YEAH BUDDY!!!! Your recent video on Ronnie was a masterclass th-cam.com/video/fdorECxL8Vw/w-d-xo.html Crazy that the science is now supporting so many "outdated" exercises and form techniques. "Optimal" has gone full circle, for real.
a year or two ago i realized that tbar row was honestly one of the best free weight row variation. can load it heavy, it has a lengthened biased resistance profile, is really stable, allows for partials, stimulates the lower lats really well when you are parallel to the ground. all around fuckin awesome movement. Also looks badass
@@KneeSlice1775 strongman sandbags have no handles, so you grab them from the underside in a very stretched/rounded upper back position. They are way heavier and rounder than typical handled sandbags. Look up TheStoneCircle youtube channel nd you'll see what its' all about. I used a 68.3 (150 lb) bag as my primary strength tool alongside calisthenics and a 24 kb kettlebell formore conditioning and disadvantaged variations of stuff like OHP; because of the cumbersome, inconveninet shape, strongman sandbags are a great example of getting more out of less weight
@@KneeSlice1775 I replied to you a couple times now and TH-cam deleted all of those. Dunno why but I stay bothered. 5th time's the charm? Strongman sandbags are rounder shaped, have no handles, and go way heavier than typical handled sandbags. They require the lifter to get in an extreme deficit deadlift position to pick them up off the floor, and a rounded/stretched upper back to handle them due to the bulk. In my experience they beef up the whole posterior chain, especially the erectors and all the traps.
same man, the ONLY injury ive gotten IN the gym (plenty outside from life) was doing chest supported rows. i got a freakin slipped rib, i couldnt ever feel comfortable doing them but i forced myself to despite that. never again
It's like we intuitively felt t-bar rows were different from regular barbell rows! Just because it's free weighted, doesn't mean the strength curve isn't modified.
Also please consider doing a video on one arm t bar/barbell rows similarly like John Meadows did, or at least say something about them in some video.@@AlexLeonidas
@@AlexLeonidas Well both Meadows and One Arm Barbell row (which John also popularized) are the most lengthened biased back exercises, even more that T-bar as unilateraly you can go deeper. Great exercises and super easy to set.
@@alexeymatveev3450what do you super set them with. DB/ Meadows rows are exercises I struggle to super set. I’m gassed asf after doing them, especially if adding rest pauses
💯 TH-cam has plenty of content on *how* to do exercises, but so few actually delve into the *why* that a self-coaching trainee needs to understand in order to implement the exercises effectively. Well done, Alex!
Isn't it crazy how old school bodybuilders used free weights and to this day the same exersices are still at the top. Pull ups and free weight Rows will ALWAYS be the best!
"Even if you butcher the form your back will still get massive" Fact check: CORRECT I love this guy ....my gains have been far greater since I found this channel ... Keep the videos coming Alex!
Your video evaluating Jeff Nippard back tier list, and your insight regarding the T-bar in that video made a huge impact on me! I've started doing one arm Landmine rows (which were one John Meadow's favorites) but am now either using a short curl bar or grabbing the central knurl of an oly bar and row it from there, as that amplifies the pendulum resistance profile. Those feel amazing! 🤜🤛
Chest supported T-bar row has been, for me, the hands down greatest upper-back focused row exercise. It's buttery smooth, full emphasis on the back. Amazing for rear delts too
Alex can you please make your gymnastics rings workout plan that you promised. As someone who only has access to rings and a barbell, I really want to see your program(from intermediate-advanced). Thanks!
@@lightningarrow4486 hersovyac was proven to be a Neo not sea and conspiracy theorist weirdo into skull measurement race science and all kinds of insane stuff. It was brought to the noble natties’ attention and they’ve collectively swept it under the rug. Varun was infamous for blocking and removing comments around the subject and would go on to interview hersovyac post-revelations.
@@lightningarrow4486 hersovyac was proven to be a Neo not sea and conspiracy theorist into skull measurement race science and all kinds of stuff. It was brought to the noble natties’ attention and they’ve collectively swept it under the rug. Varun was infamous for blocking and removing comments around the subject and would go on to interview hersovyac post-revelations.
Not to mention you have to get stronger in a lengthen position, to be able to move the bar faster in a traditional bent row to be able to progress the movement in that shortened position. Because the strength potential of that range is just so much smaller relative to the lengthened, and mid range. So this movement should be big in the strength world too.
Saying you need 500 sets per body part per week and saying they were natural before competing whilst being humongous already. I'm pro steroids don't cry about it hurr durr steroids to me that wasn't my point.
Hey Alex, we have some Prime Fitness d handles at our gym for the landmine. You were spot on about them forcing the landmine into a more vertical position because of the extra length. I thought the extra ROM made the handles a great attachment, but what I'm hearing from you now is that you've changed your stance on this. In the last T-bar video you made, you recommended the extra rom for it's increased time under tension in the negative. It's been some time since I've done them with a V-bar. Unfortunately, our V-bar doesn't attach well, but I'll consider giving it another shot with the 45lb plates.
Wise words. Thing I love about em, is it’s the one lift you can safely cheat the weight up when you get tired, and move insane heavy weight, with a good controlled negative and insane stretch.
Love these in-depth videos on exercises I haven’t done in forever. Especially the Pullover - has done wonders! And the tips for a more upright incline press
Great video never thought about how to make a row more lengthened I thought the inverted row for example was the closest you could get but I think the back is one muscle that benefits from balanced lengthened and mid to shortened emphasis. The time proven effectiveness of basic rows is a testament. I think in general lengthened just seems innately superior because we’re underdeveloped in it in a lot of ways
TBar row for an over all back and Chest-supported TBar row (also heaviest at stretch) for upper back is in combo all you need for a well developed back.
I love t-bar rows. Been doing chest supported the last few months, the landmine attachment at my gym was getting kind of janky once I got to 4 plates and I was afraid the bar would slip out, so chest supported has been my main rowing variation recently. I've also been doing heavy cheat shrugs like you were talking about back in 2017. I've put some size on my traps despite being in a caloric deficit. Once I'm fully leaned out, looking forward to a massing phase to see how succulent I can make my traps. Back training is pretty straightforward for me. I do narrow neutral and wide pullups, narrow semi-neutral and wide chest supported rows, heavy cheat shrugs, and pullovers right now split into 2 workouts.
Alex, a little off topic but I wanted to ask would you do a video about Nordic Curls or specialize with it for a bit and show us your progress. I know they are hard AF, but if anyone can show legit strength gains on them, it’s you! 💪
I used to feel bad about completely replacing classic bent over rows for t bar rows but they feel way more natural for me. My back gains are also way more significant now
I remember seeing a video by Doug Brignole before he passed away saying that the T bar row was the worst back exercise of them all...I knew then he was wrong and replied with a simple 6 word response....."Ronnie Coleman, Jay Cutler, Dorian Yates".....Best, Steve USA
He believed it was mostly rear deltoid with excessive erector spinae. There was obviously a lot more to the exercise, outside of the "all muscles pull towards their origins" idea.
I Agree, at 6/2 60yrs young 216lbs... have a thick and wide back due to close grip T-Bar of 225lbs, full stretch strict form pulldowns and rows, Overhead presses 185lbs and squats 315lbs+. I look and feel strong. Not bulky but rather fit athletic build.
Being a relatively new lifter, I found myself falling into the trap of the "optimal" exercise and optimal form for a few months now which made hit a plateau in terms of strengh especially on the upper back side. I'm not saying cheating is good on everything but i think i have been a culprit of not pushing myself as much as when I started on exercises that matter (such as pullups where I always saw progression since the beginning) Time to get back on track with this Old school Landmine row ! With this and the good morning video, time to make these lazy erectors work for once. Thank you Alex for the content and the inspiration.
That lengthened bias is why i love a strict bent over barbell row. I end up doing full range of motion then burning out the last 3 or 4 reps at that partial bottom end. Maybe ill try swapping out t bar rows on my second back day.
Obviously I'm not Alex, but just wanted to comment because this was something I also used to wonder about . My impression from comments I've seen from him on instagram and youtube is that he still believes in naturally enhanced, but would focus less on overloading all the time to improve recovery. He also said in a couple of interviews on youtube that part of the reason he stopped doing full body was just to make recording workouts easier. It also seems like he just got tired of having to defend it all the time so he doesn't promote it much. I think if he didn't believe in it anymore, he would've stopped selling it on his site by now.
Interesting. Ive been doing slow controlled, full range squeeze with v bar. 10-15reps only 40kg. 10kg plates. Might start slapping some weight on it. Thank you. Great video
I did landmine rows with the v-bar pulldown attachment for the first time in years and I gotta say it really hits different. I know it’s not exactly the t-bar row but I feel it’s very similar.
Bent Over Row Variations such as the T-Bar Row HAVE to be performed with a more loose form, as incooperating the spinal erectors with the hinging pattern a slight cheat gives ya maximized the stretch for the lats, due to evening out the resistance curve EVEN more which the Landmine attachment is already great for & again involving the spinal erectors giving you some extra volume for that thick & dense look.
Now that you mentioned that about the 45s vs the 25s, the only bodybuilder I see with a great back that uses 25s is shaun clarida. He’s also like 5’2 and under 200 pounds.
Yes, and they are a time-saver in my experience as well I already maxed out the Dumbells in my local gym for a handy few of my exercises so I swapped my one arm db rows to T-Bars, plus chances of muscle imbalance are not as high compared to the former back exercise
Hello Alex! I have a question on conjugate system. You made a video about modifications, and in it you said we can skip it/replace it with a classic volume day. Can you and should you go to failure and that day? By classic volume day I assume you mean body building, so can we go to failure with calisthenics for example?
I remember a year or two before,I did them so intense that when I woke up the next morning,everyting at my back from the rear delts, mid back amd upper back was in pain, I love doing them the arnold way where you let your shoulder protract at the bottom,get them arms elongated and then with a bit of body english,I row them to my sternum atleast and then once I cant do full rom,I just do some kind of kelso shrug, really blown my back
Never worked for me. Always feel it just in my arms, hit my balls with bar and feel it in my hamstrings/glutes. My preferred row is a deficit barbell row from the floor with an explosive pull and just letting it drop on the negative, I have some videos on my profile. I don't think my pr (5x165kg) is there, but I'll upload it now.
Hey Alex, I love how you program the free-weight exercises most would consider “unoptimal” in an optimal way according to research from Chris Beardsley & Paul Carter to achieve good gains, but I have a question: If one intentionally chooses to use exercises such as the barbell squat, where one may fail due to form without applying as much tension to their quads as they could with a machine, should they add volume to their squats to compensate for achieving less stimulating reps for the quads?
Hmmm doesn't some of this contradict your other t-bar row video from last year? I think you stated to worry more about the control, ROM w/ smaller plates, and maintaining
What about landmine rows and meadows rows i love those and they really blew up my back. Learned about those from john Meadows. He saud they really improved his back development overall.
What I like most is how science can only explain decades later why old school exercises are so effective. Anyone who in 2024 still only believes what science says instead of listening to the coaches who have trained thousands of athletes across the continent for decades deserves a slap on the head.
Great video and great exercise, but I think it needs to be pointed out out there's a difference between how you and Arnold perform the exercise (deep stretch+ deep hip hinge) vs how Ronnie and a lot of other people in those clips performed it (very upright, and just turning it into a glorified high pull, which admittedly is pretty good for upper traps)
Hey Alex! I have a really flat ribcage and that implicates me not feeling the chest at all during any kind of bench presses even when I retract back my shoulders. I also feel much more tension on the front delts than the pecs. I already started doing breathing pullovers to open up the ribcage. Is there anything else I can do?
Yo Alex man - you have an awesome physique! Just wondering, would you ever dive into the Bear Mode Realm again and bench 440? Would love to know your thoughts!
I would love to see a "what I eat in a day/week video". I've vegan for six months now and I still am trying to adapt it to a diet that will help me maintain/grow muscle. I'm eating at a caloric deficit to lose the body fat that I have. I'm probably 25-30% body fat trying to get to 10-15%.
This is awesome. I just bought a D Handle (V-Bar) landmine attachment to replace my infinity straps I was using. Can't wait to use it and see how much weight I can pull. Is a neutral grip as effective as a T-Bar?
I like it when Alex speak 10 minutes about one excersice
You already know it's an instant classic! In depth explanations are a lot better than brief shorts.
Like sticky ricky in jeff's tierlists
Bro the exercise explainer fr
best type of videos
@@JohnDoe-z4j there is a intercontinental ballistic missile flying towards your location right now
RONNIE KNEW!
YEAH BUDDY!!!! Your recent video on Ronnie was a masterclass th-cam.com/video/fdorECxL8Vw/w-d-xo.html
Crazy that the science is now supporting so many "outdated" exercises and form techniques. "Optimal" has gone full circle, for real.
Wait until someone says: "But his back would be bigger if his form was cleaner!" XD
@@DROPIt7 I cringe when Mike from rp says that lol
He was just picking up peanuts man. He was waaay before his time.
@@DROPIt7don't be stupid. Ronnie had freak genetics and was on a butt ton of gear. He could grow just by walking around with dumbbells
Alex Leonidas videos are optimal
I appreciate that my man! Doing my best to explain all the nuances, to help you fulfill your natural potential.
a year or two ago i realized that tbar row was honestly one of the best free weight row variation. can load it heavy, it has a lengthened biased resistance profile, is really stable, allows for partials, stimulates the lower lats really well when you are parallel to the ground. all around fuckin awesome movement.
Also looks badass
PERFECTLY SUMMED UP!!!
the lengthened partial element is one of the reasons why I like rowing a strongman style sandbag
What’s the difference between a strongman sandbag vs sandbag?
@@KneeSlice1775 strongman sandbags have no handles, so you grab them from the underside in a very stretched/rounded upper back position. They are way heavier and rounder than typical handled sandbags. Look up TheStoneCircle youtube channel nd you'll see what its' all about.
I used a 68.3 (150 lb) bag as my primary strength tool alongside calisthenics and a 24 kb kettlebell formore conditioning and disadvantaged variations of stuff like OHP;
because of the cumbersome, inconveninet shape, strongman sandbags are a great example of getting more out of less weight
@@KneeSlice1775 I replied to you a couple times now and TH-cam deleted all of those. Dunno why but I stay bothered. 5th time's the charm?
Strongman sandbags are rounder shaped, have no handles, and go way heavier than typical handled sandbags.
They require the lifter to get in an extreme deficit deadlift position to pick them up off the floor, and a rounded/stretched upper back to handle them due to the bulk.
In my experience they beef up the whole posterior chain, especially the erectors and all the traps.
ive also never felt comfortable doing chest supported rows, finally someone who agrees
Crazy that it's a hot take, but I know we're not alone.
And the pain is truly unbearable when overloading. I can't handle it.
It really depends on your body, the height of the pad, adjustability etc. Bad for some good for others
Same here. My breathing gets constricted and my chest feels crushed.
Same, I feel pain in my chest during that exercise
same man, the ONLY injury ive gotten IN the gym (plenty outside from life) was doing chest supported rows. i got a freakin slipped rib, i couldnt ever feel comfortable doing them but i forced myself to despite that. never again
Don't even need science, you just feel massive tension on all landmine row variations, much better than regular.
It's like we intuitively felt t-bar rows were different from regular barbell rows! Just because it's free weighted, doesn't mean the strength curve isn't modified.
Also please consider doing a video on one arm t bar/barbell rows similarly like John Meadows did, or at least say something about them in some video.@@AlexLeonidas
@@krokajan1 u can see Alex do videos on the Meadows row back in the wife beater tank top days
Long live John Meadows and the Meadows row as well- another great form of this.
☝️I miss the "Hi everbody". R.i.P.
it's good, but can't load it up as much.
His unilateral take was also more lengthened biased than traditional dumbbell rows!
@@AlexLeonidas Well both Meadows and One Arm Barbell row (which John also popularized) are the most lengthened biased back exercises, even more that T-bar as unilateraly you can go deeper. Great exercises and super easy to set.
@@alexeymatveev3450what do you super set them with. DB/ Meadows rows are exercises I struggle to super set. I’m gassed asf after doing them, especially if adding rest pauses
I really enjoy the new style of videos, very professional.
Thank you! They take a lot longer to make, but I know they'll stand the test of time and be more helpful.
💯 TH-cam has plenty of content on *how* to do exercises, but so few actually delve into the *why* that a self-coaching trainee needs to understand in order to implement the exercises effectively. Well done, Alex!
Isn't it crazy how old school bodybuilders used free weights and to this day the same exersices are still at the top. Pull ups and free weight Rows will ALWAYS be the best!
This man ALWAYS speaks from experience and intuitively feels what's optimal. Thank you Alex for keeping it real.
"Even if you butcher the form your back will still get massive" Fact check: CORRECT I love this guy ....my gains have been far greater since I found this channel ... Keep the videos coming Alex!
Best row in existence!
One of the best free weighted rows we can all do without spending 5 grand!!!
I like the bent over row more
Seal row is king.
Barbell row is my favorite. I never did t-bar rows, maybe in the future.
Your video evaluating Jeff Nippard back tier list, and your insight regarding the T-bar in that video made a huge impact on me!
I've started doing one arm Landmine rows (which were one John Meadow's favorites) but am now either using a short curl bar or grabbing the central knurl of an oly bar and row it from there, as that amplifies the pendulum resistance profile. Those feel amazing! 🤜🤛
Thanks for everything you do Alex! I proudly just bought the Alex Leonidas Bells of Steel bar and am doing your Naturally Enhanced program!!
Thank you so much for your support!!!
Started doing tbar rows wide grip to chest, then rest pause to supinated narrow grip to stomach. The gains and progression have been immaculate.
Chest supported T-bar row has been, for me, the hands down greatest upper-back focused row exercise. It's buttery smooth, full emphasis on the back. Amazing for rear delts too
Ninja turtle meat shield 😂
Ant eater meat shield 😶🌫️
Most educational fitness influencer imo.
Alex can you please make your gymnastics rings workout plan that you promised. As someone who only has access to rings and a barbell, I really want to see your program(from intermediate-advanced). Thanks!
we need it ong
Yes please
Would love to see some kind of tier list of exercises for each muscle group like Natural Hypertorphy
Definitely overdue for many tier lists
@@AlexLeonidas Dick Del Hagen needs more videos to react to
Still looking for tier list of the tier lists
@@AlexLeonidas Oh can't wait!
@@DoNot-Ban-Pudge gvs newest video
This is the masterpiece guide type content we talked about!
You know it Varun! It's like what I was referring to when talking about Alan Thrall.
Making guides that last.
@@AlexLeonidas Varun with the broom knew about Hersovyac and cleaned up his mess.
@@Dr.Hansamuman Broom and Hersovyac? What are you referring to here?
@@lightningarrow4486 hersovyac was proven to be a Neo not sea and conspiracy theorist weirdo into skull measurement race science and all kinds of insane stuff.
It was brought to the noble natties’ attention and they’ve collectively swept it under the rug.
Varun was infamous for blocking and removing comments around the subject and would go on to interview hersovyac post-revelations.
@@lightningarrow4486 hersovyac was proven to be a Neo not sea and conspiracy theorist into skull measurement race science and all kinds of stuff.
It was brought to the noble natties’ attention and they’ve collectively swept it under the rug.
Varun was infamous for blocking and removing comments around the subject and would go on to interview hersovyac post-revelations.
Its time for me to convince my gym trainer to bring back this machine.
It's not expensive either and takes up a small footprint!
@@AlexLeonidasWe only have one with a chest pat so you can't really cheat it, it's still great
Yeah we at the buffet rn
Yeahhhhhhhhhhhh
Master T is that you?
@@GeneticSteve Genetic Steve isn't a lifting slave geeeeeyyt it? that's how you build muscle
@@Hebra1Not gonna build that saaaarcoplazmic fake muscle.
Dang good times boyos
The one arm variation is brutal
Yeah crazy stretch and feels very grind-able
Not to mention you have to get stronger in a lengthen position, to be able to move the bar faster in a traditional bent row to be able to progress the movement in that shortened position. Because the strength potential of that range is just so much smaller relative to the lengthened, and mid range.
So this movement should be big in the strength world too.
dude, you're like a bodybuilding savant preacher. Your physique is looking insane, man. Respect
T-bar row always felt better than other variations, even seated machine ones.
I 100% agree. Most seated machine rows aren't even lengthened biased.
ok, at this point of time...the question would be...was there anything old school lifters/bros did truly get wrong????
Seems like they're right most of the time!!!!!
Saying you need 500 sets per body part per week and saying they were natural before competing whilst being humongous already.
I'm pro steroids don't cry about it hurr durr steroids to me that wasn't my point.
Nothing better than doing heavy t bar rows with heavy metal in the background
That’s the truth and you got damn nice lats respect!
fr
"✨Amputees can still retract✨" - Alexander Leonidas
I've rediscovered this exercise 2 months ago and have fallen in love with it since, so it's funny seeing Alex talk about it too
Hey Alex, we have some Prime Fitness d handles at our gym for the landmine. You were spot on about them forcing the landmine into a more vertical position because of the extra length. I thought the extra ROM made the handles a great attachment, but what I'm hearing from you now is that you've changed your stance on this. In the last T-bar video you made, you recommended the extra rom for it's increased time under tension in the negative. It's been some time since I've done them with a V-bar. Unfortunately, our V-bar doesn't attach well, but I'll consider giving it another shot with the 45lb plates.
Wise words. Thing I love about em, is it’s the one lift you can safely cheat the weight up when you get tired, and move insane heavy weight, with a good controlled negative and insane stretch.
I have my T-bar attached at almost 1 foot above the ground, thereby reducing the effect of weight reduction at the top of the pull.
I just moved up to 7 plates with a 25 for triples with the v handle. It's a staple.
Love these in-depth videos on exercises I haven’t done in forever. Especially the Pullover - has done wonders! And the tips for a more upright incline press
Great video never thought about how to make a row more lengthened I thought the inverted row for example was the closest you could get but I think the back is one muscle that benefits from balanced lengthened and mid to shortened emphasis. The time proven effectiveness of basic rows is a testament. I think in general lengthened just seems innately superior because we’re underdeveloped in it in a lot of ways
TBar row for an over all back and Chest-supported TBar row (also heaviest at stretch) for upper back is in combo all you need for a well developed back.
You can also use reverse drop sets on regular row movements to milk out more from the lengthened range of motion.
Landmine attachment? Nah bro, we be jamming barbells into the corner for optimal gains.
I love t-bar rows. Been doing chest supported the last few months, the landmine attachment at my gym was getting kind of janky once I got to 4 plates and I was afraid the bar would slip out, so chest supported has been my main rowing variation recently.
I've also been doing heavy cheat shrugs like you were talking about back in 2017. I've put some size on my traps despite being in a caloric deficit. Once I'm fully leaned out, looking forward to a massing phase to see how succulent I can make my traps.
Back training is pretty straightforward for me. I do narrow neutral and wide pullups, narrow semi-neutral and wide chest supported rows, heavy cheat shrugs, and pullovers right now split into 2 workouts.
Alex, a little off topic but I wanted to ask would you do a video about Nordic Curls or specialize with it for a bit and show us your progress. I know they are hard AF, but if anyone can show legit strength gains on them, it’s you! 💪
Informative and corrective! This was a great video on the T-bar Row - thanks!
I used to feel bad about completely replacing classic bent over rows for t bar rows but they feel way more natural for me. My back gains are also way more significant now
I remember seeing a video by Doug Brignole before he passed away saying that the T bar row was the worst back exercise of them all...I knew then he was wrong and replied with a simple 6 word response....."Ronnie Coleman, Jay Cutler, Dorian Yates".....Best, Steve USA
He believed it was mostly rear deltoid with excessive erector spinae. There was obviously a lot more to the exercise, outside of the "all muscles pull towards their origins" idea.
Hell yes. I been doing land mine workouts for a two months, all I have is a tennis ball and rope and I'm gonna the shit outta this. Subscribed !
👍 really enjoying your spirited deep dives into the fine points …
I Agree, at 6/2 60yrs young 216lbs... have a thick and wide back due to close grip T-Bar of 225lbs, full stretch strict form pulldowns and rows, Overhead presses 185lbs and squats 315lbs+. I look and feel strong. Not bulky but rather fit athletic build.
Please make a tier list video for each bodypart like Jeff Nippard! Love your content!💪
Many used to think that Ronnie Coleman did t-bar rows the wrong way,which is now considered optimal by science....🗿👑💪
Seeing the whole back and lats contract hard is the best showcase for the T Bar row.
I always get excited when you post my man
Being a relatively new lifter, I found myself falling into the trap of the "optimal" exercise and optimal form for a few months now which made hit a plateau in terms of strengh especially on the upper back side.
I'm not saying cheating is good on everything but i think i have been a culprit of not pushing myself as much as when I started on exercises that matter (such as pullups where I always saw progression since the beginning)
Time to get back on track with this Old school Landmine row !
With this and the good morning video, time to make these lazy erectors work for once.
Thank you Alex for the content and the inspiration.
That lengthened bias is why i love a strict bent over barbell row. I end up doing full range of motion then burning out the last 3 or 4 reps at that partial bottom end. Maybe ill try swapping out t bar rows on my second back day.
Flexion barbell rows + chest supported tbar rows with a bit of umf & failure + long lenth partials grew my back a ton.
Hi Alex, how much of the OG ver. Naturally Enhanced/''AlphaDestiny''/old beliefs do you currently agree with (and what do you disagree with)?
Would love to see a video om this topic
Obviously I'm not Alex, but just wanted to comment because this was something I also used to wonder about . My impression from comments I've seen from him on instagram and youtube is that he still believes in naturally enhanced, but would focus less on overloading all the time to improve recovery. He also said in a couple of interviews on youtube that part of the reason he stopped doing full body was just to make recording workouts easier. It also seems like he just got tired of having to defend it all the time so he doesn't promote it much. I think if he didn't believe in it anymore, he would've stopped selling it on his site by now.
@@SandorJazz that's true
Interesting. Ive been doing slow controlled, full range squeeze with v bar. 10-15reps only 40kg. 10kg plates. Might start slapping some weight on it.
Thank you. Great video
I did landmine rows with the v-bar pulldown attachment for the first time in years and I gotta say it really hits different. I know it’s not exactly the t-bar row but I feel it’s very similar.
Same lengthened emphasis, just a bit less ROM (including at the top) unless you modify it a bit with some mats.
Does the meadows row have the same circular strength curve of regular tbars? Awesome video as always
Bent Over Row Variations such as the T-Bar Row HAVE to be performed with a more loose form, as incooperating the spinal erectors with the hinging pattern a slight cheat gives ya maximized the stretch for the lats, due to evening out the resistance curve EVEN more which the Landmine attachment is already great for & again involving the spinal erectors giving you some extra volume for that thick & dense look.
Had no idea how badly I needed this vid 🙏
Now that you mentioned that about the 45s vs the 25s, the only bodybuilder I see with a great back that uses 25s is shaun clarida. He’s also like 5’2 and under 200 pounds.
it's okay, I do it for some months and then stop doing it entirely and then come back to it. Feels badass doing it.
Yes, and they are a time-saver in my experience as well
I already maxed out the Dumbells in my local gym for a handy few of my exercises so I swapped my one arm db rows to T-Bars, plus chances of muscle imbalance are not as high compared to the former back exercise
Yea, this is a great movement. I also like using a landmine attachment and doing rows standing parallel to the bar…sort of like a dumbbell row.
Hey Alex, would love to see some of your plans on Boostcamp!
Watching Arnold train will never get old.
Nice new background, though I like the look of the power rack behind you as well
Hey alex, do you supplement any nutrients in your diet, like D3, iron etc.? Vegan sources?
With weighted stretch being so effective, could you get bigger by just ignoring reps altogether and holding the stretch as long as possible?
That's what I did with rack pulls above the knee years ago! Blew up my traps like nothing else. To this day.
I was gonna do pendlay rows after weighted chins tomorrow, but now i think i wanna swap them out for some t-bar rows and try going stupid on them
Amazing knowledge depth Alex. Love from India
Hello Alex! I have a question on conjugate system.
You made a video about modifications, and in it you said we can skip it/replace it with a classic volume day. Can you and should you go to failure and that day? By classic volume day I assume you mean body building, so can we go to failure with calisthenics for example?
HE SAID IT, FELLAS! HE SAID OPTIMAL!!!!!! SINNER!!!!!!
Best pre workout, Alex dropped.
Yeahhhhhhhhh time to horse some heavy weights on the t-bar before your big supper
I remember a year or two before,I did them so intense that when I woke up the next morning,everyting at my back from the rear delts, mid back amd upper back was in pain, I love doing them the arnold way where you let your shoulder protract at the bottom,get them arms elongated and then with a bit of body english,I row them to my sternum atleast and then once I cant do full rom,I just do some kind of kelso shrug, really blown my back
Never worked for me. Always feel it just in my arms, hit my balls with bar and feel it in my hamstrings/glutes. My preferred row is a deficit barbell row from the floor with an explosive pull and just letting it drop on the negative, I have some videos on my profile. I don't think my pr (5x165kg) is there, but I'll upload it now.
I just started doing these, I immediately fell in love with them.
Hey Alex, I love how you program the free-weight exercises most would consider “unoptimal” in an optimal way according to research from Chris Beardsley & Paul Carter to achieve good gains, but I have a question:
If one intentionally chooses to use exercises such as the barbell squat, where one may fail due to form without applying as much tension to their quads as they could with a machine, should they add volume to their squats to compensate for achieving less stimulating reps for the quads?
12:23 i never knew lat veins were possible damn
Hmmm doesn't some of this contradict your other t-bar row video from last year? I think you stated to worry more about the control, ROM w/ smaller plates, and maintaining
I’ve never tried tbar rows I’ve tried chest supported rows but god I can’t breath in them I can’t wait to try them out next session
sounds like alex is about to bring back rackpulls above the knee
That advice is what gave me my 1st hernia
good quality content as always💪
What about landmine rows and meadows rows i love those and they really blew up my back. Learned about those from john Meadows. He saud they really improved his back development overall.
Nothing on foot placement?
Doesn't really matter, just get your feet closer to the plates
The key for me is to load it with many smaller plates to get full range of motion.
Scott herman was right all along .. he always recommended t bar row and weighted pullup as his top 2 movement
What I like most is how science can only explain decades later why old school exercises are so effective. Anyone who in 2024 still only believes what science says instead of listening to the coaches who have trained thousands of athletes across the continent for decades deserves a slap on the head.
I also can't breathe well on chest supported rows. Jeff Nippard has always said they're better but I could never see why
Great video and great exercise, but I think it needs to be pointed out out there's a difference between how you and Arnold perform the exercise (deep stretch+ deep hip hinge) vs how Ronnie and a lot of other people in those clips performed it (very upright, and just turning it into a glorified high pull, which admittedly is pretty good for upper traps)
Incline bench Ez bar rows are my favourite rn
I need to give those another shot! Especially with an underhand grip.
Hey Alex! I have a really flat ribcage and that implicates me not feeling the chest at all during any kind of bench presses even when I retract back my shoulders. I also feel much more tension on the front delts than the pecs. I already started doing breathing pullovers to open up the ribcage. Is there anything else I can do?
Yo Alex man - you have an awesome physique! Just wondering, would you ever dive into the Bear Mode Realm again and bench 440? Would love to know your thoughts!
QUESTION: Any opinion on doing seated BTN press with chess support? More stable and slightly more forward lean
I would love to see a "what I eat in a day/week video". I've vegan for six months now and I still am trying to adapt it to a diet that will help me maintain/grow muscle. I'm eating at a caloric deficit to lose the body fat that I have. I'm probably 25-30% body fat trying to get to 10-15%.
This is awesome. I just bought a D Handle (V-Bar) landmine attachment to replace my infinity straps I was using. Can't wait to use it and see how much weight I can pull. Is a neutral grip as effective as a T-Bar?
Hey Alex, hopefully you see this question. What would you say is high bar good morning equivalent of 220lbs low bar good morning for 10 reps?
its hard to digest the fact that even such little RoM can build a considerable amount of muscle
I used t-bar but the one with the pad. For me its grown back big time