I actually feel my lats quite a bit during RDLs as well. I think most people underestimate how hard they're working keeping the bar close. Much more than just a posterior chain exercise!
@@MarianoGrande1i was doing snatch grip stiff leg deadlifts a few weeks ago and several ppl were staring at me like I’d just found fire. That or they thought it was weird.
Man, I LOVE your training style! Not sure if you would count this as "old school" but take a look at chest expanders and Olympic rope climbing (these are the 2 main old school things I do) People like you are a breath of fresh air, keep up the good work
@@atlaspowershruggedsick ass thing to add to ur training I’ve struggled to grow my upper back no matter how much I progress and focus on rows but the chest expander has helped alot with my upper back region been enjoying so far
Love the fact that you allways state what builded a foundation and what was the next level stuff...people who talk about this usually skip the first part and go straight to fancy second exercise
For calves, try doing barbell deep knee bend squats like in the old 1900’s photos where you raise your heels, kind of how the great Gama and those Indian wrestlers would do them. I heard people had success growing their calves that way. It targets the quads a lot more since the knees are way over the toes compared to to regular squats, but the calves are stressed a lot too.
For me the biggest thing that's worked for my calves is lots of running with a rucksack. Calves just take *so much* volume for most people, myself included. Do a few miles with a 45 lbs ruck and you'll pretty much add an extra inch or more on your calves in a matter of weeks, unless your calves are already extremely well trained. Important key is to run on the balls of your feet. Heel toe probably wouldn't give you much benefit.
I always called it "tip-toe walking", best done on an incline treadmill , with the power off ("treadmill pushing"); and yep, put a weighted vest on, &c.
A bonus here for runners is the tibialis anterior work he mentioned. A few years ago i had shin splints bad, wouldn’t recommend long distance running over 200 lbs with shoes that are beaten to hell. I would take weeks off, come back, and just after 1 or 2 runs the shin splints were right back, couldn’t shake it. Found out about tibialis anterior work from a random TH-cam comment in the weeds. Filled a bucket with water, sat on an elevated surface, did a few sets everyday and shin splints were 100% gone in a week.
Love the content! I was wondering if you have done a video or have information in regard to exercise selection (beyond push pull) and sets/ reps scheme for setting up your practice
Do you do any sandbag work? I am getting started on building up my zercher movements and sandbags are soon to follow. What's the point in being yolked if you can't move stuff around? I am starting to see the value in some of this more "functional" type training.
I hope to announce that very soon on Instagram! There will be a fairly exciting demonstration of the performance enhancing quality of the denim. That's a hint.
@@atlaspowershruggeddude your improvement photo is seriously impressive. I don’t see any issue whatsoever with any lack of V taper. I only just discovered your channel and subscribed. Authentic and informative delivery.
Well..for back i d say db rdl,chin ups..chest dips and db flyes,shoulders lateral raises,traps trap bar shrugs,legs rdl and nordic curl,calf calf raises,biceps chin ups,triceps close grip presses,abs kettlebell works and l raises
archer pullups are great. i got a little sick of adding weight even tho i only made it to a plate for rep work. archers are just more fun. archer ring pushups are also pretty crazy. i forgot archer pushups existed until i was reminded recently and even just on paralettes theyre really good
Can you do a video About how to incorporate the lifts you do into a split? For example instead of doing rows do “blank”. Having a hard time doing zerchers and other lifts if I don’t want to sacrifice other lifts on my split or without making them too long. Like, should I stop doing RDLs if other odd lifts hit many muscle groups? Thanks.
I think I have at some point, but I'll do it again. Also I have a chapter in my book which should be out next month. Tldr, practice them in your warmup and sub them in when lifts you're currently doing stagnate.
Is training neck important? I feel like mine has thickened without any training and I have a hard time sleeping to begin with (sometimes feel like I can’t breathe if I lie down). This has put me off the idea of training neck
You have quite a long Achilles tendon which makes growth of the calf muscle belly harder. Calf will look smaller than someone with a short Achilles tendon but a longer one makes you faster - look at Usain Bolt’s.
Do you train in any other sports or just real old lifting sports? Edit: forgot to say, but you'd be a monster in any sort of grappling if you learned techniques
Offtopic, why did i find this video already in my watch later list. I literally saw the ig post, searched the channel name, and clicked on this. The fuck
Quadriceps: Squats, Bulgarians. Hamstrings: Deadlifts(Conv. and RDL) and Curls Glutes: GM on inverted hack machine and Bulgarians. Back: Deadlifts, Weighted Pull-ups and Chin-Ups. Chest: Press, press, press. Shoulders: Press, Press, Press. Ok, some lateral raises too. Forearms: Deadlifts, Rows, Pull-ups, Chin-Ups and some curls with supinated grip. Bis: Curls, curls, curls. Tris: Press, press, press. Some extensions here and there helped i guess.
bulletpointed, probably missed a few:
Neck curls (with a neck harness and biting neck curls)
Banded neck rotations
Plate girls with the plate on the head
Traps:
Power cleans
Deadlifts
Power shrugs
Zercher movements (especially Zercher deadlifts)
Overhead work
Rows (including wide grip rows)
Seated overhead press
Shoulders:
Push-ups
Cleans and jerks
Behind-the-neck jerks
Strict press
Seated overhead press
Turkish getups
Overhead walks
Behind-the-neck jerks
Chest:
Push-ups
Dips
Bench press
Decline bench
Incline push-ups
Teres Majors:
Zercher movements
Pull-ups
Pullovers
Archer rows
Archer pull-ups
Lats:
Pull-ups
Zercher-style movements (especially Zercher deadlifts)
Romanian deadlifts
Archer pull-ups
Pullovers
Snatch grip deadlifts
Side pullovers
Spinal Erectors:
Power cleans
Conventional deadlifts
Squats
Jefferson curls
Zercher movements (especially Zercher deadlifts)
Romanian deadlifts
Serratus Anterior:
One-arm push-ups
Turkish getups
Pullovers
Abs:
Bodyweight exercises
Compounds (deadlifts, squats, especially Zer squats, and one-arm deadlifts)
Incline push-ups
Obliques:
One-arm deadlifts
Zercher squats
Side bends
Bent press
Windmills
Biceps:
Chin-ups
Straight barbell curls
Easy bar with a close grip
Incline curls
Preacher curls
Incline French Press
Lying tricep extensions
Full stretch dips
Triceps:
Push-ups
Dips
Close grip bench press
Overhead press
Incline French Press
Lying tricep extensions
Full stretch dips
Forearms:
Dumbbell forearm curl (Chuck SES goose neck wrist curls)
Barbell forearm curl (Larry Scott's early stance split squat)
Wrist rotations with bands
Glutes:
Squats
Hip thrusts
Jefferson curls
Zer deadlifts
Hip Flexors:
Early stance split squat
Quads:
Lunges
Squats
Reverse Nordics
Sissy squats
Hamstrings:
Deadlifts
Nordic curls
Jefferson curls
Romanian deadlifts
Calf:
Traditional heavy calf raises
Daily calf training
Calf raises with a Smith machine
Donkey calf raises
Standing calf raises with a barbell
Seated calf raises
Calf raises on a leg press machine
Jump rope exercises
Sprints
Hill sprints
Box jumps
Very much appreciated!
Thanks bro appreciate it
I actually feel my lats quite a bit during RDLs as well. I think most people underestimate how hard they're working keeping the bar close. Much more than just a posterior chain exercise!
that and also weighted hyperextension for me
Most people don't do RDLS lol. They do no touch conventionals.
@@atlaspowershrugged True😂 I don't even remember seeing RDLs in a gym
@@MarianoGrande1i was doing snatch grip stiff leg deadlifts a few weeks ago and several ppl were staring at me like I’d just found fire. That or they thought it was weird.
@@atlaspowershruggedwhat's the difference between no touch conventionals and Romanian deadlift?Thry look the same!!!(new lifter)
Man, I LOVE your training style!
Not sure if you would count this as "old school" but take a look at chest expanders and Olympic rope climbing (these are the 2 main old school things I do)
People like you are a breath of fresh air, keep up the good work
I want to get a chest expander but they're on back order
@@atlaspowershrugged rear delts exploded from chest expander pull aparts
@@atlaspowershruggedsick ass thing to add to ur training I’ve struggled to grow my upper back no matter how much I progress and focus on rows but the chest expander has helped alot with my upper back region been enjoying so far
For the algorithm and I love all your content especially the long form essays
Thanks dude!
Love the fact that you allways state what builded a foundation and what was the next level stuff...people who talk about this usually skip the first part and go straight to fancy second exercise
Very important to point out. There's absolutely nothing wrong with the basics. They just don't get you all the way to your potential.
2:28 had no clue you did judo. Badass
Enjoyed this video. Looking forward to the book.
Great video!
29:30 looking forward to the video on calves
Calves!!!
Just discovered your channel, really enjoyed this video. You're very easy to listen to, excited to see more!
Thank you, I'm working on that!
For calves, try doing barbell deep knee bend squats like in the old 1900’s photos where you raise your heels, kind of how the great Gama and those Indian wrestlers would do them. I heard people had success growing their calves that way. It targets the quads a lot more since the knees are way over the toes compared to to regular squats, but the calves are stressed a lot too.
That's what my version does, with easier balance
Awesome dude! Lots of great info to digest here
Thanks for the video
You bet!
For me the biggest thing that's worked for my calves is lots of running with a rucksack. Calves just take *so much* volume for most people, myself included. Do a few miles with a 45 lbs ruck and you'll pretty much add an extra inch or more on your calves in a matter of weeks, unless your calves are already extremely well trained.
Important key is to run on the balls of your feet. Heel toe probably wouldn't give you much benefit.
I always called it "tip-toe walking", best done on an incline treadmill , with the power off ("treadmill pushing"); and yep, put a weighted vest on, &c.
@@rupertbear9116 Great technique man, I'll have to give that a try myself. Sounds like it'd be extremely effective.
A bonus here for runners is the tibialis anterior work he mentioned. A few years ago i had shin splints bad, wouldn’t recommend long distance running over 200 lbs with shoes that are beaten to hell. I would take weeks off, come back, and just after 1 or 2 runs the shin splints were right back, couldn’t shake it. Found out about tibialis anterior work from a random TH-cam comment in the weeds. Filled a bucket with water, sat on an elevated surface, did a few sets everyday and shin splints were 100% gone in a week.
Love the content! I was wondering if you have done a video or have information in regard to exercise selection (beyond push pull) and sets/ reps scheme for setting up your practice
Great video idea, It's really interesting to see how everyone can train so differently and end up with the same amount of musculature.
Yeah some guys train full body every day and get jacked and bulbous
Genetics will always be the biggest factor in how you look, not training style
Do you do any sandbag work? I am getting started on building up my zercher movements and sandbags are soon to follow. What's the point in being yolked if you can't move stuff around? I am starting to see the value in some of this more "functional" type training.
Ive done sandbags a couple times. I think there's definitely value in them.
Looking forward to watching this whole thing when i get home, but for now im leaving this for the algorithm
appreciated!
Dude, you need to create a training montage with these exercises
which brand/model of jeans do you lift in?
I hope to announce that very soon on Instagram! There will be a fairly exciting demonstration of the performance enhancing quality of the denim. That's a hint.
@@atlaspowershruggedit's those flexible karate jeans isn't it
ive been waiting on this reveal for 2 years now
Raskol
It's barbell apparel
Great point on the taper. I didn’t have any sort of v taper till I incorporated pullovers, now my back is one of my best features
Still not much V-taper here, but my back is still one of my better features.
@@atlaspowershruggeddude your improvement photo is seriously impressive. I don’t see any issue whatsoever with any lack of V taper. I only just discovered your channel and subscribed. Authentic and informative delivery.
@@deanherde805 Thank you! From the front I'm pretty straight up and down, but it is what it is.
Let's fucking go.
Well..for back i d say db rdl,chin ups..chest dips and db flyes,shoulders lateral raises,traps trap bar shrugs,legs rdl and nordic curl,calf calf raises,biceps chin ups,triceps close grip presses,abs kettlebell works and l raises
anyone can make a list? 😅
archer pullups are great. i got a little sick of adding weight even tho i only made it to a plate for rep work. archers are just more fun. archer ring pushups are also pretty crazy. i forgot archer pushups existed until i was reminded recently and even just on paralettes theyre really good
You Tha man
why does it look like your back has a flat despression where the rhomboids should be
Hey cold you make an ebook abot your training
I sure could! I'm 90% done with writing, just have to add some programs, pictures, edit, and build a website to sell it!
Mr Beast if he was jacked
NOTICE ME ALGORITHM. Solid video as always man. Looking forward to the book next month.
Working on it!
Garand thumbs older brother
Good call
@atlaspowershrugged what did you say you were wearing to make your feet stronger? I couldn't understand what word you said.
Vibram fivefingers
Oh hey American Geoffrey, what have you done with China Geoffrey?
Can you do a video
About how to incorporate the lifts you do into a split? For example instead of doing rows do “blank”. Having a hard time doing zerchers and other lifts if I don’t want to sacrifice other lifts on my split or without making them too long. Like, should I stop doing RDLs if other odd lifts hit many muscle groups? Thanks.
I think I have at some point, but I'll do it again. Also I have a chapter in my book which should be out next month. Tldr, practice them in your warmup and sub them in when lifts you're currently doing stagnate.
so helpful
glad it helped!
Would you ever consider training with Kyriakos Grizzly?
I'd love to!
Is training neck important? I feel like mine has thickened without any training and I have a hard time sleeping to begin with (sometimes feel like I can’t breathe if I lie down). This has put me off the idea of training neck
For the algorithm
Thanks!
You can notice that sun has set completely by the end of the video
You have quite a long Achilles tendon which makes growth of the calf muscle belly harder. Calf will look smaller than someone with a short Achilles tendon but a longer one makes you faster - look at Usain Bolt’s.
I hope that's true. I haven't measured my sprit time, hopefully it is worth it.
That comparison is substantial enough in appearance that you could be accused of PED.
Yep! I may not get as many fake natty accusations as @geoffreyverityschofield but I can get them with unposed pictures in natural lighting!
@@atlaspowershrugged did you come up with your channel name from the novel atlas shrugged ?
I don’t think so at all. He has a very natural functional strength look.
Occam’s Razor
He is definitely natty.
Tell me how to get jacked like you?!
Lift consistently for years and constantly learn.
commenting for the algorithms. all hail the natty god
Do you train in any other sports or just real old lifting sports?
Edit: forgot to say, but you'd be a monster in any sort of grappling if you learned techniques
I did judo back in the day, but I don't have time for anything else now.
It’s obvious. Atlas is now on the same juice as Geoffrey verity
The Chinese stuff is the best!
Offtopic, why did i find this video already in my watch later list. I literally saw the ig post, searched the channel name, and clicked on this. The fuck
Gangstalkers.
"I like dad bods" - some coping woman
An actual dad's body:
It's people always claim to want what they can get
Quadriceps: Squats, Bulgarians.
Hamstrings: Deadlifts(Conv. and RDL) and Curls
Glutes: GM on inverted hack machine and Bulgarians.
Back: Deadlifts, Weighted Pull-ups and Chin-Ups.
Chest: Press, press, press.
Shoulders: Press, Press, Press. Ok, some lateral raises too.
Forearms: Deadlifts, Rows, Pull-ups, Chin-Ups and some curls with supinated grip.
Bis: Curls, curls, curls.
Tris: Press, press, press. Some extensions here and there helped i guess.
That is a full on mutation. Huge noticeable gains on someone who already looked pretty jacked
thank you! After this bulk, should be even better, I think my triceps have come up a lot!
Half an hour long video about weight lifting 🤦🏻♀️
For the algorithm