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on Ronnie was a masterclass th-cam.com/video/fdorECxL8Vw/w-d-xo.html Crazy that the science is now supporting so many "outdated" exercises and form techniques.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
@@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
@@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.
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! 🤜🤛
💯 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!
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
"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!
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
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!
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!
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
@@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.
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.
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! 💪
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
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!
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
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?
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.
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.
I struggled to find any rows that felt good and I could actually progress on. Today I tried out the T-Bar Row and it's the best row I've ever done. Finally something that gives me that stretch I'm after. Used a v bar attachment and big plates. Now I just need to find a wide row or something. Alex, do you recommend I do the exact same thing but with a wide attachment for my second rowing exercise?
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?
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?
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
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.
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.
Hey Bro!! Love the video!! I currently do 8 sets a week per bodypart, 0-1 RIR, is that enough for maximizing growth? Whenever I had more sets than that, I feel like the sets are suboptimal and I’m already wiped for the previous intense sets!
8 sets is most likely absolutely enough, and possible optimal in fact if you are truly going to failure. basement bodybuilding goes much more indepth with why the 6-10 sets per bodypart per week is great for most and where most elite natural lifters like gvs and bb, etc end up.
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.
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
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?
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
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.
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.
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)
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.
Wouldn't a program of rows, ohp, bench and squat be better then bench deadlift and squat? Or how would you complete it? Training for strength by the way just sometimes wondering if the big 3 really are best
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.
Can you replace regular rows in a 5x5 program with t-bar rows and progress just as fine? I prefer t-bars for my lower back and I feel more activation doing them than regular bent overs or pendlays.
Why do you recommend finishing with the t-bar row instead of making it one of the first exercises on back day? Perhaps I misunderstood. Just curious and thanks for the content!
So you don't go heavy on them and it minimizes the ego. It also, depending on what upper back exercise you do previously, allows for the lower back and other body parts to be warmed up so when you do the tbar row its not heavy on the lower back.
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.
Hey Alex! My gym does not have a reverse hyperextension machine, however I still want to do them. Thoughts on HansenAthletics's reverse hyper setup in a squat rack?
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.
Hi Alex, would you say that ring inverted rows are also lengthened bias if you have your feet against an immovable object and your not at fully parallel because it has that natural arcing motion which make it less weight at the top and more weight at the bottom as you are closer to parallel to the floor
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%.
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!!!
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
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.
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! 🤜🤛
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!
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
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!
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
@@jankroka5351 u can see Alex do videos on the Meadows row back in the wife beater tank top days
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!!!
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
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
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
Ninja turtle meat shield 😂
Ant eater meat shield 😶🌫️
Most educational fitness influencer imo.
Please make a video on Arms, triceps specifically. Love your content
Bro he has like 6 tricep videos
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!
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
Started doing tbar rows wide grip to chest, then rest pause to supinated narrow grip to stomach. The gains and progression have been immaculate.
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.
@@Susie.Sumner 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.
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.
The one arm variation is brutal
Yeah crazy stretch and feels very grind-able
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
Does the meadows row have the same circular strength curve of regular tbars? Awesome video as always
Hey Alex, would love to see some of your plans on Boostcamp!
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! 💪
Hey alex, do you supplement any nutrients in your diet, like D3, iron etc.? Vegan sources?
Nice new background, though I like the look of the power rack behind you as well
Informative and corrective! This was a great video on the T-bar Row - thanks!
dude, you're like a bodybuilding savant preacher. Your physique is looking insane, man. Respect
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
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!
👍 really enjoying your spirited deep dives into the fine points …
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
Please make a tier list video for each bodypart like Jeff Nippard! Love your content!💪
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?
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.
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
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.
I struggled to find any rows that felt good and I could actually progress on. Today I tried out the T-Bar Row and it's the best row I've ever done. Finally something that gives me that stretch I'm after. Used a v bar attachment and big plates. Now I just need to find a wide row or something. Alex, do you recommend I do the exact same thing but with a wide attachment for my second rowing exercise?
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?
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?
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 !
I always get excited when you post my man
Hey, Alex. Are you coming up with a bodyweight exclusive program any day? I’d get it in two seconds
Is underhand wise regarding potential biceps tear? Otherwise, looks great!
If you're natty, I wouldn't stress! I've been doing almost exclusively underhand pulls for the last year.
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
Amazing knowledge depth Alex. Love from India
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.
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.
Hey Bro!! Love the video!!
I currently do 8 sets a week per bodypart, 0-1 RIR, is that enough for maximizing growth? Whenever I had more sets than that, I feel like the sets are suboptimal and I’m already wiped for the previous intense sets!
8 sets is most likely absolutely enough, and possible optimal in fact if you are truly going to failure. basement bodybuilding goes much more indepth with why the 6-10 sets per bodypart per week is great for most and where most elite natural lifters like gvs and bb, etc end up.
@@jenis-01 Should I do this in a push pull legs, rest, repeat routine? Or upper lower?
You can also use reverse drop sets on regular row movements to milk out more from the lengthened range of motion.
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.
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
🎊Happy 4th of July, Alex!🇺🇸🎉💪
Alex can you please make a video about the burpee training you are doing ?
QUESTION: Any opinion on doing seated BTN press with chess support? More stable and slightly more forward lean
Hey man you were on an interview last few days what channel was it again?
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
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?
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
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.
"✨Amputees can still retract✨" - Alexander Leonidas
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, hopefully you see this question. What would you say is high bar good morning equivalent of 220lbs low bar good morning for 10 reps?
good quality content as always💪
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.
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.
got a link to the handle you're using in the home gym. also what do you recommend to stand on?
Hi Alex, if using chest support tbar row, would you keep your chest on the pad, or allow it to lift as needed when pulling up?
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.
Very informative channel 👍
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)
I will do three exercises(Including t-bar rows), where do you suggest t-bar rows? At the beginning, middle or end?
Many used to think that Ronnie Coleman did t-bar rows the wrong way,which is now considered optimal by science....🗿👑💪
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.
I just started doing these, I immediately fell in love with them.
Had no idea how badly I needed this vid 🙏
Wouldn't a program of rows, ohp, bench and squat be better then bench deadlift and squat? Or how would you complete it? Training for strength by the way just sometimes wondering if the big 3 really are best
I just moved up to 7 plates with a 25 for triples with the v handle. It's a staple.
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.
Flexion barbell rows + chest supported tbar rows with a bit of umf & failure + long lenth partials grew my back a ton.
Pls upload a video on new lying bicep curl popular exercises it looks like pelican curl with dumbells!
Can you replace regular rows in a 5x5 program with t-bar rows and progress just as fine? I prefer t-bars for my lower back and I feel more activation doing them than regular bent overs or pendlays.
How would you programme these around deadlifts?
And thoughts on adding a squat or a hinge into the row?
Why do you recommend finishing with the t-bar row instead of making it one of the first exercises on back day? Perhaps I misunderstood. Just curious and thanks for the content!
So you don't go heavy on them and it minimizes the ego. It also, depending on what upper back exercise you do previously, allows for the lower back and other body parts to be warmed up so when you do the tbar row its not heavy on the lower back.
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.
Hey Alex! My gym does not have a reverse hyperextension machine, however I still want to do them. Thoughts on HansenAthletics's reverse hyper setup in a squat rack?
Nothing on foot placement?
Doesn't really matter, just get your feet closer to the plates
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
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.
Hi Alex, would you say that ring inverted rows are also lengthened bias if you have your feet against an immovable object and your not at fully parallel because it has that natural arcing motion which make it less weight at the top and more weight at the bottom as you are closer to parallel to the floor
Seeing the whole back and lats contract hard is the best showcase for the T Bar row.
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%.