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Could you please suggest a split for a advanced lifter who can train only 4 times a week????

As a physics student M = F*d And as the distance(radius of application) decreases the moment value also decreases resulting it to be easier.

Also some cable weights are much heavier than others, pulleys make a difference folks.

lol or just do a lower weight 😂😂😂

Smart

You can also just get better, scrub

It's not called resistance!!! It's called shortening the moment arm. Yes that's a real physics term. Google it.

What do I do if I’m too strong and theres not enough weight on the stack?

No, I don't think they're 'magic', but I know they work and they cost less then either a gym membership or machines in my house, and take up very little space. Pretty much all machines - except a basic pulley - are designed for a single exercise. A barbell can be used for multiple exercises. I have nothing against machines, but my house is not a commercial gym. I don't really see the point of this video; since I started three decades ago more people than ever use machines than previously.

Where you get that shirt??? Looks cool

Puts less tension on your elbows too.

You lost weight?

They are more fun though. And, compound movements will build core muscles that machines generally don’t

i personally hate the incline and just do dips-flat-militar

I'm definitely going to try this

Lat pulldown for upper lats, dumbbelll rows for lower

Good damn, I could watch him all day

Honestly the two exercises compliment each other and one will help with the other. Just doing one or the other is the only real mistake and never trying a new movement path with each to develop past sticking points. If you develop a sticking point train that range and you'll add more reps to full range of motion. Folks think of failure as a goal and its not. Development through failure to your next stumbling block is growth.

Is this optimal?

I've always found the dumbell raise better than the cable, but with a slight lean. I don't know the feel of a dumbell is different (in a better way, maybe it's a mental thing) but than again I never gave the cable version enough time to perhaps think otherwise.

Don’t go confusing me with science. I am a gym bro not Archimedes.

Won’t it slide ?

Thx

when i train vetical pulls i feel my chest a lot

I've been wondering if there is some special effect/results from contracting one muscle towards another and vice versa, like in a kickback you contract the triceps and rear delt "towards each other"

can i grow all my hamstrings with just leg curls and no RDL's?

I feel like you mentioned the issue with studying trainees that have 7.2 years experience too little. If youre only doing a study for 8 weeks you want to magnify the differences in any way possible. If you studied untrained lifters the gains would be amazing from just activating an otherwise dormant muscle, if you study athletes that regularly train delts 8 weeks show too little of a difference but if you study novices you might actually see meaningful differences. Granted, 8 weeks is too little overall. its amazing how schoenfield thought this paper was worth releasing. Is he paid by the paper? The only time this would ever be useful is if you have a meet/contest in 8 weeks and youre an advanced lifter trying to program delts without prior knowledge. Profoundly nonsensical.

Have no issue with what your saying over all but for you guys in general just wanna say if i had the choice to get just one peace of equipment it would be a barbell with 2 metal clips and weights in different sizes up to lets say 160 kilo and a bench, why ? Barbell is the best mass builder for the body there is Benchpress/flat/incline/decline = also builds great shoulders overall Squat = king of leg exercises also great for torso overall Deadlift/rdl = king of all lifts that uses every muscle in the body from toe-neck Clean&press/bnp = great for entire upper body Bent over rows = amazing mass builder lower/upper back Shrugs Splitsquat walking lunges Barbell curls-reverse curls-forearm curls/extensions&trices presses/scull cruchers. Hip trusts (for the girls and femboys out there) Standing/sitting dumbell calf raises Standing front anterior deltoid raises/bent over wide grip almost 90 degree posterior deltoid rows Lateral deltoid raises using the barbell weights Flyes on bench using the barbell weights And a few more i'm sure i can't remember at this time Pullups are the only true mass builder i think you cannot do with a barbell unless you can do it outside in a tree or what ever but that should be simple to implement

You can do RDLs with a straight knee if you pull the weight against your body (using a barbell). It's a bit more complicated and requires using your lats, but I don't find that to be a downside. Plus, if you're "using" a bar for this movement you may as well actually use the bar.

This new video format is great Ben, the music is just a little repetitive for this length of content

Barbells are used in competitive sports such as Olympic weight lifting or Powerlifting. So they have this supposedly « nobility » that machines do not get.

My issue with machines is they are not designed for a 5'3 woman. A barbell doesn't care how long my legs are or how short my torso

Nah. The benefit is getting the weight farther in front of you, making you need less weight. Its literally the opposite of pushing your hips back, which is how an RDL is usually performed. Nobody that does db RDLs has any trouble with positioning of their femur or knees - unless they are using much heavier weight than they should. And focusing on the motion of the hips? There is no motion of the hips to focus on when leaning against a barbell. Youve clearly never done this.

You would never have straight legs. Thats a bad thing. You choose an angle and maintain it. Hence, stiff leg deadlift. I do not use RDL. I do not allow my mind to wander, because that is just my poor brain trying to figure out a way to leave the gym. For me, there are deadlifts and stiff leg deadlifts. I wouldn't do anything different on leg day in retrospect.

Now, of course, i typically did a full leg day with squats, leg presses (etc), reverse lunges, tons of calves, and whatever other activity i indulged in so that I can say, when I die, when I leave the party, that I used the pieces with which I came to the party for all they were worth. So the pain everywhere from the waist down was such that i couldn't walk without bending my knees considerably (to alleviate the pain from stretching my hams - otherwise known as standing up straight). I also had to walk on my toes because walking any other way caused my calves to scream. And we won't get into the remarkable number of ways ones ass helps one do any number of things throughout the day, because those lessons were screamers too. But my point is that leg day is both humbling and a way to develop a huge ego. Because the willpower and ingenuity that is required to get through a good leg day are great teachers of anatomy, of form and function

That is not a good idea. I didn't think there was a desire on the part of the community to turn the stiff leg deadlift into an isolation movement for the purpose of learning the hinge. Before the argument ensues, let me start by saying i consider "RDL" to be a fad. Up until a few years ago i would talk about my leg day in terms of (among other movements) stiff leg deadlifts and reverse lunges. Suddenly i never hear the former expression used at all, and i instead now find myself having to define RDL by consideration of context. If I'm allowing my knees to bend a little during each rep, lifting heavier weights as a result, and welcoming the high ass and (good) low back soreness 2 days later, those were deadlifts being performed (to the chagrin of the sacs à douche in the gym that day). But soreness instead just below my ass that doesn't quite extend all the way to the backs of my knees, the pain that teaches me - week in and week out - what exact purpose the hams serve in the physical realm, assures me by its presence of 2 things: I am doing stiff leg deadlifts correctly (and IMHO there are only regular and stiff leg varieties), and they are a complex movement. If I want to do any kind of an isolation movement for my hamstrings, even the high parts of the hamstrings that are typically hit by these movements, I can find plenty of those elsewhere in the gym. I suppose if you are going with moderate weights or lightweights for the purpose of shaping mask that you already have, fine. That can be said of any movement. Otherwise I can't think of an exercise that I have less often considered to be available for isolation versions. I appear to have gone on okay and I apologize, but your posts are often some of the best I have ever read. The information in them is often something that I've been looking for for 20 years. I have to disagree with you here

Technically, wouldn't the anconeus muscle be the next question? And to my understanding supinating it stretches it slightly more, so pronating the arm should limit its involement? Its small enough not to be a fatiguing factor, and will probably not matter. Idk thats just my theory from looking at the anatomy. In practice keeping the hand extended during the rep seems like an additional failure point, and thats a bigger concern

gravity is gravity mate

Couldn't agree with you more here - another great piece of content, Ben. I am 6ft4 and have very long arms/legs. I personally find most barbell exercises restrictive. But, at the same time, someone else can get great use from a barbell. Machines, dumbbells, machines and bodyweight are all tools and should be used to their advantage.

Jason Bla bla blaha.

In a perfect gym I probably would never use a barbell. Unfortunately I'm only an intermediate and am already about to max out the majority of the machines in my gyms 😭

Doug Brignole (Rip) was the father of bio mechanics of the body. He did what you did as the first on the net.

seated overhead angled pulldowns are great too, do single arm at a time so that time slows down for extra effect

Barbells have a tradition attached to them. You're doing the same thing as lifters before you. It's a religious experience.

Machines are relatively boring. I worry a lot less about getting crushed in a machine versus with a barbell when I'm squatting or benching.

"Machines do not provide an equal level of central nervous system activity, balance and coordination stimulus, connective tissue stress, physiological demand and toughness, and overall conditioning." This to me sounds like an advantage for machines over barbell/free weight exercises. If machines are less taxing on the CNS, or don't require the same level of balance and coordination, or are easier on your tendons and ligaments, don't require your whole body to be involved and be mentally tough to endure, or don't require a person to be more conditioned overall, then that means they won't be the limiting factors in training the muscle(s) you are aiming to train--the limiting factor is going to be the muscle itself.

But how is that not more functional? Like training the muscles to work together to balance a barbell or dumbbell will improve your ability to manipulate your body weight in something like a handstand, or really any weight in the real world that you might want to carry around or move or whatever, no?

The bedroom, pink light is a no go my guy. Info is great as always though

I just don’t get barbell purists, any advantage a barbell would have a dumbbell would be better at, and kettlebells too for that matter. It is all about ego and numbers I think. If barbells weren’t standardized I feel like people wouldn’t even care

I haven't touched a barbell in years.