine doing nordics on leg day. Thats nuts.

[@EarhirX]

There’s a skill component to nordics like with all exercises. Maybe he’s never done them or not nearly as often and as they were showing technique, it was better to show someone who does the usually

[@joseppebatman]

Will never give up bent over rows. My friends, sometimes its okay to just do movements because you think they are fun.

[@fredselvaggio1435]

Or because they’re actually really effective. And saying they aren’t is nonsense

[@alexmadgic6602]

Right specifically with dumbells (for me) bent over raw is great!

[@kidbrown2010]

​@@fredselvaggio1435I don't think people realize the amount extra muscle you might gain doing the "optimal" exercises is negligible for the most part. It might even be offset by you actually pushing yourself harder on the "inferior" one. I do like T-rows better, but yeah if barbell rows were good enough for Dorian and millions of people, it's good enough for you.

[@KingNStheMighty]

@@fredselvaggio1435 he is simply saying that if your goal is back hyperthrophy its not optimal however if you goal is to ALSO strengthen stabilizer muscles and core, then its an excellent choice! make informed decisions is the moral here, dont be defensive about it :)

[@ryan.nejadd]

@@alexmadgic6602bent over raw is my favorite

[@brendanthomas2927]

When Dr. Mike shuts up, it’s time to listen intently. Tons of respect to these Docs.

[@fredricvonbromsen9047]

I’m so happy for this information. The wrong examples in this video is excercises I never liked and the right ones I do daily! Maybe my I was right to go on my feeling

[@dawgcat3087]

SHOTS FIRED ON BENT OVER ROWS SHOTS FIRED

[@Ryan-ys2bq]

Considering Mike always has them on his back day vids, though he does them with the full stretch

[@superpotatobro]

Back shots?

[@Vincent_Beers]

You either didn't listen or failed to understand

[@stepp___]

Ranking chest supported Row over Bent over Row is insane, in my humble opinion.

[@superpotatobro]

@@stepp___ chest supported row actually my goat though

[@mikegunz7320]

I've been doing assisted reverse nordics for about two weeks now and it's been working for me.

[@pancakerizer]

It takes a little getting used to (at least if your hip mobility is as bad as mine) but it makes me sore like nothing else

[@wertyuiopasd6281]

The problem is ankle tbh

[@pancakerizer]

@@wertyuiopasd6281 I put one of those squishy cylindrical barbell pillows under my ankles. Just enough support, but doesn't shift the point of balance too far forward

[@mowery66gaming]

Dr Mike is my favorite short king.

[@382u3uuej]

Not short where it counts.

[@4305051]

I don't know what I enjoy more, Mike's sage advice or his dry humor.

[@Pwnr145]

This dude and his research has had such an impact on my training. Thank you so much for improving my life by such a strong factor Dr Wolf

[@herrro6287]

If you do heavy hip hinges like rdls and good mornings, a barbell row should feel like a breeze on the posterior chain

[@mark_mayers]

Even with deficit flexion rows, the spine erectors aren't a limiting factor for me. The lats are. And this is with the same weight I would do with good mornings.

[@adammiller9179]

And if you can't do super heavy hinges, then the BB Row is a waste of time for upper back hypertrophy.

[@dwaynecunningham2164]

Yyyyyyyup.

[@5691Mark]

@herrro6287 Ah, it must be my heavy RDLs that make the bent over row seem easy on my lower back. If I go too heavy it's the upper portion of the lift that fails and I just drop some weight, next set.

[@TheTopher528]

@@adammiller9179great way to stay weak

[@Lilasun]

I’m too broke for a gym membership, the bent over row is all I haaaaaave

[@John-j3g]

Dude in the yellow was describing pendlay rows which are done with heavy weight. Don’t set the weight down between reps during bent rows and you will get a huge back.

[@jeffbunnell9961]

They will still get you a big back don't worry. I do agree with them the T-bar machine rows are better but bent rows will still build lots of muscle as they have done so in the past for lots of lifters.

[@wallyt4873]

Do dumbbell rows. They’re really good

[@Gunther-mt2bk]

Get some bands . A stepper or bench.

[@Lilasun]

Thank you!

[@LilianaMcleod-pj9jw]

thanks for sharing, you inspired me to try something new

[@VillainViran]

Mike just sitting there was the funniest shit ever

[@Connery007neckache]

Looks like a drunk guy sitting alone at bar sulking with his thoughts.

[@ramon6754]

Nothing like seeing your tricep excercise being the one that is better. Awesome

[@_koschwarz]

Blue is the violet, Red is the rose, Never stop doing Bent over rows.

[@joelsium1236]

I agree fuck science

[@valeria1702]

They strain my neck

[@adammiller9179]

Nah, I save my lower back for Deadlifts. Chest-Supported T Bar for upper back.

[@adammiller9179]

@@joelsium1236 You're still following science.

[@squatcurldeadlift7346]

The most fun exercise for me along with deadlifts. I'll never stop doing them ❤

[@gilhuberman261]

I have a home gym but without cables. I solved the rear delt stretch problem like this: I lie on the bench, slightly sideways, then perform a dumbbell raise unilaterally from crossed-over to the top and slooooowly back down. Only issue is that working unilaterally takes twice the time to do the exercise. But that's what I get for not having cables :)

[@JaximusDecimus1]

This movement absolutely blasts my rear delts. The only other thing that causes more burning is calf raises. I also feel like it's less awkward than crossing my arms in front of my body with cables.

[@DestopLine]

Doesn't take twice the time if you train one side while resting the other one, which shouldn't be a problem with a muscle as small as the rear delt.

[@gilhuberman261]

@@DestopLine I meant relative to the cable option demonstrated in the video

[@DestopLine]

@@gilhuberman261 It does take more time exercising (for the same amount of total effort), but if you include resting time then it's the same

[@JdotCarver]

Amazing idea. Thanks, I'm going to do this.

[@fatterperdurabo42069]

You can decrease the difficulty on the reverse nordic by holding onto a resistance band or a cable, just make sure it's secure and you dont accidentally yank gym equipment down onto your body

[@batatanna]

nonono, plz yank gym equipment down my body, I'll have a tasty law suit

[@benjaminsaul6923]

That was a super helpful video. Thanks for putting this together.

[@Masterlocster69]

Dr. Mike and Dr. Milo, this. Is. GOLD🤩

[@Pr4Hypertrophy]

The most consistent team out there! RP always coming through when I need something to listen to in-between sets.( I went phyco mode like Doc and don't use music😅). This is perfect timing...it is back and leg day so let's see how these guys can fuck me up.

[@JackgarPrime]

Advantage of the bent over row: I can do it with my barbell at home. I m glad to see you tackle the DB kick back. I never liked that exercise, it feels super inefficient. And you definitely can't load it up very well.

[@MrBottlecapBill]

You don't need to load it up, that's the point. I do it with cables however. It seems to just hit a little better. Really works well for me as a finisher.

[@chonkeboi]

@@MrBottlecapBillon cables the kickback is much better

[@Martell276]

Please correct me if I'm wrong, but... You can also just not set your barbell or dumbells down on the floor when performing bent over rows. Time under tension will remain constant, and you can achieve the stretch. As for worrying about fatiguing other muscles, this is a compound movement and stimulates greater overall muscle activation, thereby resulting in greater hypertrophy.

[@adammiller9179]

If you're trying to build your upper back but are limited by lower back, you are not going to reach your goal. If your lower back can handle the weight and still recovery for other exercises like hip hinges, then you can do it without resting the weights.

[@moses4769]

Compound movements don't equal better hypertrophy. As long as you're training to failure.

[@steveharper879]

I have almost never seen anyone do bent over rows where the touch the bar or dumbbell to the ground. It looked like they purposely did the exercise wrong so they could have an extra reason to correct it.

[@rnp497]

Coach Wolf is one big unit! Whatever he says I'll do

[@khangdo4959]

Very professional. He prepared what he was speaking 👏🏼

[@Atius8]

Just did 345x6 on barbell rows. I think I'll keep having a barndoor back tyvm. Chest supported rows just don't produce the same visual results. I've taken before and after pics and there is no comparison.

[@danielrosencrantz9609]

Bro your tweaking if you think I'm switching leg extension for a fucking Nordic curl

[@skellt]

Great exercise once you can do them well. Also, you don't even need to drop leg extensions. I like to do 2 sets of leg extensions followed by 2 sets of reverse nordics, never had better quad DOMS in my training career.

[@ULTRAOutdoorsman]

>sees extension >"fucking Nordic curl"

[@b.benjamineriksson6030]

He looks like a tweaker

[@totallyfrozen]

Dude, I can do leg extensions on a machine for quads all day long. I try those Reverse Nordic Curls or Sissy Squats and a knee cap is going to go shooting across the room! I’ve tried them. That ish is brutal on the knees. No thanks!

[@GMPro24]

You Fkn can’t do it even if u tried

[@hiiambarney4489]

EXCELLENT info! (As usual) Here is another exercise I found for the Triceps, based on what recent studies on muscle growth I could find, basically that you need resistance on the lengthened position and, if possible, have resistance in all core functions of the muscle in one exercise. (So for Biceps, for example, it's function is not only to contract the arms but also to turn the wrist, thus a turning motion in a curl provided superior muscle growth) I call it the "weighted seatbelt". Pick a Cable Machine, at least head height, I found it's a bit easier when above the head and either grip on the cable itself or find an extension that lets you grip the cable with your wrist in 90°s to it without issue. Stand sideways from the Machine, pick the cable into the hand furthest away from it so the cable goes across your body, much like a car seatbelt. From my findings, the exercise is even better if you turn about 20 degrees away from the machine, so the cable really runs like a seatbelt, although, depending on the machine, this might be uncomfortable, so don't do this without some clothes on at least. Now the meat and bones of this exercise is that you extend the arm slightly behind your body, which is one core function of the Triceps that doesn't find much use in most Triceps exercises that have peak contraction in the lengthened position and you want to keep your elbow anchored in place throughout the set. Now you simply extend your arm , as you would do with any other triceps exercise. Go light on this one, I found that after 2 sets of low weight, I had massive on set muscle soreness already. If nothing else, this is a real finisher for your Triceps isolation, for me it does fare better than dips, natural or machine, overheads, skullcrushers, pulldowns, both with straight/ezbars or dual ropes. It really got me to increase triceps strength and size significantly over the past Month of including it in my workout routine regularly. For best Results: Slightly flare your arm out so your arm runs almost perpendicular to the cable as goes across the body. (Again, that's what I found from my tests, results could vary, I am no scientist, lol)

[@davidong1577]

This is the best best best smart video on smart gym exercises to do. Thank you!

[@Alex-th9tw]

Mike bro i hope you feel more peace and happiness in life soon. you deserve to

[@workoutlui]

Dr. Mike, what’s your honest opinion about some of these exercises Dr. Wolf is suggesting are not as effective, specifically the barbell rows? If I recall, your studies and assessment, concluded the barbell row is one of the bread and butter for overall back muscle growth.

[@TorAndreKongelf]

As a huge Meadows fan and doing his training programs (There is 39 of them). He allready 14 years ago did his own variations in how to improve all these exercises. 1. He never did free barbell rows. But he did them in a smith machine. It removes some of the fatique part of the exercises and you are pulling the bar against you at the same time, pulling your shoulders back. 2. He used leg extentions on occasion, but not too often. And when he did, he added 20 or so partials from the bottom after you have fatigued the shortened position. 3. He often did partial swings with dumbells. You would do 30 or so reps with a lot heavier dumbells so you stay in a more even restitance curved in the more lengthed position. 4. He made the variation (I have not seen it before from any other before him) where you keep your feet on a box and hands on blocks just as shown here. He would also use chains over his neck to make the movement heavier and he wanted you to emphazise the stretch by pausing in the bottom. 5. He had his own variation where you turn your palm so it faces the ceiling during the kick back. He would also superset this exercise with another tricep exercise which favoured the stretch. So, listen to Meadows and be ahead of everyone else. Even the science.

[@bobby6517]

Bent over row is the best back exercise in my opinion

[@NateOutrage]

Thank you for sharing so much knowledge. It's been a great help in my fitness journey.

[@SoldadoFirmo]

awesome as always, cheers from brazil!

[@alexberger3495]

If your hamstrings are limiting you on bent over rows you need to work on hamstring length and strength

[@nmnate]

RDLs helped a TON for me. Love the BB row now 💪

[@jeremylyon4795]

Who’s putting the barbell back on the floor between reps on bent over rows?

[@edibaber5525]

No one but they couldn't make a controversial video that gets comments if they said that, I mean hell mike has been a huge advocate of bent over rows especially deficit ones

[@tone1585]

Yeah and if you stand on a small platform the problem goes away😊

[@iogpurge]

I've seen it. Dorian maybe?

[@non9886]

i like to do it to rest my spinal erectors. but i can have still amazing stretch and everything. it is a name for this particular row and after time i started to prefer it. but i do other variations as well. you can actually stretch your muscles better because under heavy weight your muscles are in tension. this video is out of reality. as most of scientists. bro science rules forever...

[@litterbox2010]

For the bent over row, you replace a practical movement anyone can do with a barbell or dumbells, with a very specific movement that requires a machine. That's not a very good replacement at all. That's an entirely different circumstance.

[@hermann5347]

Agree - The machine set up may be better. But I don´t have one, so..

[@johncarpenter1476]

Great stuff as usual. Respectfully, I would add that tricep kickbacks with a lower cable at the right angle (slightly upward) overcomes most of the issues with a dumbbell.

[@mr.mononym5764]

Thank you for this, can you make more of these? Found these really helpful.

[@adoho]

Seated Calf raise has worked wonders on my decade long battle against achilles tendonitis!

[@adammiller9179]

But how is it better than straight leg calf raises? Straight leg hits both calf muscles, seated only one. I am actually curious if there is a benefit because I just got Achilles tendonitis a couple months ago.

[@paddytheunique]

@@adammiller9179seated raises have been great for me because my gastroc is the limiting factor in standing raises so the soleus doesn’t get enough stimulus. Seated are like an isolation for the soleus.

[@Vincent_Beers]

Standing is a better stretch. Or if you don't want to stand, use a leg press machine and push the bottom edge of the platform with the ball of your feet.

[@austinjutte4855]

Seated calf is a soleus biased movement, throw in a deficit and it builds the outer calves in ways that a standing calf raise never has

[@ericmalitz]

Exercises hardest in the shortened position shouldn’t be discarded, they should be paired with exercises hardest in the stretched position. They are apparently better for mind-muscle connection for the area involved, and can be done more frequently than the latter. (In ATG we called the above short and long range exercises, respectively.)

[@Xanthan4711]

Seeing you guys side by side is really eye opening. Milo must be like 8 foot tall?

[@logomarkz]

5.8. Dr Mike is just jacked garden gnome

[@pancakerizer]

Mike is 5'11" and Milo is 6'0"

[@tinaferr]

​@@pancakerizer that last inch is the glimpse into infinity

[@Coder6719]

I saw the opening scene and thought, "Can I please see them in armor with Wolf as a WoW Human and Mike as a Tolkien Dwarf?" Epic imagery.

[@TheGreektrojan]

The other guy is wrong. Mike is like 5'6" (a lot of pro bodybuilders are short) and Milo is like 6'2"/6'3" or thereabouts. Its why Milo can look lanky/smaller in solo videos but his size is apparent side by side.

[@MRFISHPIG27]

Hey dr mike, i love watching your videos and you’ve helped me make substantial gains towards my fitness goals. I was hoping you could make a video adapting some of these (and other) exercises to people who do some of them because of surgical issues. Ive had a two shoulder surgery’s and can only bring my left shoulder back to 90 degrees if i go any further i risk hurting it. This eliminates most chest exercises. Any advice or suggestions could help.

[@ardeleanuradu]

Good advice, you should try it, when you decide to start lifting.

[@narcissus79]

If your postural muscles are fatiguing in a bent over row, you have serious problems with your posterior chain

[@movestattoo4561]

Seriously! I don’t know where all this oh it fatigues you in this and that came from. If you can’t do them because of your core or low back that means you absolutely should do them because that means you’re super weak in those areas.

[@narcissus79]

@@movestattoo4561 along with some reverse hypers, deadlift hypers, good mornings and Romanians

[@Arakune]

His point is, the movement is meant to target a certain muscle, not a large group. The fact that it can fatigue your posterior chain, makes it essentially inferior in the context of this video

[@narcissus79]

@@Arakune no, the movement is not meant to target a certain muscle. It's a compound movement meant to target multiple areas and induce maximal endocrine response. It does that perfectly.

[@shakysugars]

@3:50 when the camera man zooms out to show just how fucking tall this guy is next to mike. Too funny!

[@TS-ce5st]

Felt like I was watching The Office

[@shundo8460]

Not my beloved bent row 😭

[@dominusgrey]

Haha im protesting that! "Postural muscles will be fatigued"....yea, if youre a girl

[@marianarzoiu8958]

Don't worry And use straps xD

[@alexandrudinca3080]

Go on a deficit *tada* problem solved

[@marianarzoiu8958]

@@alexandrudinca3080 it is also the erectors spinals that gets tired. But i do it from time to time, its fun

[@jsmall1542]

All of the information in these videos is centered around hypertrophy. Bent rows certainly aren’t ideal in that instance, but for building the top end of a deadlift there isn’t anything better.

[@aidenpeltier6415]

An alternative to the rear delt cable fly, you could also use a chest press/rear delt machine, if able you can adjust the handles to the right setting so you can reach across your body to get a good deep stretch in the rear delts, and if the handle position can’t move then just turn your body and do them unilaterally

[@Djdkdkdndkzn1]

2 seconds in & Milo looking like a beast! Highly impressive.

[@franciscojavierortegamarti7175]

Bugenhagen is going to have a great time with this

[@seancreighton4393]

Is biasing the lengthened position in reverse nordics really such a big deal that you should sacrifice stability and isolation that a leg extension would give you? I don’t think you can push to failure as hard on reverse nordics than extensions.

[@movestattoo4561]

It’s not but then you couldn’t make endless content about it.

[@Penumbralvision]

Incoming mirror Doggo at 3:30

[@yodizzll]

really cool video- gonna be hitting reverse nordics more often. id love a video on (or maybe a series???) on garage style work outs where all you have is a rack and some dumbells.

[@fullmetalathlete]

@Wolfcoaching I love all of these variatuons and have been working to engineer all these same philosophies in strength curves and lengthened tension into my training as best as i can with what i have in my gym. One thing i have not seen you guys comment on is ab work. In my opinion the best exercise BY FAR that has allowed me to get into an extremely extended stretche position for my abs (especially lower abs) is the GHD situp. Huge stretch and the most weight in the curve when you're arched way back with your head to the floor, easier as you sit up to the top. Decline situp benches still have you basically neutral at the bottom bwcause your hips are not extended and you cant arch the spine back. And even a dragon flag or candlestick just has you go to neutral at the bottom. Ab mat situps and GHD situps are one thing i think CrossFit got really right becauae they both emphasize this stretch. The best ghetto rig setup ive been able to do to mimic this at my gym (which doesnt have a ghd) is to actually sit on the Bosu Ball and lock my feet under something, this way i can extend fully back and down around the curve of the ball and touch my head to the floor behind me. I have found this to be a far better ab stretching stimulus than regular flat situps or leg raises or ab crunch machine I've ever used.

[@damonn44]

Dorian Yates, best ever back in all of bodybuilding, how did you achieve those insane lats? ... bent over rows

[@winzfeld1]

Dorian also did other exercises for his lats, such as the pullover which has high load in the stretched position. They’re not saying they do nothing, just their are options that *may* be better

[@ZacharyJarman-vc5fh]

Dude bent over rows have been a staple in my program for 3 years and they have built my back from medium shirts to XL. Beginners, dont let this discourage you from movements like heavy presses and pulls

[@luisbauer78]

have to defend my barbell rows: 1. don't touch the floor (use straps when you get strong) 2. I like the free posterior chain stimulus/deadlift carry-over/total body strength I get and since I do not train legs too seriously it does not inhibit me a ton(I think most guys fall in this category), you could put it on Deadlift/Leg day 3. just cheat a bit to smooth out the resistance curve, beginners start a strict as possible, but slowly introduce momentum at some point, makes progressive overload a lot easier + nasty weighted stretch with peak forces the bottom Machine are fine, but BB Rows are just really fun and stimulative IMO plus some ppl get chest pain when doing heavy chest supported rows

[@adammiller9179]

2: Why would most guys not train legs seriously? I do Chest-supported row so that I save my lower back for leg days.

[@John-j3g]

They are either purposely trying to create comment engagement or they don’t know what a bent row is compared to a pendlay row. Either way it’s pretty douchey to say in a video if you claim to be an expert.

[@chuckschickbaldtacos]

There’s no reason to defend the rows bud everyone with a brain knows they’re goated … this video felt like Vietnamese propaganda

[@itsallgoodman940]

Mike has even said hitting other muscles in an exercise is fine and Wolf is saying no to it.

[@tomashorst9544]

​@@adammiller9179That sounds more like a weak lower back issue than anything

[@Scrob]

This video was so helpful!!! Awesome stuff!

[@orionsimerl6539]

Lost me on bent over rows. I don't put it back on the floor. My stabilizers don't fatigue before my back. I hit my belly on every rep. I don't believe you.

[@edibaber5525]

Exactly, maybe your stabilisers wouldn't fatigue if you, y'know, used them

[@orionsimerl6539]

@@edibaber5525 I have a hinge in my back. I'm doing 245 6 to 8 reps, it isn't difficult to maintain the position. In fact if I held the position after completing my final rep with the weight off the floor, I would probably fail in grip before my erectors failed. It's a bad critique of a great exercise. He's saying if you do the exercise poorly it isn't a great exercise, and he's out of his rabid a** mind if he thinks your erectors will fail before your late, rhomboids, traps, and rear delts.

[@hermann5347]

I guess it depends on where you are strong or weak. But I can´t imagine getting limited on your stabilizers for a bent over row.

[@KurtKress]

I’m so excited for Eric bugenhagen to react to this 😂

[@nothingbadhere]

Eric is funny but doesnt give great advice when it comes to hypertrophy or really even strength training. He's just more of a lifting lifestyle dude with insane energy. I know he's going to go on a rant about how bent over barbell rows are great for getting those thicccc erectors, but that shit is pretty far fetched considering the erectors aren't a prime mover in the exercise as well as the fact that they stay fairly stationary during the exercise - even if horsecocking the weights. Its a decent overall back exercise, but shit for building the erectors. Deadlift variations, good mornings and loaded ~45 deg back extensions (finally an exercise where it makes sense to zercher the weight!) do a much better job for that.

[@nickmccarter2395]

1:25 I can hear Bromley raging right now

[@slee2695]

Potato sack physique

[@alexbeyond99]

Thank you Dr.Milo ❤

[@tomwaitsfornoone1182]

I will barbell row until my dying days.

[@SkillzRicosGamerTv]

Yes bro I love bent over rows 👊💪

[@Mike-hn4uu]

I would love to see your back

[@b.benjamineriksson6030]

It grows my back, I can do it at home. But I never put the weight down and I stretch at the bottom position.

[@omary702]

Idk why it hurts my lower back

[@crowleypage8453]

​@@omary702 it's the weakness leaving your body. Jk but not really.. though it's probably bad form due to lacking stability, which makes it more important for you to do it more..rather than avoiding it by using a supported row.

[@kyledeyo5053]

I always come fast for daddy Mike.

[@Nico-Diaz]

Even faster if he puts a finger from behind

[@billfromnowhere7687]

Honey, wake up! Temu Hany Rambod just posted again.

[@tomasf.alvarez9556]

Great video. However, bent over rows happens to be one of my favorite exercises, specially when doing it from a bench press, the stretch that I get from it is unbelievable. Thank you guys for the content though. Keep it up.👍🏼

[@Donald-n5k]

Thank you, i appreciate you sharing so much knowledge, you're a tremendous inspiration and have helped me alot

[@DmT922ha]

Fuck if I'm replacing bent-over rows, one of my favorite excercises..

[@vijfendertig]

All respect to the level of intellect and experience these guys have but at this point these videos are just regurgitating the same 'buhht there be no stretch on this movement' in a different way. Most of these movements can be adjusted easily to get more or less stretch if you really find that to be that important. You can see Mike doing it in earlier videos too. You don't need 2 PHD holders to wrap this in formal language to pump out more and more of the same content. My personal problem is that every actual big person I know does not and never has bothered with any of this, they eat a huge amount of food and they consistently train hard. It aint that complicated. Milo seems like a very smart man, but if hes so smart then he too should know how to create a caloric surplus and push some heavy weight to get a very simple outcome. And he too would look like he knows what hes talking about too!

[@bkhalberrt7351]

​@@vijfendertigbruh he literally said its a great exercise even for hypertrophy all he is saying is that if you want the best option do this instead

[@BuddhaSunn]

Do what you enjoy 💪🏽

[@us3r2882]

you don't need to replace it if you enjoy them, you'll still get some growth but it creates more fatigue

[@w.a.domski]

Keep doing it, its a great exercise and has its own merits

[@Schacal6666]

Bent over rows were shown on this channel so much over the years

[@bkhalberrt7351]

Yes and even Milo said it is still a great exercise ,one of the best even, all he says is that if you want to maximize hypertrophy do this instead

[@topman6727]

Do what ?

[@deyvisonwillamy6931]

So? It's not the best or most optimal for hypertrophy. That's it.

[@haydenelifrits8329]

All you have to do to maximize stretch on the bent over rows is not bend over so far and let your back curve around with arms extended pause and come up still a great exercise just not best for stretch hypertrophy

[@382u3uuej]

I only do chest supported rows because the bent over version is so hard for my spinal erectors that they always fail before my back even when using a belt, and for that same reason you can´t let the barbell hang for 2 seconds at the bottom or do slower eccentrics (you spinal erectors will fail), a chest supported version is almost always better unless you lower back is so jacked this isn't a problem, for me it's always chest supported rows or 1 arm dumbbell rows with my hand and knee on the bench.

[@Runeansfelt]

For the next video - if you're recording in an empty gym with a lot of reverb like this video, try to edit out some of that reverb post production 😊. Great content as usual.

[@AW-cv8nf]

Instead of rear delt cable crossovers, you can also do a smiliar exercise on a rear delt fly machine. Instead of sitting at the machine as you normally would, sit sideways at a 90-degree angle. Now perform the exercise with one arm at a time, achieving both maximum stretch with a lot of weight. I saw this on Jeff Nippards channel a while ago and holy, this has helped me so much.

[@SmoothHandle]

Enough w the triceps kickbacks, please. We get it! No person w an oz of knowledge has done kickbacks for years

[@pwnagraphic690]

These video aren’t made for those people. Not everyone coming to this page is an experienced lifter and a lot of people are finding this information for the first time and in the long run it’s made for them. Not you or other experienced lifters.

[@SmoothHandle]

@@pwnagraphic690 I’d argue that the average lifter knows the uselessness of kickbacks.

[@fabiontona]

​​@@SmoothHandleNo they don't. Stop being so negative about it, it's not that serious 😊

[@deyvisonwillamy6931]

Lol the average lifter know almost nothing, I see lots of people doing this bad exercises.

[@SmoothHandle]

@@fabiontona yes, they do. Stop being so negative.

[@your9to5job82]

"Pencil neck shit" - Horse

[@logomarkz]

Only the pencil necks are avoiding the Chad row, therefore Milo Dog = pencilneck

[@slee2695]

Sticky Ricky Little Dicky

[@valeria1702]

Me too. I’m the pencil neck

[@namanshukla2854]

Who the frick doesn't like horsecocking heavy loads

[@dewmontain123]

Seriously it's all the same bs. "Stretch resistance tempo blah blah blah" Lift weights and eat food. 💪🏽

[@tomashorst9544]

Ironically enough the guy looks kinda small tbh

[@elliee4051]

Could you maybe make a video some time in the future explaining how important leverage is for muscle growth? I recently heard, that some muscles loose leverage in very lengthened positions and that they therefore don't benefit from stretch mediated hypertrophy. Would love to learn more about this and if that's true/the mechanism behind this :) love your content!

[@beshi2900]

I do bent-over-rows in a more upright position and it feels amazing. Easy to overload, big stretch and take the bar to the low chest

[@JauntyWhale]

Anyone else exhausted by the most "optimal" way of training seemingly changing every week? Fuck me, just stick to the basics and do them well.

[@AnonyMap1]

Booo

[@Charlie960]

well yeah. thats how science works. it evolves.

[@Andrewbasehore]

3:45 right after they talk about mikes height the camera man zoomed out to show his whole body👌🏻

[@craigauty6756]

Understanding a muscles purpose for biomechnics makes a huge difference for my technique