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jeff nipard
Datelle
sab ko helo! min ek canida ka qadarti paro badi balder hon or bin alaqwami sath par qaabl paur lieuter hon jas min bio kimasteri/kimasteri min bi es si hay or sciens ka shauq hay. min taqriban 20 sal se tarbiyat kar raha hon. majhe amid hay kah aap meri wedus se ltaf andoz hon ge!
Datelle
sab ko helo! min ek canida ka qadarti paro badi balder hon or bin alaqwami sath par qaabl paur lieuter hon jas min bio kimasteri/kimasteri min bi es si hay or sciens ka shauq hay. min taqriban 20 sal se tarbiyat kar raha hon. majhe amid hay kah aap meri wedus se ltaf andoz hon ge!
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SportsTranscript
00:00Okay, welcome everyone to episode number two of the Science Applied series, where my goal is to
00:05borrow from the anatomy, biomechanics, and some of the exercise selection science from my Science
00:10Explained series, and package that into discrete workouts that you guys can go and apply in the
00:16gym right away. So in this episode, we're going to be covering a pull workout. We're going to be
00:21hitting mainly the back, biceps, and rear delts. And again, this is meant to be worked into a push-pull
00:26leg split, which would look something like this. So without further ado, let's dig right into today's
00:32workout. So we're going to be kicking things off with two sets of 15 to 20 light reps on the one-arm
00:38lat pull-in. And regular viewers will have probably seen me do these before. And the basic rationale
00:43here is to sort of pre-activate the lats. I think I should qualify that this isn't a term. You'll see
00:48much in the scientific literature, but it is based on scientifically sound principles. And most of the
00:53research on this has actually focused on the glutes, where in 2016, Fisher and colleagues found
00:59that doing glute pre-activation drills had activation carryover to heavier compound exercises
01:05like the hip thrust. And I think it stands to reason that these neural changes should also apply to the
01:10lats, especially since a lot of people really struggle with establishing a mind-muscle connection
01:14with them. And I think the mind-muscle connection is accumulating empirical support lately, with one study
01:18published just this month finding that using internal focus, or in other words, just thinking about using
01:23the muscle that you're trying to activate led to greater biceps muscle thickness across an eight-week
01:28training program. And at the very least, I think doing these serves as an additional warm-up, helping
01:33to increase blood flow to the muscle, improving pumps, and potentially reducing injury. So in terms of
01:38execution here, I like to think of this movement as sort of the opposite of a lateral raise. So in a
01:43lateral raise, you'd think about raising your arm up and out to the side, something called shoulder
01:49abduction, while here you'll want to be performing pure shoulder adduction, so basically driving your
01:54elbow down and in towards your sides. And this should be happening in the mid-frontal plane, so you want
02:00to imagine driving your elbow down in the plane of motion that would evenly split your body into a front
02:05half and a back half. You can also crunch laterally into the direction of the pull for an even stronger
02:11lat contraction, since the lats do weakly contribute to lateral spinal flexion. And again, the idea here is to
02:17avoid failure. You just want to be using lightweight, mindful, purposeful lat contractions. Okay, so to
02:23get into the actual workout proper, we're going to start the main loading with three sets of six to
02:28eight reps on wide grip pull-ups. And while in 2013, Doma and colleagues found no significant
02:34differences in lat activation between the lat pull-down and the pull-up, the pull-up did come out
02:39on top for the biceps and the erector spinae. And given that we're trying to target all the pulling
02:44muscles in this workout, it stands to reason that you might get a little more bang for your buck with the pull-up,
02:50especially as a sort of main heavy movement, where the goal is generating maximum tension and overload.
02:55Also, pull-down machines can vary in terms of how they're loaded from gym to gym. So if you do tend to hop
03:01around from gym to gym, like I do, you might be better off going with the pull-up, which can be consistently
03:08applied from an overloading perspective, as long as you have a simple bar that you can hang off of.
03:14Also, I think if we're really being honest, pull-ups are just harder. And I think there's
03:17something to be said for taking on movements with higher degrees of difficulty at times.
03:22Now, since this is meant to be a heavy compound movement, body weight may not be enough to get
03:26you sufficiently close to failure in that six to eight rep range. So you can use a loading belt to
03:31add resistance as needed to get you in that target intensity zone, which should be somewhere around an
03:37RPE of eight or nine. So leaving about one to two reps in the tank per set. And you can optionally
03:42take your final set to failure if you really want to crank things up a notch. If you're newer to pull-ups
03:47or at a heavier body weight, there's no shame in using the pull-up assisted machine to get you more
03:52in that target intensity zone. So in terms of execution, I think the main two things to focus
03:57on are range of motion and tempo. So the goal here is to go all the way down to where your elbows are
04:02nearly fully extended, and then pull yourself up as high as you can comfortably go. Now, usually
04:07that means at least clearing your eyes over the bar, and you want to be aiming to bring your chest
04:12up to the bar, even if it doesn't actually touch it. And I should say you don't want to actually
04:16disengage at the bottom and enter a dead hang. You'll want to maintain some degree of tension and
04:21tightness at the bottom without shortchanging that bottom end of the rep. As for a tempo, you want
04:26a steady and controlled eccentric or negative, but still controlled concentric or positive. In a
04:32follow-up article to a 2015 systematic review and meta-analysis, Dr. Brad Schoenfeld wrote that
04:38a wide range of lifting durations or tempos can be used to maximize hypertrophy, but concentrics
04:44shouldn't last longer than three seconds, since slowing them down further may be detrimental to
04:49growth, and eccentrics should be performed so that the load is controlled against the forces of
04:54gravity, since simply letting the weight drop fails to provide sufficient muscular tension. So I think
04:59that while using a variety of tempos can make sense, for these heavy compound movements in
05:03particular, it's probably better to focus on loading them more heavily over time with a normal
05:08tempo, so say roughly a one-second concentric and one-second eccentric, with good control being the
05:15main criteria. Also between sets here, I like to do a little bit of stretching for the lats. I find this
05:20just helps get them a little more loosened up and allows me to get a little bit more of a pump,
05:24and there's no reason to think that if you're only holding these stretches for, say, five or six
05:28seconds between sets, that's not going to hinder your performance on subsequent work in any way.
05:34So up next, we're doing three sets of 10 to 12 reps on the Meadows row, and we can think of this
05:38as our main heavy row for this workout, and this movement has really grown on me lately for a few
05:43reasons. First, because you have the arm more out to the side, the plane of motion is basically
05:48directly in line with the fiber orientation of the mid-trap fibers, and you should be maximizing
05:54recruitment of the mid-traps and rhomboids here as you perform scapular retraction, squeezing your
05:59shoulder blades together. You're going to hit the rear delts pretty well too through transverse
06:03shoulder adduction, and while I haven't seen any research on the Meadows row itself, research from
06:08Lehman and colleagues showed that seated cable rows yielded greater lat activation than lat pulldowns,
06:14with more trap activation as well. Granted, seated rows are performed using a neutral grip and with
06:19shoulder extension, while Meadows rows are done with a pronated grip and horizontal shoulder
06:23adduction, but still, I think the point is that rows are really going to slam pretty much the whole
06:29back musculature, including the lats. So here I like to load using 25-pound plates, just so I can get a
06:35little extra range of motion at the bottom, and you want to stagger your stance so that you're able to
06:39row pretty much directly out to the side with a fairly flat back, meaning you're pretty
06:43bent over. At least, this is how I feel my mid-traps working the best. And you can also modify the
06:48exercise to be more lat-dominant by standing more side-on to the bar and rolling back. So it's almost
06:54like doing a dumbbell row, but with a barbell. So depending on your area of focus, lats, or traps,
07:01you can choose what way you're going to do these. Okay, so up next, we're doing three sets of 12-15 reps
07:06on the Omni-grip lat pulldown. So here we're going to be using three different grips, doing one set with a wide grip,
07:13one set with a medium grip, and then a reverse grip for the final set. And just looking at the research as
07:18a whole on this, now there isn't a strong trend for favoring wider or narrower grips for optimizing
07:23lat recruitment, but there is a large degree of individual variability, meaning in practice, using a variety of
07:29grip widths makes sense. And in 2010, Luskital showed that using a supinated, or underhand grip, was worse for
07:36recruiting the lats, but I think a plausible explanation for this is just increased biceps involvement
07:41with the underhand grip, leaving less work for the lats to do. And this is why I think the sequencing of grip
07:46variation is important. You want to start with a wide grip when your lats are most fresh, and then move into a closer grip,
07:52allowing the biceps to do a little more work as the lats accumulate fatigue. And then for the third set, you go with the
07:58reverse grip, getting the biceps even more involved. So this will basically allow you to maintain the same weight across all sets,
08:04while hitting the lats from slightly different angles, and ensuring you have sort of all of your bases covered.
08:10So up next, we're doing a rear delt tri-set of rope face pulls, reverse pec deck, and band pull-aparts,
08:17with minimal rest between these sets, just for the sake of squeezing in a good chunk of rear delt volume
08:23in a short period of time. With the rope face pull, you really want to think of this as a high row,
08:27and this is the main multi-joint movement of this tri-set. So you want to go fairly heavy here,
08:32and maybe use your foot as support against the upright, so you don't have to worry about any balance issues when loading heavily.
08:39And your goal is going to be hitting really everything that's back there, so the rear delts, the traps, and the rhomboids.
08:46So don't be afraid to squeeze your shoulder blades together hard on every rep.
08:49Now with the reverse pec deck, you'll want to load this a little bit less heavily, and get more of a mind muscle connection with the rear delts,
08:56as here we're trying to really isolate the rear delts. So you want to think about driving your arms out and back,
09:02using your rear delts, rather than trying to squeeze your shoulder blades together with the face pull.
09:06So we're trying to minimize trap involvement at this point. And when it comes to hand position,
09:11you might want to play around with both a pronated, or palms down grip, and a neutral grip with the palms facing each other.
09:17For what it's worth, one 2013 study found that the neutral grip was better for increasing average EMG activation,
09:23however some subjects saw more activation with the pronated grip. And I think I'd personally fall into
09:28that camp myself, since I do find I can get a better mind muscle connection with my palms facing down.
09:33And to complete the tri-set, we're doing band pull-aparts, and I didn't have the best band in the world for
09:38these, but really the goal is just to sort of burn out the rear delts, generate a high degree of local
09:43metabolic stress, and provide a slightly different tensile stimulus, where with the pec deck, there's pretty much
09:49consistent resistance throughout the range of motion, whereas with the band, we're getting peak
09:53tension at the top end of the range. And I personally like to externally rotate a little here as well,
09:58as the rear delts do assist with external rotation. Okay, so to just about round out the pulling
10:03muscles, we're going to be hitting three sets of six to eight reps on the easy bar bicep curl. And
10:09given just how much pulling volume we've already done, I wouldn't say that doing assistance biceps
10:14work is required here for biceps growth, but I would say that it's a good idea if you want to sort of
10:20optimize their progress. And since the biceps really only provide an assistance role in the
10:24other movements, they're not going to be taken to fatigue, and so I think it's important to hit
10:29them with some heavy weight here at the end. And I prefer the easy bar, just because I find it easier
10:34on my wrists, but you could also use the straight bar. And similar to the pull-down, there isn't much
10:38activation difference between medium and wide grips. However, some data suggests that a very close grip
10:43could decrease biceps involvement and could put unwanted strain on your wrists, so I'd avoid that
10:49if you can. And given that the long or outer head of the biceps contributes more to shoulder abduction,
10:55using a wider grip could lead to more involvement of that outer head, so I tend to favor this in my own
11:00training. I also like to use a little bit of moderate cheating on the last few reps, as long as I can
11:05maintain eccentric control just to ramp up the intensity a few notches with this movement. Now here,
11:11you can optionally add in two sets of 15 to 20 reps on the incline dumbbell curl, depending on
11:17how much arms are a priority for you. But the main idea here is to actually just fatigue the biceps
11:23with higher reps and get a greater degree of stretch on the biceps by having the arm back behind the
11:28torso. You want to keep your elbows back, keep your upper back against the bench, and do both arms at
11:33once to save on time and generate fatigue in a more efficient manner. And finally, to really finish
11:39things off, we're going to be doing three sets of six to eight reps on a below-the-knee rack pull.
11:45If you're going to include these on your pull day, I'd actually suggest modifying the split,
11:49so you have at least one day of recovery between doing these and any lower body work. So you can run
11:55it as a pull-push legs rest and repeat, since your lower back may not be ready for the heavy squatting
12:02or deadlifting on a leg day after doing these. But anyway, the main idea here is to get a good,
12:07heavy, isometric stretch on the upper traps and also involve the spinal erectors running all the
12:13way up the spinal column, keeping the spine extended and stabilized. Now, of course, here you could go
12:18with the above-the-knee rack pull, which I think will free up your lower back quite a bit, keep that
12:24from being a little bit too involved, and provide a little bit more of a loading stimulus on the upper
12:29traps, at least isometrically, since you will be able to load that exercise more heavily. However,
12:35I think that since we're trying to target more of the whole back musculature, I went with the below-the-knee
12:41rack pull on this one. And I think they'll also have a little more carry-over to deadlifts from the floor,
12:46which I don't include here because I tend to classify those as more of a lower body exercise than a back
12:52exercise. And you can feel free to use straps and a belt here. In my opinion, that'll only aid in the
12:57safety of this movement and allow you to move more weight, resulting in a greater tensile stimulus
13:02overall. And contrary to popular opinion, a belt doesn't really significantly impede involvement
13:07of much of the core musculature. So, in my experience, the upsides outweigh the downsides
13:13for using a belt on heavy sets of squats and deadlifts, and in this case, rack deadlifts.
13:18And again, here you want to avoid failure, so leave at least two to three reps in the tank,
13:22and focus on really perfecting your technique by first pulling the tension out of the bar
13:27before lifting, meaning you don't want to just walk up and yank it off the rack,
13:31and by focusing on keeping the bar centered over your mid-foot throughout the full range of motion
13:36as the chest and hips rise simultaneously. And to lock out, simply lift the chest up,
13:41and that's it. Okay, so guys, that's going to wrap up episode number two of the Science Applied series.
13:45I hope you guys really liked it. Before we go, I just want to say that, once again,
13:49I'm going to offer a discount on my back and my arm hypertrophy programs. So, those are two
13:55pull-focused training programs that you can get on my website. And if you want to save 30% off both
14:02of those programs, you can just use the discount Science Applied 2 at checkout, which will knock
14:08down the actual price to something like 15 or 20 bucks a piece. So, if you were thinking about
14:13getting these programs from me, now might be a time to grab them, show your support for the channel,
14:19and increase the amount of gains that you can make in your pull workouts in the process.
14:23Thanks again, guys, for watching. This was a highly requested video,
14:26so I hope that you guys liked it. You can stay tuned for part three coming next month. And until then,
14:32please leave me a like if you liked the video, subscribe to the channel if you're new,
14:35and I will see you guys all here next time.
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