This show has cleared up so much for me. I have been lifting 25 years, I try to keep learning to improve and refine my training. This show has helped with that journey tremendously. Respect and God Bless
For the lats the best are hammer strength plate loaded machines. They contract a stretched lat, the movement is on an arc, it feels great, you can squeeze your lat with your elbow behind your torso.
@@DrSwole well just an athletic aesthetic body but those are only bonuses. I do this to improve my health feel and perform better everything else is secondary. I wanna be able to lift and still run a marathon at 60. Thats a blazing goal.🔥
about the rectus femoris, you could also do the most natural leg exercise: sprints. the rectus femoris is 65% fast-twitch, it basically evolved to sprint in sprints the leg needs to extend while the hip and abs are required to flex, last time I sprinted the most sore muscle was rectus femoris, second more sore my calves
@@user-zk4dv2nx8k basically you want to get past the initial neural adaptation and technique practice to get to real progressive overload. And it really takes a couple months to really see a change in your body
Thanks for the video.Waiting for the second part to come soon.If incline press is not good and cables don’t function well, besides bench press what else can be added for the overall development of chest?
Honesty there’s nothing wrong with incline bench press, it’s just not magically better than flat press. I’d recommend having a mix of flat and incline bench movements
@@DrSwole All of them! LOL! I like that Menno is giving us the best exercises for body parts based on biomechanics. There is also a bodybuilder Doug Brignole. His approach to traning and exercise selection is purely based on biomechanics. In the future, maybe you can get Doug to share his opinions.
I suffered from severe low back pain for 20 years, and I started doing the McGill Big 3 exercises, and it cleared up in weeks. The Squat University TH-cam channel does a good job of walking you through how to do it.
@@DrSwole technogym has a great seated back extension with a selectorized stack. Best lower back pump without working the glutes and hams. And spinal flexion feels pretty safe on this machine.
@@dr.nishantsacademy9223 a heavy compound pulling movement. My favorites are weighted chin-ups and single arm dumbbell rows but find out what works for you
Maybe I didn't understand correctly but did he say rows are useless? He didn't give other excercise for this one, just said pull-ups/pull down and lat prayers for back.
@@DrSwole seal rows or inverted rows with trx. I can't set good position for classic rows (I feel more lower back than lats) especially with higher weights so I'm trying to avoid it.
Do you reckon you could make a split video for 3 days. Due to my schedule I can’t do 3xfull Body a week. I have to train 1 full Body, 1 Upper and 1 Lower. Wed: fullbody Sat:Lower Sun:Upper I can’t train on any other days.
Hmm just a question for somthing that do not make sense to me. On the incline press vs flat benshpress. He say, incline do not activate the top of the chest more, only activate the lover parts less. In what way? What are the baseline then? Less than what?
@@DrSwole Yes the uppger pec is week on me. It tapers out way to musch. And it realy do not get better with flat bensh. But I still do not get his point when he say that its not better just not as bad ore what he did say 😃.
I have to disagree width some of the points: 1. EMG activity is not everything (e.g. prefers contracted position vs stretched, stretch is more important for hypertropy), during an incline bench you have more ROM/Stretch than in a normal bench and you lift less weight less weight so the reduced emg makes sense but does not discount the incline bench as an exercise for hypertrophy 2. width rows for lats, you can as he said just row to your body, width some practice you get insane contractions, also during some kind of rows(e.g. T-Bar I just feel a good stretch on the lats and I get sore from them so I think they are still a good exercise for lats
Well women should train the upper pec fibers.. reason is, if they compete. As they get leaner the upper chest tends to get really flat or shallow/bony. But it's really up to them. I train mostly upper chest occasionally train the whole chest for a fuller look as I get leaner
Eric Helms and I discuss frequency and splits here! th-cam.com/video/DHfTSXCrb3k/w-d-xo.html
Little late to the party, but this podcast has elevated my training ten folds. Appreciate you Dr. Swole 🙏
Most helpful bodybuilding podcast I've heard in a long time. Very underated channel
Thanks my friend!
What are your goals?
This show has cleared up so much for me. I have been lifting 25 years, I try to keep learning to improve and refine my training. This show has helped with that journey tremendously. Respect and God Bless
For the lats the best are hammer strength plate loaded machines. They contract a stretched lat, the movement is on an arc, it feels great, you can squeeze your lat with your elbow behind your torso.
The hammer plate loaded machines are nice fsure
Menno is Fantastic - just ordered his book
He’s great!
Great video brother be listening to this while walking 10k steps
Cheers bro 👊🏼
What are your goals?
@@DrSwole well just an athletic aesthetic body but those are only bonuses. I do this to improve my health feel and perform better everything else is secondary. I wanna be able to lift and still run a marathon at 60. Thats a blazing goal.🔥
Really enjoyed that. Thanks so much for the great information guys!
Cheers my friend!
Any other guests you’d want me to have on?
Great video! I learnt a lot of new points. Thank you.
Glad it helped!
What muscle group is your current priority?
about the rectus femoris, you could also do the most natural leg exercise: sprints. the rectus femoris is 65% fast-twitch, it basically evolved to sprint
in sprints the leg needs to extend while the hip and abs are required to flex, last time I sprinted the most sore muscle was rectus femoris, second more sore my calves
Reverse Nordic curl
Menno demonstrated a hybrid calf raise on the leg press targeting the gastroc and soleus.
The leg press is really handy for calves 👌🏼
where can i find this demonstration? My calves are awful compared to rest of my body smh
@@mjolnir9421 it’s on Menno’s TH-cam channel.
@@tomaszsosnowski9279 thank you 🙏 I just saw the calf jumps video. Interesting. I wonder how many times a week to hit these
Awesome vid 👍
I'm going to add back extensions in my routine .
One question - how long should we stick to an exercise to reap it's benifits .
I’d keep exercises in at least for 3 months
How long do you usually keep exercises in
@@DrSwole 3-4 mths , but I never understood why .
@@user-zk4dv2nx8k basically you want to get past the initial neural adaptation and technique practice to get to real progressive overload. And it really takes a couple months to really see a change in your body
@@DrSwole ohk , understood . Thnx for answering 🙏
Menno is the man
He’s great!
Any suggestions for future podcast guests?
@@DrSwole Brad Schoenfeld
@@DAatDA solid
Thank you!!! Very insightful
Thanks for the video.Waiting for the second part to come soon.If incline press is not good and cables don’t function well, besides bench press what else can be added for the overall development of chest?
We’re recording part this on Monday!
Honesty there’s nothing wrong with incline bench press, it’s just not magically better than flat press. I’d recommend having a mix of flat and incline bench movements
@@DrSwole Thanks.I have been doing the same.
@@dr.nishantsacademy9223 cool
"everybody can do a deep lunge, but nobody wants to." lmao so true. great episode, two wizards in the game
Thanks my friend 🙏🏼
I said “sorry” in my head while putting in lunges into a client’s program last night ahah
@@DrSwole Well, see its bad now because I realize I have been neglecting them too and now I put them on biweekly leg days 😂 😩
@@mjolnir9421 brutal ahah
Please do the second part as soon as possible
We’re scheduled to chat again in a few weeks!
Which muscle group are you most interested to learn about?
@@DrSwole All of them! LOL! I like that Menno is giving us the best exercises for body parts based on biomechanics. There is also a bodybuilder Doug Brignole. His approach to traning and exercise selection is purely based on biomechanics. In the future, maybe you can get Doug to share his opinions.
@@DrSwole all of them :)
@@nikolaosekovac2139 appreciate the input!
Only issue I have with Seated Hamstring Curls is whenever I do them it triggers lower back pain.
I suffered from severe low back pain for 20 years, and I started doing the McGill Big 3 exercises, and it cleared up in weeks. The Squat University TH-cam channel does a good job of walking you through how to do it.
@@Wtiberon Thanks for advice! I will definitely look into it!
So can i ask about neutral grip pull down is it shoulder extension or it’s better to do chin ups?
If you do back extension, do you flex your spine under load, or is it isometric tension hip hinge?
I like doing them more as a hip hinge and using a barbell to add weight
@@DrSwole technogym has a great seated back extension with a selectorized stack. Best lower back pump without working the glutes and hams. And spinal flexion feels pretty safe on this machine.
@@tomaszsosnowski9279 cool!
What did he say his favourite exercise was for the lats? I can't catch what he said
Kneeling cable pull down. Straight arm with torso manipulation.
Yeah he calls them lat prayers
He did a video on his IG recently
What is the best back exercise overall?I am surely going to add Lats prayer to my regime.Thank you so much for this video.
@@dr.nishantsacademy9223 a heavy compound pulling movement. My favorites are weighted chin-ups and single arm dumbbell rows but find out what works for you
I like teh format but hell what is this no time stamps at all
The video volume is so low I can barely hear it.
Thanks for the feedback
Maybe I didn't understand correctly but did he say rows are useless? He didn't give other excercise for this one, just said pull-ups/pull down and lat prayers for back.
He was more so saying that they are tricky to do well and aren't all ideal
What do you use for horizontal rows?
@@DrSwole seal rows or inverted rows with trx. I can't set good position for classic rows (I feel more lower back than lats) especially with higher weights so I'm trying to avoid it.
@@greyishdun ah okay. Seal rows are dope
@@DrSwole unfortunately you didn't touch dips, if it's possible please ask Menno next time. Thanks in advance.
What exercise did he say at 45:10 for being the best back exercise? I couldn't make out what he said.
Lat prayer
Do you reckon you could make a split video for 3 days. Due to my schedule I can’t do 3xfull Body a week. I have to train 1 full Body, 1 Upper and 1 Lower.
Wed: fullbody
Sat:Lower
Sun:Upper
I can’t train on any other days.
Appreciate the suggestion
How have you found that split working?
Only been on it for 2 weeks but seems it’s going pretty good.
@@gofority5112 Nice!
Hmm just a question for somthing that do not make sense to me. On the incline press vs flat benshpress. He say, incline do not activate the top of the chest more, only activate the lover parts less. In what way? What are the baseline then? Less than what?
But basically that incline bench won’t magically build your upper pecs way more. Are upper pecs a weak point for you?
@@DrSwole Yes the uppger pec is week on me. It tapers out way to musch. And it realy do not get better with flat bensh. But I still do not get his point when he say that its not better just not as bad ore what he did say 😃.
@@andreasfan9568 ahh okay. Well bottom line is you should focus on flat bench for the most part but add in some incline work to prioritize upper pecs
Menno out there turning into GigaChad
Lmao
Isn’t hanging leg raises best for rectus femoris? Or leg raises on a hip machine?
Hanging leg raises would ideally train your abs if you do them focused on spine flexion
Any leg raise type movement will use the rectus fem but leg extensions are probably one of the best for overload and overall quad stimulation
@@DrSwole thank you for the answer. I posted another question, regarding spinal flexion under load. I would appreciate your answer.
I have to disagree width some of the points:
1. EMG activity is not everything (e.g. prefers contracted position vs stretched, stretch is more important for hypertropy), during an incline bench you have more ROM/Stretch than in a normal bench and you lift less weight less weight so the reduced emg makes sense but does not discount the incline bench as an exercise for hypertrophy
2. width rows for lats, you can as he said just row to your body, width some practice you get insane contractions, also during some kind of rows(e.g. T-Bar I just feel a good stretch on the lats and I get sore from them so I think they are still a good exercise for lats
It's interesting how it's always cleaning "ladies." Where are the cleaning "gentlemen?"
Menno reminds me a lot of Robert Pattinson haha
LOL
I can see it
First
Notification gang 💯
@@DrSwole yessir 😤😤😤
Lip-smack galore.
😷👽👽
👊🏼
Why do women train pecs? Isn’t it nonsensical?
Well women should train the upper pec fibers.. reason is, if they compete. As they get leaner the upper chest tends to get really flat or shallow/bony. But it's really up to them. I train mostly upper chest occasionally train the whole chest for a fuller look as I get leaner