@@antonioglavas796 If you are looking at the Rouge store then I would pick the red and blue bands. You don't need higher tension than that. A light or micro band could also be very good like what Alex talks about in the video. Remember you can always step back by 10-20 centimeters to increase the tension of the band.
Watch the athlean x video where he made a tutorial but i'd say above youfe hed if you're doing them with bands... i do them with cables in the gym mostly
I've been struggling with pain in the back of my neck area for the last couple of years and did not know what caused it. I tried neck stretches, shoulder stretches, back stretches, everything. The stretches took the pain away for about a few hours but was not a permanent fix. I saw your other video about doing cable face pulls at least 2x a week for shoulder mobility and many other benefits because my shoulder mobility is shit. Ever since I started doing this 7 weeks ago my shoulder mobility is a little better, still bad (I can't even do back squats that's how painful it is, so I do front squats) but the pain in my neck is completely gone. So thank you for that. I will keep doing face pulls 2x a week but I'll buy some bands for all the variations. Cheers mate!
Lay of pressing for a while dude maybe 2 weeks (consider it a long deload) let the back side get a bit stronger to even out the imbalance. Then after two weeks resume your normal routine and just do face pulls regularly and make sure you pull to pressing ratio is close to a 2:1 style so you pull more than you push
Also with something like face pulls you can up the frequency to maybe 5 times a week or even 7 if your body co operates. Just get 2-3 sets with really high quality reps. Even band pull aparts can be a great exercise for you. I'm sure Alex or Jeff from Athlean X have a dedicated video for it
If my rotator cuff muscles are tight / imbalanced, it bothers my thoracic spine and neck. Definitely keep it up with the face pulls, but consider some type of horizontal row (I like inverted) and maybe some type of serratus exercise (I like pushups with scapular protraction at the top). The more I do these exercises, the better my OHP feels and my shoulders are way more mobile in general.
I couldn't agree more Alex. The 5 months the gyms were closed here all I had was bands. I set up my patio with "permanent" band stations, like dog leash corkscrew eye hook for lower station and mortar screws for high station and i ended every workout with a facepull variations mixing it up and I fixed my rotator cuff issue and developed some wicked rear dealts that the past 3 months back at the gym can't even come close to replicating. Thanks again for the Great video
@Adolfo I thankfully had a suspicion something like the lockdowns were coming (thank you, TH-cam channel "China in focus" lol) so I ordered a set from Amazon in February and my second set a month later curb side pickup from Canadian tire.
I've actually never experienced that much soreness in my mid traps and rear delts from the cable version. But the band version has a different strenght curve which is awesome. Just like he mentiones in the video it trains your shoulder external rotation muscles at peak contraction. And it's also fun. You'll rarely see someone who's very strong in those areas on their body. Most guys overtrain the crap out of their side and especially front delts. I swear this is my number one rear delt exercise from now on!
Best tip I ever got for these is lead with your hands not your elbows. It will activate the external rotation function of the rear delt and rotator cuff which is most important
Exactly, his content has been in an upward trend of improvement ever since he started his channel. Also the fact someone with this amount of subs still responds to comments regularly is commendable. Keep it up Alex.
Using bands is an unreal snapback feel that makes me so sore... i love bands and are amazing used with free weights for a completely different stimulus not to mention (cheap) every one should have some
This guy is a real mature dude that lives in the real world. No hype no bullshit. Real man talk. Keep it that way bro. Respect. What is your opinion about Occam's Protocol a la Arthur Jones, Dave Palumbo Jumbo? Low volume single sets to total failure plus high feeding and long rest twice a week workouts.
I was just doing shoulder presses and pushing through shoulder impingement pains. I tried these fecepulls with my bands and my shoulders have never felt better. I sincerely thank you Mr Leonidas.
I’m 2 years too late but just wanted to say that banded face pulls were a massive part of my rehab work on my right shoulder. I messed it up pretty bad from a chronic sleeping habit of favoring my right side, falling asleep with my head on my right arm night after night for probably years and it finally caught up to me in the form of partial dislocations, ball + socket disassociations, general pain and impingement, etc. I can’t tell exactly at what point the face pulls started helping in my rehab but it was not long at all, maybe 2 weeks of consistency and discipline every other day repping them out progressively on the assorted bands. It is not back to 100% of where it should be but it’s close and the strength in my OH press is much better, and much less general pain.
Perfect timing on this Alex. I have been doing home gym training still since quarantine started (got some new equipment along the way). My right shoulder was starting to heart during external rotations, I was trying band pull aparts and a bunch of thoracic mobilizers which would help only for temporarily relief. I finally put my one band that I have on my pull up bar and started doing band face pulls (first time, always did cables before) a week ago and now the pain is gone and the shoulders are feeling great.
Great video. Just wanted to say I'm 6 weeks into your novice program and have made great gains whilst eating at maintenance! Thanks for providing such an amazing free program.
When I switch from cable facepull to band facepull my rear delt and lower trap just blew up. I never felt the same burning sensation in those areas before. Now I'm doing 3 to 4 sets high rep with pull apart every single day and my shoulder feels amazing.
Just took 2 months off UB training (aside from core,) due to getting snapped up in the shoulder. MRI later showed tendonosis all through my shit. Avoid injuries bros, do your preventative work; watching your gains slip away is legit depression inducing.
SOC1970 Brother that was motivational as hell. Impressive bench numbers! Im only 30 and really don’t even know why shoulder decided to be riddled with tendonosis. I never ever had shoulder pain before this popped up. Glad your making it work bro.
I'm training a 49YO labourer who has an issue with one shoulder. Band face pulls, wenning style warmups and wenning's pinkie up rear delt raise, and glute ham raises/reverse hyper keep him functioning smooth and keep the gains coming
Hey Alex, I’ve been training for 3 years and thought I was an intermediate, started your Novice program a month ago and my DL has gone up by 55lbs already. BP having some trouble progressing but going to keep on going!
I prefer cable face pulls. The progression is more consistent. With a band u can stretch it a little bit more one day and a little bit less on another day. But do whatever feels best to you. I've messed with band face pulls but always go back to the cable version
Hey Alex, you've been doing band face pulls for years already. I think it's safe to assume you could do heavy face pulls at this point. But I see you use the same set of bands only. Do you mainly focus on the volume aspect of this exercise? Or should you treat this like any other accessory work; adjust volume and intensity as you progressively overload?
IF YOU WANT TO PUT SIZE ON YOUR BENCH, TRY THE SMOLOV BENCH PROGRAMME. - After Reading a comment in one of Alex’s old videos, I decided to try using the Smolov strength programme, pause benching 4 times per week. (Google the sets/reps and intensity guides for the Smolov). After 3 weeks running the Smolov, I’ve put 20lbs on my pause bench 1RM! I went from pausing benching 215 for a 1RM, to 235lbs for a 1RM in THREE WEEKS. If you want a bigger bench, please try this and thank me later. Let me know if this helps anyone out!! 🤟🏼
i can't disagree. for small muscle like rear deltoid. bands give a better pump and feel whilst doing them. worst sadly is dumbells does not ease u in at the top so the strength curve is too much all of a sudden at the top. but the bads slowly get aharder as u pull making the muscle ready for the hard part.
Brother you are a goldmine of valuable information, thanks for being awesome, and so selfless with it! I've had a messed up(probably possibly torn) abductor muscle in my right side for ....many months. Any advice? Trying to stretch it, heat pad, not sure if I should go hard to strengthen it or let it rest? Def. annoying as hell though Also have some tendon/tendinitis in the cubital fossa area. mostly left forearm(twenty years of chefing possibly to blame, switching professions atleast) and the tendons in the right area i can feel 'move' oddly when i stretch and contract that arm. Any advice or wisdom is gratefully appreciated
Interesting video Alex, I love band face pulls and alternate between them and the cable version. However, I personally feel the cable version is superior as the consistent load (especially on the eccentric) is better for bodybuilding and provides similar injury prevention benefits to the banded version.
I always feel awkward during the cable attachment. maybe as alex said, I the double rope might help prevent this. I do have a 189 cm wingspan which probably doesn't help things.
I finally got a cable tower, scored it for 75$ off marketplace barely used after the guy dropped the price 3 times from 350$ to 75$. But I realized my tricep rope was way too short and didn't feel right for face pulls. So I ended cutting a section of old climbing rope and knotting the ends to make a dedicated face pull rope. Actually works really well for now. I really need some more resistance bands eventually but don't really want to drop 200$ on 2 full sets until I get a few more immediately needed bits of gear like a multi grip bar and a tricep bar. Anyway, I do so many row variations that my rear delts are weirdly on the verge of overdeveloping as is...
Hey Alex, what brand of bands do you use? I always hear you calling them micro, mini, monster, light etc but I'm having a hard time finding them based on that and am looking for some long bands because I only have 12 inch ones which aren't very feasible for triceps/facepulls
Never had shoulder neck issues until I started doing these. Good form light weight. No growth to shoulder. I don’t understand the point of this exercise.
Hey Alex i would love if you could make some of these videos if youre running out of things to make vids about(not that I think you are - full day of eating+recipe - more workout videos I think you said something about having some old workout footage. I would love to see that -The celebreties workout(I know you dont wanna do Them but if you chance youre mind Henry Cavill and Tom Hardy would be my picks Tutorials/guides: pistols squats, weighted dips, front levers etc. Motivational videos Fellow subs feel free to Add to the list
I started doing face pulls a few years ago because of you, they definitely helped my bench and not getting injured. I've not tried bands or doing them fast so will give it a go. I've injured my front delt pressing with bands trying to improve my lockout, it's been 2 weeks and not much better, any advice?
See a doctor if you are having serious issues. If it is still functional and just knotted up, massage it while soaking in a hot tub. Use hot/cold contrast showers everyday, get a lot of sleep and massage it often to break up the adhesions in the muscle. Also eat in a caloric surplus to speed up recovery
Also were you overhead pressing with bands or bench pressing with bands? Overhead press with bands should be only implemented once you are late intermediate or advanced due to the base that is needed to do them safely.
@@StrengthHacksCoaching - flat bench, I've used them before and competed in bench competitions. Lifting 25 years, I think it's an upper chest injury as overhead press doesn't hurt.
Marcus Taylor I just watched your 242 bench video and think your chest injury will be recurrent unless you fix your form. Email or message me on Instagram and I could help you out
Why do you retract the scapula whilst doing the exercise. I’ve tried retracting and just moving the shoulders and I feel it way more and get better pumps without retracting because you’re using other muscles too if retracting
Because it's not just a rear delt and lateral delt exercise. You need to use your upper back muscles and rotator cuff muscles too if you want full range of motion which is a main goal in an exercise like this.
Jam and granola bars ARE added sugars, mate. Jam is one of the worst. It's literally sugar with fruit in. (unless you get no sugar jam which will probs make ya shit like mad lol). "not added sugar" means stuff like whole fruits, vegetables or milk.
I'm a tiny woman, only lifted 1 yr and 4 months. Never did I ever think I'd be capable of having a muscular back! But I did. Can't grow a pair of legs to save my life but have wide back 😂
Not all company's use the same colour codes. The ones I have, yellow is thinest, then red, then green, then black, then purple, then blue.. The thicker the band, the more resistant. They usually start around 5lbs.but one band isn't one tension, they get harder to pull the further you pull them.
King of isolation? I don’t think it’s actually an isolation exercise. Middle and rear delts, rhomboids, mid back, bit of bicep and brachialis. It’s practically a form of row.
can u make a form video for pendlay rows having some problems getting my back comepletely straight and my legs also staying out of the movement. do you think i should keep the bar closer to mid foot also?
Just tried face pulls for the first time, I can already tell this'll help with my clicking shoulders when doing other normal shoulder workouts, and lifting in general.
Hey alex, neck curls, or neck extensions to lift my head backwards and up? To be taller for posture? Going to be doing posture specialty program, rows, deadlift, ohp, abs, neck.
Not saying this stuff doesn't work but I had weak and painful shoulders, and to some extent I still do, but the only thing that really helped was the big stuff. Actual pressing with barbells and kettlebells, RDL'S, swings etc....all the Y raises and other stuff never did much.
As a novice following your novice program I’ve noticed my main lifts increasing while my accessories stall sometimes even goes backwards. I think my accessories stall because my body gets tired from the main lifts. Does this mean I need to eat more? Why does this phenomenon happen or is this normal?
Lol since i only use bands, my front and back delts are so over grown compared to the sides. Doing face pulls or just shoulder presses is easy with the band, dunno how with side delts
Stand on the bottom of the loop, hold the top with your hands by your side, and Lateral raise it to the sides. Or if you want more like a machine Lateral raise, put the top of the band around your shoulders, stand on the other end, and with your arms bent, Lateral raise like your on the machine raise.
Hey Alex, I'm 16 and 2 years into my lifting journey. I recently started doing a 5 day/week "Full body" routine (Max 20 Sets in order to train 5 days). I'm treating the OHP, Squat, Deadlift, Pull-Up, and Dip as my primary lifts. I feel fully recovered but am curious if training for 5 different lifts will limit potential strength gains in all of them. Should I reduce the number of lifts I prioritize?
Wasn't until covid when I got my bands, I realised I preferred facepulls with bands. It just feels a million times better than cables.
@@antonioglavas796 If you are looking at the Rouge store then I would pick the red and blue bands. You don't need higher tension than that. A light or micro band could also be very good like what Alex talks about in the video. Remember you can always step back by 10-20 centimeters to increase the tension of the band.
Started doing facepulls in between warmup sets for the OHP... finally got rid of the popping and clicking in my left shoulder while pressing
Dragojlo02 same dude everytime I did raises or OHP a click is heard from my left shoulder now it’s gone
How do you do them? Like above and behind your head? Or so the band touches your throat? My shoulders pop a lot too and I would like to get rid of it.
Watch the athlean x video where he made a tutorial but i'd say above youfe hed if you're doing them with bands... i do them with cables in the gym mostly
@@henri4730 I would do the face pulls above the head and I've been doing the reverse pec Dec machine to fix the back of my shoulders which helped alot
I gotta try this! I have popping in my right arm doing overhead press ever since my dog yanked me on her leash after she saw a cat 7 years ago
I feel a snapping sensation in my shoulders, when I don’t do face pulls. This movement helps me A LOT. Love the channel, keep up the great work.
I've been struggling with pain in the back of my neck area for the last couple of years and did not know what caused it. I tried neck stretches, shoulder stretches, back stretches, everything. The stretches took the pain away for about a few hours but was not a permanent fix.
I saw your other video about doing cable face pulls at least 2x a week for shoulder mobility and many other benefits because my shoulder mobility is shit.
Ever since I started doing this 7 weeks ago my shoulder mobility is a little better, still bad (I can't even do back squats that's how painful it is, so I do front squats) but the pain in my neck is completely gone. So thank you for that. I will keep doing face pulls 2x a week but I'll buy some bands for all the variations. Cheers mate!
Lay of pressing for a while dude maybe 2 weeks (consider it a long deload) let the back side get a bit stronger to even out the imbalance. Then after two weeks resume your normal routine and just do face pulls regularly and make sure you pull to pressing ratio is close to a 2:1 style so you pull more than you push
Also with something like face pulls you can up the frequency to maybe 5 times a week or even 7 if your body co operates. Just get 2-3 sets with really high quality reps. Even band pull aparts can be a great exercise for you. I'm sure Alex or Jeff from Athlean X have a dedicated video for it
Brandon banded up & overs daily for shoulder girdle health & happiness :)
If my rotator cuff muscles are tight / imbalanced, it bothers my thoracic spine and neck. Definitely keep it up with the face pulls, but consider some type of horizontal row (I like inverted) and maybe some type of serratus exercise (I like pushups with scapular protraction at the top). The more I do these exercises, the better my OHP feels and my shoulders are way more mobile in general.
I'm 3 weeks in on the Novice Program and enjoying every second of it! thanks mate.
Good shit
Kill em all if you gotta brah
Awesome Seth, you're about to make some of the best gains of your life. Intermediate status, incoming!
I couldn't agree more Alex. The 5 months the gyms were closed here all I had was bands. I set up my patio with "permanent" band stations, like dog leash corkscrew eye hook for lower station and mortar screws for high station and i ended every workout with a facepull variations mixing it up and I fixed my rotator cuff issue and developed some wicked rear dealts that the past 3 months back at the gym can't even come close to replicating. Thanks again for the Great video
@Adolfo I thankfully had a suspicion something like the lockdowns were coming (thank you, TH-cam channel "China in focus" lol) so I ordered a set from Amazon in February and my second set a month later curb side pickup from Canadian tire.
I've actually never experienced that much soreness in my mid traps and rear delts from the cable version. But the band version has a different strenght curve which is awesome. Just like he mentiones in the video it trains your shoulder external rotation muscles at peak contraction. And it's also fun. You'll rarely see someone who's very strong in those areas on their body. Most guys overtrain the crap out of their side and especially front delts. I swear this is my number one rear delt exercise from now on!
@Adolfo I'm using them at the gym.
Best tip I ever got for these is lead with your hands not your elbows. It will activate the external rotation function of the rear delt and rotator cuff which is most important
I’m surprised you hadn’t even done this video yet considering how much you talk about them. Facepulls are truly awesome
I host weekly calisthenics classes at my gym and I always include banded face pulls! They work like a charm!
Best channel in the history of youtube straight to the point common sence
Exactly, his content has been in an upward trend of improvement ever since he started his channel. Also the fact someone with this amount of subs still responds to comments regularly is commendable.
Keep it up Alex.
Preciate that you two!!
@@AlexLeonidas WHAT RACK YOU GOT?
I've had shoulder impingement for the past 4 months-quite painful. Doing these and stretching my chest helps tremendously. Thanks my guy
Great video fellow Montrealer!
I totally agree. I started doing 3 sets of back face pull every other day, and i see results. My shoulders are stronger and healthier.
Using bands is an unreal snapback feel that makes me so sore... i love bands and are amazing used with free weights for a completely different stimulus not to mention (cheap) every one should have some
This guy is a real mature dude that lives in the real world. No hype no bullshit. Real man talk. Keep it that way bro. Respect. What is your opinion about Occam's Protocol a la Arthur Jones, Dave Palumbo Jumbo? Low volume single sets to total failure plus high feeding and long rest twice a week workouts.
I was just doing shoulder presses and pushing through shoulder impingement pains. I tried these fecepulls with my bands and my shoulders have never felt better. I sincerely thank you Mr Leonidas.
Just when I get injured doing heavy rows, Alex drops this
@@SOC-ir6im I mean i guess maybe his lower back if hes doing bent over rows, I much prefer sitting and tbar rows
I’m 2 years too late but just wanted to say that banded face pulls were a massive part of my rehab work on my right shoulder. I messed it up pretty bad from a chronic sleeping habit of favoring my right side, falling asleep with my head on my right arm night after night for probably years and it finally caught up to me in the form of partial dislocations, ball + socket disassociations, general pain and impingement, etc.
I can’t tell exactly at what point the face pulls started helping in my rehab but it was not long at all, maybe 2 weeks of consistency and discipline every other day repping them out progressively on the assorted bands. It is not back to 100% of where it should be but it’s close and the strength in my OH press is much better, and much less general pain.
Just did 3x25 band face pulls today after 3x6 handstand pushups, two best shoulder exercises imo
That's a hell of a combo 🔥🔥
THANKS KING LEONIDAS. ITS WONDERFUL VIDEO MY BRO
2:13 niiiiice. Didn't think of combining the rope with a band. Really nice idea.
I don't usually comment but these are great for posture correction too preventing that hunchback which most people suffer from.
On non Pull days I love to Super Set Band Face Pulls with Dead Hangs, because it opens up my shoulders like nothing else can. Feels sooo freaking good
That's an amazing combo! Throw in some pull-aparts and you're flying
I'm also a big fan of the dead hangs. Struggled with shoulder impingement for years.. only now that I'm doing these, am I experiencing relief!
Perfect timing on this Alex. I have been doing home gym training still since quarantine started (got some new equipment along the way). My right shoulder was starting to heart during external rotations, I was trying band pull aparts and a bunch of thoracic mobilizers which would help only for temporarily relief. I finally put my one band that I have on my pull up bar and started doing band face pulls (first time, always did cables before) a week ago and now the pain is gone and the shoulders are feeling great.
I'm here because my physio recommended face pulls with bands. Great for your rotator cuff.
Great video. Just wanted to say I'm 6 weeks into your novice program and have made great gains whilst eating at maintenance! Thanks for providing such an amazing free program.
Band's are a must.
When I switch from cable facepull to band facepull my rear delt and lower trap just blew up. I never felt the same burning sensation in those areas before. Now I'm doing 3 to 4 sets high rep with pull apart every single day and my shoulder feels amazing.
Does ur posture get better wouldbit fix my rounded shoulders?
For maximal gains would doing it everyday be better than 3x a week
@@p996ii_lazer_ii4 Definitely!
@@heruizeweldi4712 You can do it everyday. It actually helps muscle recovery.
@@TheShadoXxWAVE ok nice should you be going heavy and will it work the glutes
I’m watching this five minutes after my first time working out doing face pulls, what great timing
Scap pulls and this are the best exercises for recovering from shoulder tendonitis. Had to learn this lesson the hard way
If you can make a video on bands, what type of bands we should be using for each lift how to set them up properly etc. That would be really useful
Just took 2 months off UB training (aside from core,) due to getting snapped up in the shoulder. MRI later showed tendonosis all through my shit. Avoid injuries bros, do your preventative work; watching your gains slip away is legit depression inducing.
SOC1970 Brother that was motivational as hell. Impressive bench numbers! Im only 30 and really don’t even know why shoulder decided to be riddled with tendonosis. I never ever had shoulder pain before this popped up. Glad your making it work bro.
I'm training a 49YO labourer who has an issue with one shoulder. Band face pulls, wenning style warmups and wenning's pinkie up rear delt raise, and glute ham raises/reverse hyper keep him functioning smooth and keep the gains coming
Petition to dissociate the practice of face pulls from AthleanX's name and make them AD's
Lol sign me in
Btw i see you everywhere its kinda nice to see you on numerous videos
@@omarmagdyahmed4259 check out his channel he's very knowledgeable and he knows his stuff. He also replies to every comment
@@crazycougar9344 yea ive been watching many of his videos lately and theyre really straight forward and just full of facts
Athlean X is full of shit anyway.
Literally trains the opposite of how athletes should train.
Hey Alex, I’ve been training for 3 years and thought I was an intermediate, started your Novice program a month ago and my DL has gone up by 55lbs already. BP having some trouble progressing but going to keep on going!
I prefer cable face pulls.
The progression is more consistent.
With a band u can stretch it a little bit more one day and a little bit less on another day.
But do whatever feels best to you.
I've messed with band face pulls but always go back to the cable version
Thank you, I prefer the holes in my back where other people have rear delts xD
Ring Face Pulls for the win
Great information & channel. Keep up the good work!
I always use double ropes for facepulls. Helps with ROM so much.
ANOTHER BANGER
ST LEO LOVES YOU BRO
Hey Alex, you've been doing band face pulls for years already. I think it's safe to assume you could do heavy face pulls at this point. But I see you use the same set of bands only. Do you mainly focus on the volume aspect of this exercise? Or should you treat this like any other accessory work; adjust volume and intensity as you progressively overload?
He said a few times on this video how versatile they are.
I don't know his experience and opinion but some professionals advise treating it like a proper exercise, overloading in time
Happy New Year Alex! Thanks for all you do to provide us with excellent and honest instructions.
If you are doing 100/200/500 push ups a day then this exercise is mandatory for you.....
Literally me but for last couple years rounded shoulders that hurt for any overhead pushing I hope this will do the trick I'll do them daily
Face pulls.. band or even cable.. keeps me healthy and the volume is great for upper back development for natural guys
Bulk up to 200 bro
Athlean X been saying this as well. Very good advice
4:40 this variant is great for people who might lack connection with one rear delt or who have asymmetries
True that man, and I actually prefer the one arm version.
Band face pull is the best fluff and pump exercise for upper body
Alex do a video on glute medius strengthening exercises. Often neglected more than rear delts imo
IF YOU WANT TO PUT SIZE ON YOUR BENCH, TRY THE SMOLOV BENCH PROGRAMME.
- After Reading a comment in one of Alex’s old videos, I decided to try using the Smolov strength programme, pause benching 4 times per week. (Google the sets/reps and intensity guides for the Smolov).
After 3 weeks running the Smolov, I’ve put 20lbs on my pause bench 1RM! I went from pausing benching 215 for a 1RM, to 235lbs for a 1RM in THREE WEEKS.
If you want a bigger bench, please try this and thank me later. Let me know if this helps anyone out!! 🤟🏼
i can't disagree. for small muscle like rear deltoid. bands give a better pump and feel whilst doing them. worst sadly is dumbells does not ease u in at the top so the strength curve is too much all of a sudden at the top. but the bads slowly get aharder as u pull making the muscle ready for the hard part.
Was hoping for some technique explanations such as pulling from high or from low and which muscles are targeted for each.
Going to experiment with these my next shoulder day..great video👊💪🔥
Bro i love you. Real motivation
im scared that the bands are going to snap at my face lol
you can wear protective eyewear, like chemistry lab goggles, they cost 4 bucks
if youre hesitating, buy bands. i bought em like 1 or 1 and half years ago and i still benefit from them a lot! only 40$ for like 4 bands at amazon...
can anyone recommend a good set of bands?
There is no person i agree on this much. Not even my girlfriend. Love the vids man keep up the good work🔥
You shouldn't agree with your partner on lots of things, otherwise you're dating yourself
Brother you are a goldmine of valuable information, thanks for being awesome, and so selfless with it!
I've had a messed up(probably possibly torn) abductor muscle in my right side for ....many months. Any advice? Trying to stretch it, heat pad, not sure if I should go hard to strengthen it or let it rest? Def. annoying as hell though
Also have some tendon/tendinitis in the cubital fossa area. mostly left forearm(twenty years of chefing possibly to blame, switching professions atleast) and the tendons in the right area i can feel 'move' oddly when i stretch and contract that arm.
Any advice or wisdom is gratefully appreciated
Alex, what volume and frequency would you recommend for maximum rear delt growth? Thank you for sharing your wisdom 💪
I have bands and a pull up bar but don't know how to set it up to face pull. Might be being stupid but someone please help
Get a door anchor for the bands they're like £3.
Interesting video Alex, I love band face pulls and alternate between them and the cable version. However, I personally feel the cable version is superior as the consistent load (especially on the eccentric) is better for bodybuilding and provides similar injury prevention benefits to the banded version.
I always feel awkward during the cable attachment.
maybe as alex said, I the double rope might help prevent this.
I do have a 189 cm wingspan which probably doesn't help things.
I finally got a cable tower, scored it for 75$ off marketplace barely used after the guy dropped the price 3 times from 350$ to 75$. But I realized my tricep rope was way too short and didn't feel right for face pulls. So I ended cutting a section of old climbing rope and knotting the ends to make a dedicated face pull rope. Actually works really well for now. I really need some more resistance bands eventually but don't really want to drop 200$ on 2 full sets until I get a few more immediately needed bits of gear like a multi grip bar and a tricep bar. Anyway, I do so many row variations that my rear delts are weirdly on the verge of overdeveloping as is...
Yo alex can we get more vlog vids like the buffet one a few year back
Hey man didn't you have an upper lower pulley attached to the back of your power rack? Great content as always
Hey Alex, what brand of bands do you use? I always hear you calling them micro, mini, monster, light etc but I'm having a hard time finding them based on that and am looking for some long bands because I only have 12 inch ones which aren't very feasible for triceps/facepulls
Did you end up figuring it out?
@@PureWonder1111 nope lol
I've just used physical therapy bands mostly but they snap pretty easily
Dude I bought a $1200 dual cable machine for my home gym & I still use bands more than the cables lol
Never had shoulder neck issues until I started doing these. Good form light weight. No growth to shoulder. I don’t understand the point of this exercise.
In 3 months Alex will be doing face pulls with the extra heavy band.
Hey Alex i would love if you could make some of these videos if youre running out of things to make vids about(not that I think you are
- full day of eating+recipe
- more workout videos
I think you said something about having some old workout footage. I would love to see that
-The celebreties workout(I know you dont wanna do Them but if you chance youre mind Henry Cavill and Tom Hardy would be my picks
Tutorials/guides: pistols squats, weighted dips, front levers etc.
Motivational videos
Fellow subs feel free to Add to the list
great video but shouldnt your thumbs be opining back and hands leading?
Amazing !! Keep them coming!!
Band face pulls are cool, but ring face pulls are even better.
I started doing face pulls a few years ago because of you, they definitely helped my bench and not getting injured. I've not tried bands or doing them fast so will give it a go.
I've injured my front delt pressing with bands trying to improve my lockout, it's been 2 weeks and not much better, any advice?
See a doctor if you are having serious issues. If it is still functional and just knotted up, massage it while soaking in a hot tub. Use hot/cold contrast showers everyday, get a lot of sleep and massage it often to break up the adhesions in the muscle. Also eat in a caloric surplus to speed up recovery
@@StrengthHacksCoaching - Thanks, it's still functional just affects training. I'll try your advice showering / massage etc and see how it goes.
Also were you overhead pressing with bands or bench pressing with bands? Overhead press with bands should be only implemented once you are late intermediate or advanced due to the base that is needed to do them safely.
@@StrengthHacksCoaching - flat bench, I've used them before and competed in bench competitions. Lifting 25 years, I think it's an upper chest injury as overhead press doesn't hurt.
Marcus Taylor I just watched your 242 bench video and think your chest injury will be recurrent unless you fix your form. Email or message me on Instagram and I could help you out
What about face pulls on rings or TRX? Are they better than cable or band face pulls?
Why do you retract the scapula whilst doing the exercise. I’ve tried retracting and just moving the shoulders and I feel it way more and get better pumps without retracting because you’re using other muscles too if retracting
Because it's not just a rear delt and lateral delt exercise. You need to use your upper back muscles and rotator cuff muscles too if you want full range of motion which is a main goal in an exercise like this.
I've been training everyday last week:)
Thats not a good thing tho assuming you train right and hard u give your body no time to recover
@@patrickpedersen6141 i trained heavily 3 days and tye rest was little exercises
Yo Alex, how much added sugar do you think is acceptable? Obviously not from shit like soda but things like jam and granola bars
70g suagrs total per day, with only 25g coming from added sugars.
Jam and granola bars ARE added sugars, mate. Jam is one of the worst. It's literally sugar with fruit in. (unless you get no sugar jam which will probs make ya shit like mad lol). "not added sugar" means stuff like whole fruits, vegetables or milk.
Band facepulls = zero shoulder pains
5 x 25
Thanks Alex
This is why jeff cavaliere still deserves respect.
Hey Alex why do you think mma fighters do more bodyweight exercises more than weights ?
Wow thanks I was just looking into this today since I've been struggling with rotator cuff tendinitis
Should be very helpful!
Me too. Been almost one year now :(.
also add dead hangs my man
@@harjotminhas9823 Yeah thanks for the tip
I'm a tiny woman, only lifted 1 yr and 4 months. Never did I ever think I'd be capable of having a muscular back! But I did. Can't grow a pair of legs to save my life but have wide back 😂
What is that yellow band?? wasn`t red, black, purple, green, and blue; color-coded?
Not all company's use the same colour codes. The ones I have, yellow is thinest, then red, then green, then black, then purple, then blue.. The thicker the band, the more resistant. They usually start around 5lbs.but one band isn't one tension, they get harder to pull the further you pull them.
King of isolation? I don’t think it’s actually an isolation exercise. Middle and rear delts, rhomboids, mid back, bit of bicep and brachialis. It’s practically a form of row.
can u make a form video for pendlay rows having some problems getting my back comepletely straight and my legs also staying out of the movement. do you think i should keep the bar closer to mid foot also?
Just tried face pulls for the first time, I can already tell this'll help with my clicking shoulders when doing other normal shoulder workouts, and lifting in general.
Jake banded up & overs daily = heaven
get a diy cable machine on amazon or sum for your home gym. best decision i ever made
Hey alex, neck curls, or neck extensions to lift my head backwards and up? To be taller for posture? Going to be doing posture specialty program, rows, deadlift, ohp, abs, neck.
Not saying this stuff doesn't work but I had weak and painful shoulders, and to some extent I still do, but the only thing that really helped was the big stuff. Actual pressing with barbells and kettlebells, RDL'S, swings etc....all the Y raises and other stuff never did much.
As a novice following your novice program I’ve noticed my main lifts increasing while my accessories stall sometimes even goes backwards. I think my accessories stall because my body gets tired from the main lifts. Does this mean I need to eat more? Why does this phenomenon happen or is this normal?
What would be a realistic set/rep scheme to do at home with banded face pulls? Would 4 sets of 15-20 daily be ok?
what about the dumbbell face-pulls?
Hey Alex....I know u said many weighted calisthenics athletes are natural...but do u think 100kg pull ups can be achieved naturally?
Lol since i only use bands, my front and back delts are so over grown compared to the sides. Doing face pulls or just shoulder presses is easy with the band, dunno how with side delts
Stand on the bottom of the loop, hold the top with your hands by your side, and Lateral raise it to the sides.
Or if you want more like a machine Lateral raise, put the top of the band around your shoulders, stand on the other end, and with your arms bent, Lateral raise like your on the machine raise.
How do you attach a rope to the band?
Hey Alex, I'm 16 and 2 years into my lifting journey. I recently started doing a 5 day/week "Full body" routine (Max 20 Sets in order to train 5 days). I'm treating the OHP, Squat, Deadlift, Pull-Up, and Dip as my primary lifts. I feel fully recovered but am curious if training for 5 different lifts will limit potential strength gains in all of them. Should I reduce the number of lifts I prioritize?
How heavy should this exercise be. Like 5kg? Dont feel like im doing it right, causing shoulder grief