I thought I was the only one doing that, lol. I like both a lot, but I think Eric has the edge in the entertainment factor. He's in a class of his own. 🥰
Quick summary: 1. T bar chest supported row/incline DB row 3 to 5 sets with 5 to 10 reps 3 RIR, 2 RIR, 1 RIR, 0 RIR, 0 RIR Rest 2-3’ (Mechanical tension) 2. Underhand pulldown 3 to 5 sets with 10 to 20 reps From 2RIR to 0RIR Rest 2-3’ (Metabolic stress) 3A. Dumbbell pullover (Lat focus) 3 to 5 sets First set 20 to 30 reps From 1RIR to 0RIR Rest 2’ (Metabolic stress) 3B. Low row (upper back focus) 3 to 5 sets with 10 to 15 reps 1 RIR to 0RIR Rest 2’ (Metabolic stress) 4. Seated DB shrug (drop set) 1 activation set with 10 to 15 reps followed by 4 20% low drop sets. The subsequent sets has 5 to 8 reps, it depends on how many reps have you got in the tank. From 1 RIR to failure. Followed by 2 biceps exercises and 1 rear del for full pull session.
seems needlessly complicated. let's just hammer out hard sets of pull ups, rows, and pull downs :) Any row'll do. Any Pull down works. Any pull-up variant, any grips. Warmup well, 10ish nice sets (3-4 each movement) and done. you r back will grow period
Not really, hes extremely dogmatic and thinks science is the end all be all, he doesnt value personal experience at all. He recently made a short claiming leg extensions are bad for quads. So yea hes just using science as a gimmick, not to mention his ego is massive.
I value someone who looks at everything objectively in the community and he made a short about leg extensions saying they are not the most optimal for quad growth, not that they are bad, you can still build muscle with them.
Awesome video as usual. What I would really appreciate is a scientific take on prehab exercises like the face pull, external rotation, etc: do we really need them, if so which ones etc.
Amazing how much information you have compressed into only 15min and your detailed approach can be used to logically set up any sort of training session with regards to your checklist. I’ve found that weighted pull-ups and seal rows (or chest supported dumbbell rows) is my bread and butter for my main back lifts where other exercises have their own cycles depending on my priority.
I agree with most of your advice here except for.... (1) When you say to do the compound exercises first do you mean do the toughest exercises first? For example, (when not injured) I start with pull-ups as they take the most out of me. (2) I think the trap bar is much better for shrugs than dumbbells.
Great video. I would have included an exercise focusing on adduction for my second lat exercise, or recommended an adduction exercise in one of the sessions if doing more than one back session in a week. For instance, in a session with two lat exercises, instead of adding the pullover, which is a pure extension movement, to the reverse grip pulldown (also a shoulder extension exercise), I would have included a pronate grip pull down (preferably shoulder-width or greater) or maybe a pull-in from the side. As you noted in your video on back exercises, the lats also have an adduction function. But that's just a quibble. The video is super helpful.
Any chance you could do a video on arm specialization using the new info on effective weekly sets, adding in how to train the rest of the body during the specialization phase to maintain size.
When your app comes out what if they can't afford it? Should I just stick to your 12 programs. Because it's a lifetime program? I have been training for 4 years now and have been built with science but I can't afford his new 2.0 program so it's been 5 days a week for a very long time and it has gotten stale and then I found you and your 12 free programs. And I'm liking the 3day muscle and strength. I work a 9 to 5 and have kids.
Thank you for the video especially the decision making principles. For a person short on time, would myo reps with the number of total myo reps matching the first working set (say about 1-2 RIR) be a sufficiently stimulating option?
I like the idea of doing pullovers last. Volume load drops with each set, but for pullovers the reduced hypertrophy stimulus might be mitigated due to higher intensity (of lats relative to chest which might otherwise be the limiting factor for pullovers).
Can you do a video about how to count total muscular sets? Ie how much you could count triceps and anterior deltoid in a barbell bench press? There's very limited info about this online
An easy guide to know how effective your triceps is being trained is how good to stretch it per exercise...let's say bench press works the triceps Abit but it won't stretch it enough to cause good growth, so I wouldn't count it as a tricep set but chest only
@@karlitofitness48 that makes sense but think about pre fatigue ie hitting your chest on a few exercises then doing an accessory tricep exercise. You're triceps should be totally cooked at that point. Soooo that leads me to believe that you can count triceps as a fractional set during bench press.
@@karlitofitness48 I agree. Compounds are just that, they work many muscles. Doing triceps after you finish your bench sets is a good combo because your triceps are nicely warmed up. If you do a very close grip bench, which really emphasizes the tri's, that could be considered a tricep movement IMO, and can be part of an arm day if your split includes one.
@@adrianamorphousdefinitely agree with this, though without any evidence. I usually count half the sets with a secondary muscle I.e. 4 sets of chest, I count 2 for triceps. It helps achieve a 'total sets' goal for some muscles
This is very close to my pull day: 4 sets of pull downs, 4 sets of rows, 4 sets of pullovers, a superset of cable lateral raises and cable curls, then superset of cable back fly and cable curls, with variations for each exercise
Did the dumbell pullovers for the first time recently and it was interesting to feel my triceps get a little sore as well. I guess it was hitting the long head a bit.
Was wondering, what are your thoughts on changing grip on Rows and Lat Pulldowns set to set (i.e. starting wide grip, moving more narrow, then even more narrow or changing from supinated to pronated to neutral)? Would that be worth doing, or is it better to stick with one grip?
Milo. Can you do a video on lengthened partials at some stage? Also. Who would you recommend we listen to on that topic? Are there any research papers on lengthened partials? Would you personally recommend them?
For some people isometrics are enough to grow their traps (dls or even better snatch grip dls). All I do for traps is dls and rows and they're my best body part (pfp isn't representative as it's 10y old and untrained). Is there research on isometrics for hypertrophy and specific muscle groups that respond well to isometrics? I would guess traps and spinal erectors are very susceptible to isometrics.
Question.... If the "closer you get to failure" becomes more effective. And the 1st set of a given exercise is the "most effective". Then what's the point of staying further away from failure at the start, and working closer to failure as the session progresses?.... surely use the most effective "Closer you get to failure" set in the "most effective" 1st set of an exercise.
@@WolfCoaching that would depend on how many sets you train beyond the "most effective" 1st set of an exercise. For example.. I trained back this morning, on each exercise after a 20rep light warmup set then a 10rep medium warm up set, I hit heavy to failure set, at least 10 reps with strict form. And then I do another with either the same load or slight reduction - depending on how the 1st set to failure felt throughout. Usually a very slight reduction is required, but if not, then i know that the load should be increased at next session. I then move on to 2nd exercise and repeat same system throughout each exercise. But here's the trick.... I rotate the order of the exercises at each successive training session. So this week, on chest for example, pec Dec became the 1st exercise, and the chest press became last. I was able to increase pec Dec load for same amount of reps per set to failure. And when I got to cheat press, I was able to use same load as previous week, but failure was a couple reps earlier. What I find is that as the chest rotates next week, the reps will increase, and then by the time it's the 1st exercise of session again (4 chest exercises so 4 week rotation) I can increase load and hit the same reps and sets to failure that I did with the previous load 4 weeks earlier. So even though I am training each exercise to failure, a progression of load and reps takes place for each of the exercises for a given muscle throughout each training session.
Hi Dr. Wolf I am looking for unilateral 'Spinal Erectors' lengthened 'bottom position' variations to correct imbalances.. Do you have a link or video for those exercises? Thanks
Every time I try dumbbell pullovers I really feel it in my shoulders. Do you think it would be okay to substitute with lat prayers? I feel like I can get a really good stretch on those!
I had this too with my shoulders. I personally found the positioning of the knees plays a part in how far back your shoulders can go. For example, knees over toes didnt work for me but dead legs did. Maybe this doesn’t do anything for you, maybe it does. Hopefully it helps
@WolfCoaching I've been trying to do dumbbell pullovers for a couple weeks now after seeing your recommendations and when I concentrate on keeping my arms straight I feel a crazy burn and a pretty uncomfortable stretch in my triceps, and sometimes my shoulders kind of "click" (also uncomfortable) in getting my arms to stretch fully behind my head. Is that normal? Any cues? I feel like those two things give before I really feel my lats get close to failure.
Personally, I bend my arms a bit more because it feels more comfortable. It's still an effective exercise even if your arms aren't as straight as Milo's.
Hey, hoping anyone can clear something up for me. When people say go 3 RIR then 1RIR am i meant to be hitting similar numbers in reps per set. For progressive overload purposes of hitting 8 8 8 for 3 sets then next week 9 9 9. if i follow the RIR ill typically be doing like 10 9 7 for the 3 sets should my aim be to 11 10 8 the next week. This has always confused me
i personally like more exercises but less sets because too many sets get too boring and kill my focus. for example this is my pull day 1: 2 sets t bar 2 sets seated lat row 2 sets reverse fly 2 sets sets wide grip lat pulldown 3 sets biceps 1 2 sets pullover 3 sets biceps 2 3 sets shrugs works really well for me. you can push hard because its just a few sets. and you target every back muscle effectively with a variety of exercises. also is more fun for me.
During Ramadan is there any merit to pushing reps even lower than what you shared in the video or reducing sets at all? I'm thinking of taking Gatorade or something with me also to hydrate up.
@@WolfCoaching thanks bro! I’m gonna try my best to at least maintain or if I were to unintentionally cut a little that’s fine I guess. It’s too hard to eat so much
You say high row twice but show low row asterisk on the demonstration. Is that because you meant to say low row or you're just clarifying the video is not a high row?
Dr Wolf, I thought training to failure had a lower sfr than say 2 RIR? Specifically, that training to failure was not necessary unless one is advanced. Why is this wrong? Thank you
and lats which are part of the back and actually if you are getting a tricep workout, it's not a pullover it's a skull crusher. You don't bend at the elbow with a pullover
Depends on your elbow angle, spinal flexion and amount of scapula travel. Elbows tucked, a slight forward lean or even flexed spine and constantly protracted scapulae will be very lats heavy. Flared elbows, arching your thoracic spine and retracting your scapula during the concentric will bias your upper back
2-3+ times a week for back training? I don’t agree with this, and based on what science? Are we talking advanced lifters that train hard? Probably not I don’t believe you can apply the current science and say for certain what the optimal training is.
Dr. Wolf, I’m a recent subscriber and I love the information you provide for us viewers however I have a critique. I think your videos might be a tad more effective if you weren’t crossing your arms the entire time. It’s something that takes me out of every video that I watch because it just isn’t as inviting. From listening I can tell you are an open minded person who values hearing various takes and thinks things through logically rather than closing yourself off to new ideas. This isn’t reflected in your body language which might cause some viewers to subliminally not trust what you have to say. While it may not make sense it’s basic psychology and we all know that human minds don’t make sense. I wanted to share this to help you out so I hope it didn’t come across too nit picky
I thought the joke was that people with phds who call themselves doctors are the fake kind 😂 because... you know. Real doctors are the guys with stethoscopes.
PhD achievable in 7 years MD achievable in 8. Post qualification training: PhD: none required MD: can be up to 10. "Are you a real doctor or a PhD in poetry?" - Plausible sentence "Are you a real Dr or just a medical Dr" - Said nobody ever. Sure bud, you're the real Dr.
There is no “MOST Effective BACK WORKOUT for MUSCLE GROWTH”. Trainees are very different from each other and there are a variety of different factors that determine the effectiveness of a workout. What works for me won't necessarily work for your mother. I think your recommendations are based on a misunderstanding of what science can actually do.
Man first understands concept of “individual differences”, gets excited, and forgets there are still generalisable principles that lead to mean differences in effectiveness between a worse and better training approach 🤯
I flip between videos of Dr. Wolf and Eric Bugenhagen for the optimal balance of science and bro-science.
I fw Eric a lot, actually
I thought I was the only one doing that, lol. I like both a lot, but I think Eric has the edge in the entertainment factor. He's in a class of his own. 🥰
Horse Cock Pack 💪🔥
Horsecockery > Pencilneckery
@@WolfCoaching Eric is doing science based work, just without the studies. I also follow him.
Quick summary:
1. T bar chest supported row/incline DB row
3 to 5 sets with 5 to 10 reps
3 RIR, 2 RIR, 1 RIR, 0 RIR, 0 RIR
Rest 2-3’
(Mechanical tension)
2. Underhand pulldown
3 to 5 sets with 10 to 20 reps
From 2RIR to 0RIR
Rest 2-3’
(Metabolic stress)
3A. Dumbbell pullover (Lat focus)
3 to 5 sets
First set 20 to 30 reps
From 1RIR to 0RIR
Rest 2’
(Metabolic stress)
3B. Low row (upper back focus)
3 to 5 sets with 10 to 15 reps
1 RIR to 0RIR
Rest 2’
(Metabolic stress)
4. Seated DB shrug (drop set)
1 activation set with 10 to 15 reps followed by 4 20% low drop sets. The subsequent sets has 5 to 8 reps, it depends on how many reps have you got in the tank.
From 1 RIR to failure.
Followed by 2 biceps exercises and 1 rear del for full pull session.
Hero
seems needlessly complicated. let's just hammer out hard sets of pull ups, rows, and pull downs :)
Any row'll do. Any Pull down works. Any pull-up variant, any grips. Warmup well, 10ish nice sets (3-4 each movement) and done. you r back will grow period
Dr. Wolf has some of the best content on TH-cam. These videos are spectacular. I hope your channel blows up.
Not really, hes extremely dogmatic and thinks science is the end all be all, he doesnt value personal experience at all. He recently made a short claiming leg extensions are bad for quads. So yea hes just using science as a gimmick, not to mention his ego is massive.
I value someone who looks at everything objectively in the community and he made a short about leg extensions saying they are not the most optimal for quad growth, not that they are bad, you can still build muscle with them.
@@siriyokui agree with you..
@@denimyadav3826true 👌🏽
Awesome video as usual. What I would really appreciate is a scientific take on prehab exercises like the face pull, external rotation, etc: do we really need them, if so which ones etc.
Amazing how much information you have compressed into only 15min and your detailed approach can be used to logically set up any sort of training session with regards to your checklist.
I’ve found that weighted pull-ups and seal rows (or chest supported dumbbell rows) is my bread and butter for my main back lifts where other exercises have their own cycles depending on my priority.
Thanks for including exercises for us home gym owners.
Nice. For the traps though, a wide grip barbell (or shrugging with cables) aligns better with the muscle fibers. Also, bend a bit forward.
Man your checklist is your diferencial! I think about it every training change.
i'd love to see you doing the same with push workouts and maybe offer some variations for it
Awesome vid topic. Excited to watch.
Please do a video on role of genetics (ease of putting on muscle) and how to modify your training and nutrition accordingly.
Hi Milo, can you please tell us what you think about lengthened partials? 🤔
IT IS A BIT OF A MYSTERY
I think he doesn't like them...
I agree with most of your advice here except for....
(1) When you say to do the compound exercises first do you mean do the toughest exercises first? For example, (when not injured) I start with pull-ups as they take the most out of me.
(2) I think the trap bar is much better for shrugs than dumbbells.
Great video. I would have included an exercise focusing on adduction for my second lat exercise, or recommended an adduction exercise in one of the sessions if doing more than one back session in a week. For instance, in a session with two lat exercises, instead of adding the pullover, which is a pure extension movement, to the reverse grip pulldown (also a shoulder extension exercise), I would have included a pronate grip pull down (preferably shoulder-width or greater) or maybe a pull-in from the side. As you noted in your video on back exercises, the lats also have an adduction function. But that's just a quibble. The video is super helpful.
Any chance you could do a video on arm specialization using the new info on effective weekly sets, adding in how to train the rest of the body during the specialization phase to maintain size.
Effective weekly sets? Where do I read about it?
Coach wolf has a bunch of videos talking about this. So does house of hypertrophy. Great page for studies.
For DB Pullover, any difference between completely lying on a bench vs. only the rear delts, keeping hips lower than the torso?
I feel more of a stretch lying side ways with just upper back on bench. Thats the way Arnold used to do them. Try both, see what one feels better.
Awesome video coach
I recently discovered what i thought is the perfect back workout for me. Im proud to say the exercise choices are identical to what you have here.
When your app comes out what if they can't afford it? Should I just stick to your 12 programs. Because it's a lifetime program? I have been training for 4 years now and have been built with science but I can't afford his new 2.0 program so it's been 5 days a week for a very long time and it has gotten stale and then I found you and your 12 free programs. And I'm liking the 3day muscle and strength. I work a 9 to 5 and have kids.
Thanks again for all the work you put out, i always look forward to watching your videos.
Thank you for the video especially the decision making principles.
For a person short on time, would myo reps with the number of total myo reps matching the first working set (say about 1-2 RIR) be a sufficiently stimulating option?
Thoughts on coach Kassem’s recent critique on some of things you say? Like DB pullovers not being the best for the lats?
That's because they are not😊
How to reconcile fatigue not really being that big of a deal with not going to failure on the first few sets?
Ok. This is the start of a new series, right? Waiting for the other muscles.
I like the idea of doing pullovers last. Volume load drops with each set, but for pullovers the reduced hypertrophy stimulus might be mitigated due to higher intensity (of lats relative to chest which might otherwise be the limiting factor for pullovers).
Can you do a video about how to count total muscular sets? Ie how much you could count triceps and anterior deltoid in a barbell bench press?
There's very limited info about this online
An easy guide to know how effective your triceps is being trained is how good to stretch it per exercise...let's say bench press works the triceps Abit but it won't stretch it enough to cause good growth, so I wouldn't count it as a tricep set but chest only
@@karlitofitness48 that makes sense but think about pre fatigue ie hitting your chest on a few exercises then doing an accessory tricep exercise. You're triceps should be totally cooked at that point. Soooo that leads me to believe that you can count triceps as a fractional set during bench press.
@@karlitofitness48 I agree. Compounds are just that, they work many muscles. Doing triceps after you finish your bench sets is a good combo because your triceps are nicely warmed up. If you do a very close grip bench, which really emphasizes the tri's, that could be considered a tricep movement IMO, and can be part of an arm day if your split includes one.
@@DANA-lx8cv agree with all my friend
@@adrianamorphousdefinitely agree with this, though without any evidence. I usually count half the sets with a secondary muscle I.e. 4 sets of chest, I count 2 for triceps. It helps achieve a 'total sets' goal for some muscles
This is very close to my pull day: 4 sets of pull downs, 4 sets of rows, 4 sets of pullovers, a superset of cable lateral raises and cable curls, then superset of cable back fly and cable curls, with variations for each exercise
Another brilliant video
Where did you get your shirt? I need it! Thanks for great, informative content!
Did the dumbell pullovers for the first time recently and it was interesting to feel my triceps get a little sore as well. I guess it was hitting the long head a bit.
Not surprising at all. Shoulder extension involves A LOT of muscles...pecs, triceps long head, lats.
@@Antonio_Serdar Rhomboids and levator scapulae too.
how much bending of your arm did you do? he does a good example in this video, your elbow isn't supposed to bend otherwise that's a skull crusher
@@BigBADSTUFF69 Bent arm pullovers are a fine variation and don't work the lats less.
@@ProphetFearI think we may be agreeing, Its fine to have a bend but not actively bend the elbow
10:30
How does doing a low row target the upper back more? I thought doing a high row would target the upper back more.
Was wondering, what are your thoughts on changing grip on Rows and Lat Pulldowns set to set (i.e. starting wide grip, moving more narrow, then even more narrow or changing from supinated to pronated to neutral)? Would that be worth doing, or is it better to stick with one grip?
Milo. Can you do a video on lengthened partials at some stage? Also. Who would you recommend we listen to on that topic? Are there any research papers on lengthened partials? Would you personally recommend them?
Or you could do deadlifts followed by weighted pullups. Job done.
A row would be better than deadlifts
@@shararm As long as you have a hinge on your leg day, sure.
For some people isometrics are enough to grow their traps (dls or even better snatch grip dls). All I do for traps is dls and rows and they're my best body part (pfp isn't representative as it's 10y old and untrained). Is there research on isometrics for hypertrophy and specific muscle groups that respond well to isometrics? I would guess traps and spinal erectors are very susceptible to isometrics.
Question....
If the "closer you get to failure" becomes more effective. And the 1st set of a given exercise is the "most effective". Then what's the point of staying further away from failure at the start, and working closer to failure as the session progresses?.... surely use the most effective "Closer you get to failure" set in the "most effective" 1st set of an exercise.
A video coming soon addresses exactly this claim. Going to failure too soon can interfere with the rest of the session!
@@WolfCoaching that would depend on how many sets you train beyond the "most effective" 1st set of an exercise.
For example.. I trained back this morning, on each exercise after a 20rep light warmup set then a 10rep medium warm up set, I hit heavy to failure set, at least 10 reps with strict form. And then I do another with either the same load or slight reduction - depending on how the 1st set to failure felt throughout. Usually a very slight reduction is required, but if not, then i know that the load should be increased at next session.
I then move on to 2nd exercise and repeat same system throughout each exercise.
But here's the trick.... I rotate the order of the exercises at each successive training session. So this week, on chest for example, pec Dec became the 1st exercise, and the chest press became last. I was able to increase pec Dec load for same amount of reps per set to failure. And when I got to cheat press, I was able to use same load as previous week, but failure was a couple reps earlier.
What I find is that as the chest rotates next week, the reps will increase, and then by the time it's the 1st exercise of session again (4 chest exercises so 4 week rotation) I can increase load and hit the same reps and sets to failure that I did with the previous load 4 weeks earlier.
So even though I am training each exercise to failure, a progression of load and reps takes place for each of the exercises for a given muscle throughout each training session.
When counting sets for volume, do you count all sets, just working sets or only sets to failure?
Working sets
Hi Dr. Wolf I am looking for unilateral 'Spinal Erectors' lengthened 'bottom position' variations to correct imbalances.. Do you have a link or video for those exercises? Thanks
I would say try back extensions, rdls, and good mornings
You are my guru :)
Aw man could've used this yesterday
Go back to the gym RIGHT NOW and do this session
@@WolfCoaching Sir yes sir! 🫡
Every time I try dumbbell pullovers I really feel it in my shoulders. Do you think it would be okay to substitute with lat prayers? I feel like I can get a really good stretch on those!
I had this too with my shoulders. I personally found the positioning of the knees plays a part in how far back your shoulders can go. For example, knees over toes didnt work for me but dead legs did.
Maybe this doesn’t do anything for you, maybe it does. Hopefully it helps
@WolfCoaching I've been trying to do dumbbell pullovers for a couple weeks now after seeing your recommendations and when I concentrate on keeping my arms straight I feel a crazy burn and a pretty uncomfortable stretch in my triceps, and sometimes my shoulders kind of "click" (also uncomfortable) in getting my arms to stretch fully behind my head. Is that normal? Any cues? I feel like those two things give before I really feel my lats get close to failure.
Personally, I bend my arms a bit more because it feels more comfortable. It's still an effective exercise even if your arms aren't as straight as Milo's.
Bend your arms a bit man, I bend mine and pullovers give me reliable lat doms
I can never get the tbar row to feel right. I either feel it mostly in the arms or hit my balls with the bar. Barbell rows ftw :)
Hey, hoping anyone can clear something up for me. When people say go 3 RIR then 1RIR am i meant to be hitting similar numbers in reps per set. For progressive overload purposes of hitting 8 8 8 for 3 sets then next week 9 9 9. if i follow the RIR ill typically be doing like 10 9 7 for the 3 sets should my aim be to 11 10 8 the next week. This has always confused me
We get it, you have a PhD.
Can you fix my rotator cuff please Doctor Milo?
i personally like more exercises but less sets because too many sets get too boring and kill my focus.
for example this is my pull day 1:
2 sets t bar
2 sets seated lat row
2 sets reverse fly
2 sets sets wide grip lat pulldown
3 sets biceps 1
2 sets pullover
3 sets biceps 2
3 sets shrugs
works really well for me. you can push hard because its just a few sets. and you target every back muscle effectively with a variety of exercises. also is more fun for me.
I would highly recommend not doing this unless it’s literally the only way you can get yourself to workout, there’s so many things wrong with this.
@@deanradley65 tell me whats wrong then
I definitely need that shirt so I can hold my music PhD over the lame MD’s of the world 😂😂
Does any of these exercises build the spinal erectors?
Whats about shoulder adduction got the lats? And scapular retraction to failure or Close to for lats lower traps ?
During Ramadan is there any merit to pushing reps even lower than what you shared in the video or reducing sets at all?
I'm thinking of taking Gatorade or something with me also to hydrate up.
Reducing sets, probably. Depending on specifics, recovery probably takes a little bit of a hit, mainly due to hydration being worse
@@WolfCoaching thanks bro! I’m gonna try my best to at least maintain or if I were to unintentionally cut a little that’s fine I guess. It’s too hard to eat so much
With chest supported exercises I always have problems breathing which becomes the limiting factor... Anyone else? Advice for that?
You say high row twice but show low row asterisk on the demonstration. Is that because you meant to say low row or you're just clarifying the video is not a high row?
Dr Wolf, I thought training to failure had a lower sfr than say 2 RIR? Specifically, that training to failure was not necessary unless one is advanced. Why is this wrong? Thank you
Eh, it’s not entirely clear. I think most training should be 2-0RIR, with some training in most/every session being taken to failure
I'm all for experimenting with higher volumes, but there's no way i can do 5+ sets/muscle on 3-4 times full body routine.
cool thanks !
lower lat can be emphasized ❓
Dumbbell pullover is more of a long head tricep exercise for me.
Dumbbell pullovers = triceps & chest
and lats which are part of the back and actually if you are getting a tricep workout, it's not a pullover it's a skull crusher. You don't bend at the elbow with a pullover
th-cam.com/video/pC54mxsg8LQ/w-d-xo.html
Rtrd
Can you make a response to Israetel's most recent video about bulking too slowly
8:30 with «back supported t bar row» you mean «chest supported t bar row» I presume?
Will a seated cable row target upper back or mainly lats?
Depends on your elbow angle, spinal flexion and amount of scapula travel. Elbows tucked, a slight forward lean or even flexed spine and constantly protracted scapulae will be very lats heavy. Flared elbows, arching your thoracic spine and retracting your scapula during the concentric will bias your upper back
It's dependant on arm and elbow position relative to the torso
Do you know the best scientific bodybuilding channel?: House of Hipertrophy.
He commented on one of their videos months ago
Good vid
2-3+ times a week for back training? I don’t agree with this, and based on what science? Are we talking advanced lifters that train hard? Probably not
I don’t believe you can apply the current science and say for certain what the optimal training is.
I'm gonna try this, but i miss the lower Back
This optimal science lingo drives me nuts
100th comment for the algo. Another great workout Milo.
Real doctors OWN an IRON
Dr. Wolf, I’m a recent subscriber and I love the information you provide for us viewers however I have a critique. I think your videos might be a tad more effective if you weren’t crossing your arms the entire time. It’s something that takes me out of every video that I watch because it just isn’t as inviting. From listening I can tell you are an open minded person who values hearing various takes and thinks things through logically rather than closing yourself off to new ideas. This isn’t reflected in your body language which might cause some viewers to subliminally not trust what you have to say. While it may not make sense it’s basic psychology and we all know that human minds don’t make sense. I wanted to share this to help you out so I hope it didn’t come across too nit picky
More of that shirt please
I assume pull-ups would be the best substitute for pulldowns for those of us that only have access to barbells and DB’s?
*pulldowns are a substitute to pull ups*
Correct!
great
Where’s the bro in my science bro?
For the algorithm
I thought the joke was that people with phds who call themselves doctors are the fake kind 😂 because... you know. Real doctors are the guys with stethoscopes.
PhD achievable in 7 years
MD achievable in 8.
Post qualification training:
PhD: none required
MD: can be up to 10.
"Are you a real doctor or a PhD in poetry?" - Plausible sentence
"Are you a real Dr or just a medical Dr" - Said nobody ever.
Sure bud, you're the real Dr.
Googling it > mental gymnastics. Enjoy your learning!
my mom says your shirt sucks
I think this is Dr Pak in disguise 👕
Proof?
why yuo back red in thumbnail dude are yuo okey?
What does transverse actually mean?
Glutes next!
✝️💪
I don't understand how hard people find it. Lift the fucking weights, eat the food, get the rest, listen to dorian Yates. Good video though pal.
love ur stuff but PLEASE MAKE A JOKE EVERY ONCE IN A WHILE!!!!
He needs a dash of Dr.Mike. Awesome content though I love how much research he does and is always speaking with scientifically backed info.
Did you not see the last video? He made a amazing edit about Arnold’s famous coming speech
Not everyone is Dr Mike
First
skiny arms xd
I think he literally competed in a bodybuilding competition...So your expectations might be a bit unrealistic.
nice i am not blocked i thought he blocked me xd to be honest wolf coaching is top@@productofmymind4860
A real doctor? You're a chiropractor?!
There is no “MOST Effective BACK WORKOUT for MUSCLE GROWTH”. Trainees are very different from each other and there are a variety of different factors that determine the effectiveness of a workout. What works for me won't necessarily work for your mother. I think your recommendations are based on a misunderstanding of what science can actually do.
Man first understands concept of “individual differences”, gets excited, and forgets there are still generalisable principles that lead to mean differences in effectiveness between a worse and better training approach 🤯
that shirt is ridiculously cringe