Pullovers DO NOT Train Lats? (Uh Oh)
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In the video (3:28), I said cable pullovers may bias the middle to lower lat regions. Some of you may be questioning this, since when dissecting the leverages the upper, middle, and lower regions have for shoulder extension at in the full guide on lat development, we saw a 2008 Australian paper (by Ackland et al.) found the upper region has more leverage than the middle and lower regions during the angles that are hardest in cable pullovers.
However, there is a problem with this analysis. That is, it is very likely the magnitudes of the middle and lower lat regions are highly underestimated in this Ackland paper. For example, this study (pubmed.ncbi.nlm.nih.gov/9356931/) likely examined the middle lat leverages throughout shoulder extension, and the magnitudes were much greater than that presented in the Ackland study.
It's not clear what went wrong in the Ackland study for this to happen.
Nonetheless, I think that during shoulder extension, the upper region only really possesses greater leverage than the middle and lower regions at the lowest shoulder elevation angles (when the arms are near the side), which is the most challenging position in close grip vertical and horizontal pulls.
However, as you get above this, the middle and lower regions have greater leverage, and think it's likely that at the angles where peak forces occur in cable pullovers, the middle and lower regions possess more leverage.
Indeed, there is an open sim model graph, created by N1 education, I came across that supports these ideas: / cqhlgcbofau (the MODEL is seen in the 6th image there). - กีฬา
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In the video (3:28), I said cable pullovers may bias the middle to lower lat regions. Some of you may be questioning this, since when dissecting the leverages the upper, middle, and lower regions have for shoulder extension at in the full guide on lat development, we saw a 2008 Australian paper (by Ackland et al.) found the upper region has more leverage than the middle and lower regions during the angles that are hardest in cable pullovers.
However, there is a problem with this analysis. That is, it is very likely the magnitudes of the middle and lower lat regions are highly underestimated in this Ackland paper. For example, this study (pubmed.ncbi.nlm.nih.gov/9356931/) likely examined the middle lat leverages throughout shoulder extension, and the magnitudes were much greater than that presented in the Ackland study.
It's not clear what went wrong in the Ackland study for this to happen.
Nonetheless, I think that during shoulder extension, the upper region only really possesses greater leverage than the middle and lower regions at the lowest shoulder elevation angles (when the arms are near the side), which is the most challenging position in close grip vertical and horizontal pulls.
However, as you get above this, the middle and lower regions have greater leverage, and think it's likely that at the angles where peak forces occur in cable pullovers, the middle and lower regions possess more leverage.
Indeed, there is an open sim model graph, created by N1 education, I came across that supports these ideas: instagram.com/p/CqHLGcBOFau/ (the MODEL is seen in the 6th image there).
This has to be the best take on pullovers I’ve heard online. Well done 🙌🏼
I agree with this random person
Oh wow, this was seriously unexpected! Thank you so much Jeff, it means a lot coming from you! 😊
I would also like to thank you for your videos, the production of them is nothing short of incredible. I've been a follower for a long time (well before I started this channel). Heck, my channel might not even exist if it wasn't for you demonstrating that evidence-based content could garner some interest! I appreciate you🙏
Aye whaddup it's The Nipples 👌👌💯
lmfao@@hijo1998
@@HouseofHypertrophy no simping
and the best science-based hypertrophy channel award this year goes to...
Thank you dude, I appreciate your support
For example emg activation tends to say that peacher curls emits low levels of neuromuscular eschitaiton. However they have shown to grow the arms more than inclince curls and that may be because exercises that are the most challenged at the lengthened position emits lower levels of emg activation. And on top of that, the concentration curls have shown to emit the highest levels of neuromuscular exschitaition in the biceps. Probabily because the exercise is the hardest and contracts the most at the shortened position.
Yep, one critical limitation of EMG is they tend to bias higher recordings at shorter lengths :)
One thing to add though, I know there's another study in the works on preacher vs incline curls, so stay tuned :)
@@HouseofHypertrophyNice 👍🏼
I analyse these studies to do my Rapid Functional Pulse drills. Having great results with this so far
I love these as a final Lat exercise.
I use these to take my lats into a fully stretched position.
I find this helps with my mobility as well as providing loading in that deep stretch position.
I add a band to the movement to increase the resistance at the top of the movement as this is where we’re much stronger.
The benefits for me have been:
- better mobility
- an awesome lat pump
- better (perceived) mind muscle connection with my lats
That's why you use a cable. Golden era guys used dumbbell pullovers for chest.
Meh i dont think looking at golden era constantly will get you far. just look forward and figure things out
@@jazzwazzo9659the science is coming full circle confirming a lot of the things the silver and golden era guys did.
@@IVEdge Golden era philosophy definitely benefited steriod usage
They did it for rib cage expansion not chest.
If you point your elbows towards the ceiling, slight arm bend, start above your forehead (100⁰ shoulder extension) and super slow eccentric to about 160⁰-170⁰ and back up, you will feel your lats stretch crazy, not a huge ROM but below 100⁰ no tension on lats, and beyond 170⁰ is low pec & long head.
Do em both
I use it to stretch out my shit. Im convinced it is keeping my shoulders healthy. Its the only exercise that I program (except highbar occasionally) where I dont focus on strength and hypertrophy. I do it because it feels so good and im convinced it helps keep me healthy so I can pound other lifts. I'm willing to bet that anyone who tries, especially those with shoulder issues specific to bench moviements, will say it "feels" great.
*When I change up lowbar to highbar squats, I will make less gains in strength and hypertrophy. I've given it ample time, but I can only say that this is true for myself. I program it when my body is rediculously tight, and my knees are all banged up from gym and life. My goal for the end of programming it is to feel like a well oiled human so i can go hard with my low bar.
I believe that lifting is knowing yourself, or more specifically it is enjoying the knowledge of posessing a strong, muscular and dynamic body and likewise knowing and enjoying the necessary training one must do that comes with it. Im confident in saying that my definition is way more encompassing than accepted standards. Lifting is as much about enjoyment as is everything else all of us strange bipedal animals with complex language get up to. Our bodies are feeble and dependant on our mothers adequate nurture for much longer than any other animal. It is fundamentally having a body, but it can also be a jubilant experience.
I love how well this channel explains everything
One thing I appreciate about this channel is it's doesn't deal in absolutes as other science based channels, they kind of become slaves to data without addressing nuances.
I always liked DB pullovers to stretch out my rib cage and abs. 🤷🏻
1:00 Hehe, already was doing pullovers when lying on the back for chest: from 180° to 90°, just like it's shown on 0:48.
And then doing them for lats with only low elevation angles: I just tilt my body 70% relatively to the ground: as if I was lying on the bench on my belly but not quite and then do the low elevation angle pullovers: from 90° to -10°.
Think about them as "flipped pullovers" from 0:48: you just flip on your belly and do the motion that you didn't do when laying on the back: you do the other 90° of the motion: you bring your hands to your body.
I don't have a cable pulley, but I do dumbbell pull overs on a declined bench for a greater range of motion, I guess that was a good call.
0:30 this is because EMG struggles to pick up on muscle activation, when the muscle is in a stretched position peak contraction always stimulates the most "activation" for EMG thats why people say it's not a useful tool. its not that your lats are less activated its that they are more and more stretched, im sure if you did the exercise with with a dumbell you will feel your lat activate way more on the lengthened phase than the contraction.
I found that doing pullovers with a kettlebell keeping elbows at 90 degree angle to simulate machine pullovers works great!
Question: if i remember correctly, last year you made a long video combining the results of the studies you went through the whole year. will you do another one for this year too?
Dumbbell pullover = most underrated tricep exercise
Blows up my long head like no other exercise, not even skullcrushers for some reason
It's the GOAT
@@jetnowh1tehave you tried Overhead tricep extensions using a dumbbell. You can use the ridge of your palm to clasp the weight and get a better engagement in the tricep while getting the optimal stretch from the tricep. Easier to isolate. Alternatively you can hold the weight from the side of one end, palm up. I ditched the db pullover for this Long long ago. I went from doing 4x12 at 110lbs to 125lbs for 4x12 two weeks.
Dumbbell pullover = best lat exercise
If you use your arms you are doing a different exercise.
I thought that pullovers were for the serratus and ribcage expansion 🤔
It's a myth which doesn't make physiology sense
Great vid. Decline db pullovers hit lats almost as well as a pullover machine. (For me)
I like to preexaust the lats at shorter lengths to take out the pecs and finish with longer lengths because then the lats will reach failure much earlier than the pecs, and ofc once the muscle reaches failure, longer lengths are favorable
Pullovers can be activated by different muscles.. Lats or pectoral and front shoulders. With lower weight I can isolate the lats, when I crank up the weight, it switches to my chest, triceps and shoulders. Arnold promoted the pullover for chest work
There are many variations in technique. Small curve at the elbow with abs in contraction (easier when hips are flexed and knees crossed on a flatbench) give a great lat / serratus pump.
We always did them on chest days, for the purpose of shaping the rib cage into a barrel shape.
I was always told these were an upperbody squat. Love it
I can tell you for sure that there are a few rules on doing pullvers: 1 do not train excessive weight because moving the weight will simply recruit the muscles needed adding pecs and triceps to the game. 2 Pullovers can be used as "fly" and as lat training depending on what you want to use. 3 most movements will recruit an excess of ancillary muscles if you do not learn to use the targeted muscles, see why bench sometimes does not train pecs.
90% of the movement "problems" is that the people using them are not self regulating the muscle recruitment because no one trained them in doing so.
💯! "self regulating the muscle recruitment" is such an important skill, it must be practiced & learned
@@Major.Tom.1973 and I get that it is hard but also no one teaches people how to do it.
Pullovers are the reason Arthur Jones invented the Nautilus machines back in the day
Arthur Jones is a fraud
I feel this only matters if you do detailed splitting of the upper body. To me pullovers are a torso exercise, perfect for a full body, torso-limbs or upper-lower split.
You can also do pull overs with your body weight, this can save your bum if you find yourself needing to train without something that can serve as pull up bar or you otherwise hang from.
Ma boi surpassed 200k, congrats.
In a chest and back workout, dumbbell pullover it's a must.
Just what I wanted to find after by shoulder started to protest the pullovers!
This is interessting and all but i would very much like to know if the ribcage expansion effect from db pullovers is actually true.
what do i get in a dumbbell pullover position and then have a band anchored behind me in something and i the other part of the band in the middle of the dumbbell and i feel the lats working when i get the arms back from stretch position
An alternative to the DB pullover that’s effective is the cable pullover on an incline bench. I gravitated towards it after not feeling my lats on the regular cable pullover or DB pullover.
This also changes the resistance curve, making it most challenging at 120 degrees of shoulder elevation, making it highly lat biased.
If you build up your range of motion on dumbbell pullovers to where you can tap the floor with the dumbbell on each rep or come within an inch of tapping the floor each rep you absolutely will feel your lats the next day
@@iangraham-white5717 if you run 50 miles, your legs will be sore too.
Moot point. Soreness =/= growth.
@@TypicallyUniqueOfficial My lats exploded when I started doing full ROM pullovers but you were complaining that you couldn't feel pullovers
@@TypicallyUniqueOfficial I have been doing dumbbell pullovers for 3 months now, still get soreness in my lats the morning after every time I do them
@@iangraham-white5717 I have a bigger back than you. I see your back in your profile picture. Another moot point, using your physique cred as an example for why something is effective is lame.
Great video as always. It is really helpful that we know the muscles have internal leverages and the resistance profile of the exercise to help pick so called "better" exercises for a task. I feel like people just blindly have an emotional attachment to the DB pullover just because some elite genetic freak did that exercise along with other 10 lat exercises and they just can't accept that there are better choices out there.
You are completely ignoring all the other benefits that DB pullovers have...
@@cristian9365 this is hypertrophy channel, I am talking about hypertrophy and an exercise benefiting it, I believe I am not ignoring anything that is relevant to this.
Dumbbells only, aint got much of a choice
They do though..
And if you use them for mobility like many do, the stretch a cable pullover provides can’t even be compared to the dumbbell pullover, because it’s a joke.
IF I MAY: know that your looking at muscle activation. EMG recording and stretching of the skin ruins the connection between the two. The stretching of the skin pulls the recorder off the muscle and onto parts of the stretched skin!
Is true that DB pullover expand the ribcage?
How would to recommend preforming the exercise for specifically chest versus specifically lats? Is wider better for chest and narrow lats? Should you be on the bench top to bottom to limit spinal extension to train lats more?
Wider is better for lats
@@fusiontoa18 I tried it out. It's simply amazing. The problem is no one seems to understand how to do it, let alone basis biomechanics. When you do wide, there's more adduction in line with the lower chest. You have to go very narrow to disadvantage the chest and train extension, not adduction. In the past, we thought high shoulder elevation is bad for lats, but that has only half right. When you go wide, the lower and middle chest fibers redirect and have direct pulling strength, but going narrow gets the alignment so poor for the chest that the lats and long head have to work. The go wider dogma is everywhere, yet it makes literally no biomechanical sense. The reason why wide pull ups are great for lats is because peak resistance is in a more shortened to mid range, where the lats have lots of leverage and chest stops doing the majority of the work.
@@seban-jackedweeb5513 you think we should go narrow for more lat activation? I said wider because thats what ive seen from other videos in the past.
Sir, can u tell in which video you have discussed about How much much thickness growth is expected?
I think u discussed 0.20% per day or week...... I am not getting that video..... Searched a lot
Probably this one: th-cam.com/video/rzNAC1xeZPE/w-d-xo.html = however, remember this is just based on the average levels seen in the literature at the time the paper was published
@@HouseofHypertrophy thanks a lot sir
What about doing them on a decline bench?
Dumbbell Pullovers are for the serratus and rib intercostals.
I always thought pullovers was a pec and serrated anterior workout. Last are 4th on the list with your triceps being worked as well
As someone who has used lat pullovers for years… if you are feeling a lot of tricep work, then you need to lower the weight, keep the arms locked, keep your elbows tucked (as much as possible), go slower on the last 1/2 of the eccentric, and let it stretch even further, and try not to pull past the point of full Lat contraction (past 90 degrees usually on a flat bench, but more on a decline).
@@TheCJRhodes thank you i usually extend my arms to far i think but I will try out how you described✊🏽👏🏽✊🏽👏🏽
From my experience, cable machines are the most challenging but with one caveat. I use one hand instead of two. This allows me to pull my hand way behind my line of torso with a bigger range of motion. It burns so good!
If your hand is going behind your torso, you’re losing all tension on your lats and not hitting them properly at all
@@hellotherekenobi2156 if lats lose the tension in that situation, then what muscle group takes it?
@@TeutonicEmperor1198 Rear delts, traps and rhomboids
@@hellotherekenobi2156 personaly I feel my lats burning like fire when I do this exercise. Afterall, most lat exercises end behind the torso
@@TeutonicEmperor1198 No they don’t. That’s anatomically impossible. The act of moving the hand behind the body means the humerus must move well behind the body, which will engage the traps, rhomboids, teres muscles and rear delts. The traps are directly antagonistic to the lats. In order to maintain tension on, and fully shorten the lats, you *MUST* not let your hand travel behind your body.
There is *some* room for the elbow/humerus to travel behind the torso to fully shorten the Lat, but not much. If you’re going far enough for your hand to be back there, then you’re involving other muscles and disengaging the Lat, taking your arm past the lat’s range of motion
You might be mistaking your lats for another muscle if you don’t have great mind-to-muscle connection. Most likely your teres muscles which are located above the lats. The lats are much larger than most people think and attach all the way down to your hips.
The back is notoriously hard for novices and even intermediates to connect with in an intricate and precise manner, as you can’t directly see it
I think science can pull us into the right direction and everyone must try and experiment what is best for them. I have always done dumbell pullovers at the end of my back workouts to stretch the lats. My back is my most developed part of my body.
There has to some anatomy difference or something. If I focus enough on only using my lats on pullovers i can have my chest soft while contracting. And also had a while where this was my only lat exercise due to elbow issues, and my back was sore as hell, specifically my outer lats
Pullover Machines are a Godsend
True. That fixes the entire issue of having absolutely no tension at the top with a dumbbell pullover.
@@IVEdge Creates problems like shorter range of motion or no tension at the bottom though
Isn't this a general fact? Almost all skeletal muscles have worse leverage in the stretched position (because they evolved to have the best leverage in a neutral position, ie the position they are in most often), yet the stretched position is the most hypertrophic.
Interestingly, not quite. For example, the quads tend to have similar leverage throughout a range of knee flexion angles. The biceps tend to have better leverage near the stretched position :)
@@HouseofHypertrophy I had no idea that was true, I always thought the biceps had bad leverage when stretched, because they feel so weak in that position. Thanks for the correction!
i do pullovers with the ab wheel on the floor for lats
It's cool Glover Texeira is also in the fitness research business. Dude has many facets.
😂😂😂
Re-worded *My experience with DB Pullover*
Tension/Burn in lats more than pulldowns.
Massive lat pump after just 1 set.
After Im done, I feel like Im flying.
When I added them to my lat training, keeping total volume the same, my low lats blew up, my lat flare now goes below my waist.
As noted in the video, the view free weight pullovers are no lats is probably not correct :)
Cable pullover don't offer me a good stretch and the contraction sucks, and once you get strong it becomes unstable.
I think people who shit on the DB pullover don't know how to do it for lats, including people that get tested, the DB pullover is a lift you have to spend sometime with to start feeling it, took me 1.5 months, at first I only felt long head and got pec pumps.
@@HouseofHypertrophythank you for the glute reference, I always use that in my arguments lol
I start lifting off ground before I can do a complete ROM doing cable pullovers. Too strong for this exercise lol@@The_Legend715
@@HouseofHypertrophy F*ck your emg data
I didn't feel my lats working very much with the free-weight & cable versions of the exercise, I preferred the pullover machine but my gym no longer has one.
A pullover machine is also better if you've got an arm problem such as tennis/golf elbow or a radial/median/ulnar nerve problem.
Really? dumbbell pullovers going all the way to floor consistently give me lat soreness... Maybe you are confusing sensation with effectiveness
They work well for my lats
I've never rated db pullovers as an effective lat excercise, Ive always had really strong mind to muscle connection with my lats and the point in a db pullover where you feel it is so minimal I've always classed it as a 'fluff' exercise as so many better exercises for the effort involved. I do rate it for chest however (but again there are better exercises) I think their one big benefit is the intercoastal muscles
I feel it crazy. Flare your lats especially on the eccentric.
Honest survey...how many of you fellow trainee's have gym regulars performing the Dumbell pullover?....Or even better, the Dumbell Pullover supersetted with Breathing Squats?....I almost NEVER see that done anymore.
Back in the day, guys Rib Boxes were developed to the point where they could balance a glass of water or a Beer Can on top of their Chests!!!...You can STILL find Black and White photo's of lifters from that era with amazing Rib Cage expansion.
Is it a Lat exercise?....It sure did something to those 1940's.1950's and 1960's rib boxes.
I don't care for dumbbell pullovers for lats, it's just a weird movement to me. However standing cable pullovers for lats I really like, especially if you don't half-ass them and do a slow negative all the way up where you stretch the lats.
But what’s the problem I do these for my chest and ribs
Thank you for another outstanding video! I hope someone can explain this to me: why does anyone do pullovers when you can just do a weighted pull-up (for those seeking maximum hypertrophy)? I can understand if you are too weak to do a weighted pull-up but otherwise, doesn't a pullup allow you to put the lats under a far heavier stretched load than a single dumbbell or cable? It is also certainly safer than a very heavy dumbbell overhead. Thank you.
wouldn’t a cable lat pull-down stretch just as well at the top, if one doesn’t allow the stack to bottom out?
i've never felt my lats with DB pull overs. I've seen this movement labeled as an upper chest exercise.
I now do resistance band body slams, keep my arms close to my body as I stand (creates a isometric-ish stress as I straighten back up). Great finisher after a deadlifting/row back day. Doing it today, actually!
*flex hugs*
love the content!
Then you weren't going heavy enough
So , cable pullovers before dumbell pullovers to pre exhaust the lats.
it quite literally might be a long range partial
Let's be honest. Straight arm lat pulldowns are on a whole different level than dumbell pullovers. The only reason to do pullovers is to expand your chest and ribs. It helps when posing and doing a vacuum, but isn't really functional for Hypertrophy. Lat pulldowns are an extremely useful exercise to target lower lats. Which most people are lacking.
They work well for me.
Also DB pullovers are best of massive thoracic stretch.
So is it better for chest or Lats?
@@mannyblackstar I dont know if this is the right way to approach this. Deadlift is better for hamstrings than for traps for example yet still builds traps. But I'd imagine DB pullovers work lats more than chest.
Makes me think about pull ups, the shoulder angle is high 🤔
Lats is 1 of my genetic muscles. I do all 3 of these plus a reverse grip barrel row. If you can get the mind connection, they all work.
Nautilus pullover machines work great for lats.
Free weight pullovers will always be in my back workout
“This sign can’t stop me because I can’t read”
I think that's perfectly fine :)
@@CjusticehWhat are you implying? Pullovers are a great exercise regardless of muscles worked. They help build overhead mobility, and expanding the ribcage.
@@productofmymind4860 I’m implying he’s partially biased to do a bad exercise because he fears change
@@Cjusticeh Why would the exercise be so beloved by many many people for so long if it was bad? It's almost like the exercise has benefits, who'd have thought?
I Have No Science to Back it up but only myself to show that during Covid Lockdown when gyms were closed I only had some bands at home so I did Tons of Lying Band Pullovers (Not Standing like cable but lying down like id do free weight) and I felt so much muscle-mind connection and pump in my lats and after couple of months my lats grew like never before even compared to when i was lifting at the gym. Something tells me that at least for me lying band pullovers are the best lat isolation movement! So i hope there will be study regarding banded version as well!
Where do you attach the band to do these?
@@ericswidler8743 I looped it around some heavy duty sofa lol any hard and heavy surface with legs or pole would be fine
So do a decline pullover if you’re going to use a dumbbell. Got it
Hey HouseofHypertrophy, can you do a video on the use of cannabis and strength training? I was curious to know if it has any benefits during a workout / post workout recovery and anything along those lines. Cheers and keep up the great work!
Free weight pullovers have another advantage. They're great for shoulders
Why not a collab with Jeff Nippard?
Laying dumbell pullover gives my upper lats a huge pump. Definitely works for me. Its one of the few movements where after im done, my upper back is so pumped my arms are flared out like im flexing my lats.
I haven't tried lying across the bench yet, my lats get so consistently sore from full range of motion dumbbell pullovers lying on the bench (I literally gently tap the floor each rep and when I fail I just let go of the dumbbell)... Lying across the bench looks roidy, there is this youtuber called Bald Omni-Man who touches the floor each rep with an EZ-Bar lying across the bench and he only does half reps in the lengthened position
@@iangraham-white5717 yeah i lay across the bench, i use a kettlebell and let it hang anf stretch till it touches the floor behind me. Stretches the lats big time. I definitely do feel abit of chest involvement, but for me its primarily a lat and especially upper lats exercise.
@@DoomiePookie I see you are a Jon Meadows enjoyer
no one else uses the pullover machine in the gym when im training … please don’t do this to me😂… let them continue doing their cable straight arm pulldowns
🥚 cellent!
Wait..who thought they were lats? I thought it was chest with a lat stretch
Quite a lot of people, and as noted, it probably does provide a solid lat stimulus
They shouldn't be chest at all, as they don't adduct the arms but instead perform a retroversion of the upper arm.
The lower regions are involved in extending the shoulder when the shoulders are flexed to higher angles :)
i think most people think the opposite, its primarily lats and some chest, if this isn't lats than what do pull ups work in stretched position?
about 60-70% of this motion is useless due to the gravity ;) this is a dumbell! Primary school year 4....
Just do seated cable pullovers
Single arm pulldowns for lats>
None of these exercises are great for me in working the lat. Still like pulldowns best.
TrUsT tHe SciEncE!
as a paul carter and tnf follower, this is kinda triggering
Next you know you know, you're going to have 1 million subs with this HQ content.
02:34 🇩🇪
Lengthened partials! In theory, DB Pullover > Machine > Cable > Bands because it has the most tension at the longest muscle length. Most growth happens at long muscle lengths. Full ROM isn't needed and spending time and a lot of effort at short muscle lengths isn't very conducive to growth. However, safety of the movement and progression would probably be better with machines & cables.
dumbell pullover trains triceps and chest for the most part, teres major too, i never felt that exercise on my lats
So... Pull ups too boring now?
Я тебе люблю братан
NH is not going to like this
NH ain't gonna like this one
Always seemed like an useless overhyped exercise. The only reason people have so much sentiment towards it, is because we have all kind of old video footage of Old School BBs doing them. It's not Pullovers that made them grow, but a cocktail of chemicals aka steroids. So stick to your Pullups and Rows for Back, things that actually make sense and work.
Pullovers have been working for me quite well
Yeah…tell that to Dorian Yates that pullovers are not effective. One of the greatest back in bodybuilding history.
This channel gives me the vibe of agendas being pushed…just because it goes against proof that already been establish and tells me to think otherwise.
It’s a overrated movement end of story!
Never been a pullover guy. Never have been able to get a great connection with them. I know big guys that swear by them but i think they are an aquired taste. So many anatomy variables from person to person, what works great for some doesnt for others and vice versa. Longer arms, shorter torso, femur to calf lengths..... all of them should be taken into consideration in your own program. I am also not sold on the emg idea. There could be a variety of signal strength that isnt detectable by an emg, some of the findings they give can be trumped with real results. Very interesting for sure, but i think tension and pulse strength would be parallel, if you have a great mind/muscle connection with an exercise you could probably get greater emg readings in parts of the range of motion then someone who doesnt connect with the exercise. Similar to how powerlifters travel quickly through the motion without isolating any particular muscle, a bodybuilder can use the same exercise with less weight and make fires start inside which muscle they focus on. I have personally mentally been inside my hamstrings during very light squats and didnt feel much quad activation but total hamstring annihilation. Basically, the emg you need is between your ears
Attaching a band works too
EMG machines are garbage
why they show which part of the muscle gets tension
They certainly have limitations, something I've talked about many times in numerous videos. There are cases where it does not relate whatsoever to hypertrophy, but there are other cases where it does. There is a lot of nuance, and some EMG papers are better designed than others. In this case, the EMG data probably truly reflects electrical activity (and it makes sense from a leverage standpoint), but as explained in the video, electrical activity is not the only thing that matters. Stretch does too (EMG doesn't take this into account).