Ranking Every Exercise From WORST To BEST! - Ft. Jeff Nippard - द्विभाषीय उपशीर्षक
This exercise is a complete waste of time.
What?
Sorry.
That's Jeff Nippert, YouTube's most popular science-based lifter, and I asked him to tell me everything I do wrong in my work itself.
Today I'll be ranking the most popular exercises.
From worst to best, starting with the whole day.
Let's go.
So we're obviously going to start off with deadlifts today.
Should be nice and easy.
exercise?
Back exercise.
The deadlift is going to train hamstrings,
glutes, quite a bit of quads, but think about how much musculature of the lower body you're involved But deadlifts for back dead.
Okay, deadlifts it is.
I'm just kidding.
Let's start with the pull down.
Pull down.
That's a better exercise.
For the mid back and last.
It's better in the sense that it's not going to also really tax you.
lower body.
All right, Jeff.
Okay.
You want me just to do it?
Yeah, don't try to make it look pretty for me.
Well, first, I got, you know, ego lift it.
Lift how you normally would.
I think this is how I normally do it.
Don't try to be bad on purpose.
Like you, wait, wait, wait.
Okay, so there's a couple of things.
The most obvious thing is eccentric control, so you want to do is think about your lats pulling apart on the negative.
It doesn't have to be slow, but it does have to be controlled.
The is more important than the positive, so why are you putting in less effort on the negative?
That's a great question.
Okay.
The thing, it's a very common thing where people actually stop the set too early.
Because of the strength curve of the lats,
you probably bang out another at least five or six partial reps after you can't get the bar down to your chest.
The of partial reps is not to just throw the weight around and do this.
So whatever control you had on your normal reps,
you want to maintain that on the partial reps, you're just not going quite as far down.
I think Sam Solik got really right is on the pull downs after he can't get the bar to his chest
He'll continue to extend the set with Longlin's purple rep.
So Sam Solik is basically like a science base lifter now So first let me just ask you this before I hit the set.
Yeah, what would you on a tier list?
Where you put lat pull downs with my current form?
Oh, it's B Yeah, it's not terrible.
You're still gonna activate your lats.
You're still gonna grow your lats.
But you're not gonna get the most out of this exercise that you can.
With those two tweaks that I mentioned, you can bring it to ask you.
Talk me through it.
Okay, so you do wanna be vertical at the top because you'll get a nice big stretch on your lats.
And as you lean back, it's actually okay to sway a little bit, but I'd say no more than like 15 to 20 degrees.
But, Yes, so again, control in your head.
Oh, there we go.
So the wait is too heavy, Jesse.
Is it really?
Because you're already not getting it down to your chest, right?
Oh.
So like out the gate, you're kind of already failing.
Who told me to have a lift, dude?
Let's just go back a little bit.
When you lift, are you thinking about every one of these cues or is it to you?
It's natural to me, but at first you have to think about it.
Okay.
That's perfect, Jesse.
Good.
One more all the way.
Good.
Now control and now you're going to do the parcels.
All Good and control.
Good.
You've got more.
Control on the parcel and control.
More.
Let's go.
Keep it tight.
One more parcel.
Control, control, good job.
Oh god, that took all of my energy.
S tier.
S tier.
We it.
So just a little queue, they really add up though.
I I'm sure you feel your lats engaging so much better.
You to.
Yeah.
Because they are engaging you.
You touch it?
I That's some naddy lats right there.
You believe them, naddy?
I do.
I believe you.
I'm here.
I'm here.
I am natural guys is there any other way to improve the lap pull down at all or like for what we did
And what my goals are with this is that like that's the top tier again
There are two slightly more advanced we could bring you the S tier plus one will be to use straps
I notice on your partial as you were starting to lose your yeah I
it the other thing you can do is actually take a false grip the suicide grip when you take a full grip Your forums can't help but flex a lot and that's not a big
deal But it can take away some of the mind muscle connection going to your life
Jeff is writing me a program that I'm gonna give to you guys at the end of this video
He actually has no idea because I told him to coach me today But I'm really just building you guys a free program.
So subscribe and wait till the end of the video.
What's next?
Let me what your thoughts are on this,
but I think we should do a close grip row So this is where context comes into play.
If doing it as a lap focus row, I think you can make it S tier with a few modifications to your form.
And since we already really hit the laps really hard on the pull down,
I think we just want to do a mid-back focused exercise next.
And so in the context of a mid-back focused exercise, it might be something like B tier.
I would probably do something like a chest supported row
that goes into an extended set with a
Kelso shrug have you ever done that before whatever that was let's do it okay let's do that you know what Jesse yeah
It's not bad not bad.
It's pretty good.
It's not bad.
I'm gonna give you a B again though So here's how we're gonna take it to s I want you to feel your traps your mid traps
So when people hear traps they think here yeah,
but I'm sure as you know the traps run all the way down here the mid are responsible for squeezing upper traps are responsible for
shrugging and then the lower traps are responsible for this
this kind of stuff what we want to do is really focus
on squeezing your mid traps together so you're doing that well yeah
but you didn't do quite as well is hold them apart on the negative
oh so allow yourself to really round over the pad
you'll stretch in your mid-traps and then get that full squeeze up at the top.
That's gonna get you to eight here.
If you want to get to S tier,
after you can't get it all the way up,
you can actually still do a lot more work with your back if you weren't to do a full row.
So all you're gonna do is kind of a horizontal shrug.
Okay.
Shrug like this.
Have you ever seen that before?
I don't think I've ever seen that exercise in my life.
Okay, so I you to try it.
So first thing is a deeper stretch,
and now once you get to the point where you can't get that full squeeze,
you're going to walk your elbows, and you're going to shrug back.
Good.
What the And now you can probably get another six or seven reps here.
That's six or seven reps of mid-traps stimulus that you just made.
wouldn't have gotten pause and up.
Good.
Okay.
Now done.
And you didn't control the last one.
So you've got a plus.
No, but that's okay.
You're trying to get the S here.
Now I'll only do that on your last set.
Because if you were do that from set one, like you just wouldn't get nearly as many reps.
But if you do it on your last set, that's an intensity technique together.
get the most out of the sets that you do.
When in doubt, micro-pump it out.
There you go.
That's what it was.
Up next, we have Jeff's pick.
That's whatever you think is S to your plus plus.
I can give you a S double plus.
That's more strength and compounding, or more hypertrophy and special.
B, my mom says that.
This is called a cross.
body, lat, pull around.
It'll look gimmicky and it is a little bit, but it works.
It's indirectly based on science and in a sense that it will maximize the on your lat.
If you were going to stretch your lat, you wouldn't just lift your arm here, which is where you get on a pull down.
You about the lat fibers, they wrap around your back like this.
you would do exactly like you're doing now.
You would stretch across your bottom.
If I pull from here, I'm getting so much more of a lot stretch than I am just right here.
But you do a pull down, your arms never get to this point because they have to cross over and feel really awkward.
I feel like I would do this when I would stretch out.
Exactly.
So that's what you're doing except under load.
So you're going to kneel down.
You're going to this big stretch here which you'll be able to see and then you're just gonna drive your elbow down.
Now lot of people do these facing front-offs which is also which is also fine.
Once you turn this way all of a sudden you're gonna feel a big stretch come into your legs.
That's really good Jesse.
All right you're on us here.
There we go.
Good job.
It's for like total development to not just do the fancy stuff.
Like sometimes you just need to do the basics.
So I do want to show you a way that I modify a more basic exercise.
So this is a deficit pen lay row.
So what you're going to do is maintain a really flat back angle, stand on a bumper plate and row.
You roll a little bit.
Why you standing on a bumper plate?
I feel like I could have told you to do it.
Because under 5'11".
Ha, ha, ha, it's good.
But no, why also?
Uh, increase the stretch of my laps.
Yes!
Good.
There go.
That's already S-tier plots.
You're nailing these.
What would be swapped for this?
The-down, the chest supported row, or the crossbody lap pull-around?
What is it, Redemble?
Chest supported row?
Yeah, exactly.
So you can make that swap.
So back now.
Yeah.
Good job, bro.
Let's go.
We've got four back exercises for our poll day that we can use in our special free program that Jeff is building for us.
Let's if we're once.
For once.
You can get to S tier without my help.
I want you to try on this one, okay?
So we're gonna do.
I this.
A reverse cable fly for the rear delts.
Go.
Reverse my favorite position.
Oh, it's five to six.
I'm getting quizzed right now.
The on.
60 seconds starting now.
S here.
Nothing less.
Okay.
Ready?
Yeah.
Bad B.
What the hell?
I'm going to you A tier on that, bro.
You quite get as far back as you could though.
Like you stopped around here, whereas you'll get a stronger rear belt contraction if you go to here.
See how hard they are?
That's gnarly.
It's very hard.
I would just like to see a little bit more range of motion.
Good.
Man, your back looks great, man.
Thank you.
So this was the other thing.
You shouldn't be thinking about pulling.
Yep.
You're about sweeping.
Okay.
The way Dr.
Mike this to me is you imagine that there's a pile of money on the floor and whatever you can reach with your hands is how much
money you get to keep.
Okay.
So you want to reach out rather than exactly.
So you do this instead of this.
Now we go to put it to work Good Jesse.
That's so much better.
That's great.
I've felt one.
Yeah, that's so much better Good oh and put it back control good job.
Whoa s here bro.
You're naturally really good at these though Let me hit the clubs that now we go.
This is your best one yet, but you still weren't at S here.
We're No, hopefully you can get there.
I'm gonna bring dr.
Mike.
He's gonna see if you're Fair enough.
Why does he get to decide?
He's the way I want that food.
Fair enough.
Fair enough.
You can't decide yourself.
That's true That's true.
Finally for biceps.
He most popular exercise of all biceps Alternating dumbbell curl.
So Jeff, you gotta let me know how am I looking?
Well, you're looking S tier, but your exercise selection is C or B tier.
Really?
Yeah, let's find something better.
What's wrong with this?
Well, a couple things.
Where's your bicep stretched?
Right Yeah, boom right there.
And when they're holding the dumbbells there, how much tension is on your biceps?
Like none?
No, literally none, because your gravity is just pointing straight down and the dumbbell is exactly in line with your elbow joint.
There's no tension on the bicep.
in the most important position.
Now, will dumbbell curls grow your biceps?
Well, clearly, I mean, you know, they but I think there might be a better option that could get you up to S tier.
If like the dumbbells, here's how you can make it more effective.
Do it on a pre-tricre curl.
And the more horizontal the pre-tricre curl angle, the better, actually.
But is the best way to do it with a dumbbell in my opinion.
Do you want to see the best way to do it?
Here he is.
Please.
OK.
Let's go to the cable.
We're going to step forward until we get that deep stretch in the bicep.
And we're going to curl forward from there.
Simple.
This is a really nice variation if you can do it.
OK.
If I can do it, what do you think I am?
Let's see it.
Oh, he might be there.
The one thing he gets to test here.
That's your gate.
That's your is.
Now this is great, Jesse.
When it comes to training, your biceps, how many exercises should you do?
The biceps are,
I mean,
small relative to, say, the quads, the the Unless a really big weak point, you're just trying to blast them with volume, which is fine.
I for the, you know, the average...
intermediate level lifter, two exercises for biceps, one.
Bro, what's your leg day gonna be like?
My leg day?
Yeah I'm excited to see that.
You'll find out tomorrow.
So to recap, we came here so Jeff can show us how to train with science.
When doesn't know that he is making us the best science-based program that you're gonna get for free.
We're doing a three-day split that can start.
It's a whole day, legs, and push day.
One is written, only two more days to go.
Ladies and gentlemen, welcome to leg day.
Now my leg day, I already know it's asked here because look at these quads.
That is fair.
Oh, okay.
When it comes to legs, I feel like we all can agree that we're gonna squat, we're gonna leg press, we're gonna leg extension.
If you're feeling frisky, maybe you'll do hammies, but I feel like, I feel that's the main thing that everyone will do.
Do think that that is sufficient?
No, there wasn't enough hamstrings, and I think it was redundant on quads.
What makes an exercise automatically F-tier?
If an exercise,
you can't take it through a big range of motion,
if it doesn't have a big stretch,
if you can't load it with resistance to apply high tension to the muscle, and if it's not really stable, so Bosew ball squats?
automatic.
I knew it.
And then exercises that you can't load well so like a lot of these like you know.
Oh yeah.
Banded kickbacks and this sort of thing like they can have their place but like you have to do so many reps to get close to failure.
I'm just gonna put it in F-tier.
Okay okay that makes sense.
All let's hit these squats.
Hopefully they're not F-tier.
I'm gonna say like I'm really impressed that you're going to a barbell back squat.
That's what we do.
Like, yeah, come on.
A of people shy away from the hard stuff.
I like the, I like a free weight back squat.
Yeah.
Kneel away.
Yeah.
Maybe at 3.15?
Yeah, yeah.
Are belt approved?
Belt actually don't reduce core activation.
And increase tension on the quads.
So there's really no reason not to use it.
Do you think people are just as strong without a belt?
Is it placebo?
No, it's definitely not placebo.
It intra-abdominal pressure, which will prevent tension from leaking out.
Okay, we don't need no leakage.
No, that's it.
Good job.
Yeah.
You know, you're not at a working weight yet.
Anyone can make a warm-up set look good.
That's true.
Now, I want you to focus.
That's something I noticed that you weren't really doing well with your warm-up sex.
You're kind of just going in and it's like muscle memory for you.
I you to actually focus.
Take your time.
Make sure that the bar is lined up.
Make sure you've got the plates on even.
Make sure your grip width is even.
Take a few breaths.
Get in the zone and execute the lift.
There you go.
Set it up.
Nice, efficient unwrap, two or three steps back, get feet even, big breath, hit depth and up.
Good Let's do five reps.
Two.
Let's go, Jesse.
Three, good control, four and one more, Jesse, you it.
Beautiful technique, unwrapped, good job, wow.
Where do you think you are?
I like that was an A.
I think you're an S.
No way!
Would you say the squat bench and deadlift are S here for building muscle?
No.
I think the squat is,
I think the deadlift isn't because you don't get a really big range the bench press, we'll get to that on push day.
We'll see if you can get S tier on that one.
I hope so.
Typically in a workout for legs, most people are gonna do leg press.
Are we doing leg press?
No.
If was to do leg press next, where would it be tiered?
I think you start to risk running into junk volume territory, and so I would have to put it in this context, maybe C tier.
It's still,
Good, but it's like you're loading up all these plates on a leg press to do basically the same thing you just did
Why not turn set why not tax it in a different way different from a different angle pretty much yeah What are we doing Jeff?
So we just hammered the quads and glutes with this next we're gonna do hamstrings and glutes
And so I've got two options for you one is more boring and basic one is more sexy and interesting
You know which one I really want but I know
I which one I should pick well not necessarily so the more boring and basic one This is a barbell Romanian depth.
So show me how you do that So you generally only need to go to about mid shin level here Really?
Yeah, that should be a good stretch on your hamstrings if you're maintaining a neutral lower back and you're not Oh, yeah, which or not.
Okay, so that's good put it back in.
Okay, that's what she said So that's all their hip hinge tight movement, but it's gonna fatigue your grip a little
it and people find it to be a bit much especially like beginners if they did a barbell back squat
so let's go look at a smith machine good morning have you done these before Jesse?
I've I've toyed them a little bit so today you're gonna learn how to do so it may feel
like a really short range of motion and it kind of is but as long as you're getting a good
stretch in your hamstrings which for me is about here that's it that's it and And actually,
as I do more warm upsets, I'll get a little deeper, right?
Okay.
Good.
All right, like, right there.
Yeah, that's great.
Yeah, you get really deep, man.
That's I mean, the deeper you can get, the better.
I'm biting my tongue, Jeff.
Biting my tongue.
You want to feel your hamstrings shortening and lengthening.
So they're lengthening on the stretch, they're shortening on the contraction.
And you should be thinking about using them to move the weight, not your lower back.
Okay, so what are the cues to make this an S-tier exercise?
You to think about pushing your butt back with relatively straight E's until you feel about a 7 out of 10 stretch.
So a 10 out of 10 stretch starts to feel really painful.
Yup, you want about a 7 out of
intense stretch and then you think about squeezing your hamstrings to lift yourself back up and that's it.
It's a simple exercise.
It's kind of hard to mess up especially on the Smith machine but it's very effective.
What's also hard to mess up and is really effective is using an app like Maco.
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You do have to pay for it.
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Jeff actually helped develop the science behind this app, and as he is a smart guy, I trust him and the app.
So I encourage you to You can and try it out for yourself.
You it on the App Store, Google Play, or macrofactor.com.
You just go jessie to get a two week free trial.
It helps support me as well.
You S tier!
S tier!
In the nick of time!
Let's go!
So you want to do quads?
I want to do quads.
This is what we're gonna do for quads.
Leg Okay.
However, we have six machines.
One, two, three.
Four, five, six.
Now, based on what I've taught you so far, which one is the best option?
I have some guesses.
That one looks pretty good.
That one looks decent.
This looks too new.
I don't know.
I like new equipment is like...
Oh, too good.
Okay.
Let's put some money on this, bro.
How long did it start?
All right, 50 bucks.
Okay.
Save this one, bright.
You owe me 50 bucks.
Bro, come on.
Is it this one?
I freaking knew it.
And it's this one because if you look at the angle of this pad,
especially we adjust the setting here, you see how deep you can get?
I it's kind of tricky because it wasn't on the right setting.
But should have seen this knob right here.
You should have known.
I think it is the best because it actually goes under the seat.
The pad does, and that'll allow you to get a way bigger stretch on the quads.
If I was going to pick a second one, this is a hammer strength.
OK, OK.
This would be my second pick.
And one, more people will have access to, because the prime is kind of rare.
But it is an incredible piece.
Would you say certain machines are just better for building muscle then?
No, the muscle knows tension, okay?
That's it.
It know if you're using a free weight or you're using a machine.
If you can elicit high tension in the muscle, it's going to grow.
I want you to show me how you would do this.
Yes, yes.
Again, now you're getting smarter throughout the course of this video.
I am.
So you might be like picking up on things, but I want you to do it how you would do God.
Okay, so it's going to check the box, range of motion, check.
tension check deep stretch check capacity for progressive overload absolutely check
so it's a great exercise right oh my god this is really like so right now the way you're
doing this i'm going to put you in a tier do you want to get to s tier of course i want to get to s tier
why do you think i'm here watch this do you think i'm here for the sole purpose of making you
write me a program for free no what So now you're an S tier.
And it's because you lean back more.
Do you know why?
So I'm thinking I'm an S tier right now because the hips are, like, are lengthened more?
Thus making more stretch on the quad.
Exactly.
So quads have four heads.
All four heads?
Cross the knee joint, which means they do the extension, which is this.
Yes.
called the rectus femoris.
It crosses the hip joint, and so it flexes the hips, kind of like you would in a, like, you like an off leg rate.
Okay, but if it's flexed here, that means it's not stretched there.
So if you set the C you're going to get a bigger stretch on the rectus femoris.
And this year,
in fact,
there was a study that compared the upright seat position where you were laid back seat position and in that rectus from our head it's a hundred and
seventy percent more growth with the subject seated back.
In case you guys do not have this machine at your gym it's a good thing we have Jeff's pick what do we got?
This is a reverse Nordic okay so with a Nordic you're pinning your ankles down yep and you're coming forward it's a hamstring exercise exercise,
right?
Okay.
A Nordic if the reverse of that.
Go Go backwards.
Oh look at the of my gosh.
And you pull yourself up.
And use the band for a little bit of assistance.
Oh gosh.
Are your knees okay?
100% man.
Now obviously if you feel pain then then don't do it and only go as far as you're comfortable.
So I want you to...
Oh my god!
That's even a better stretch than the prime girls.
Oh my god.
I want you to widen your heels a bit here.
So you can get all the way back, feel like.
And pull yourself up.
Good job, dude.
Oh my god.
That might be one of the hardest products you've done, hey?
I crazy.
It's good control.
Oh, my knee's cracked.
That's OK.
Cracking is fine.
I watch you do it.
I like, that's easy.
It's so difficult.
Dude, write it into the program, Jeff.
Go program.
Just like you were to...
Oh, in my next program.
In your next program.
Yeah, yeah, yeah.
Definitely not a program.
I'm just going to give to people.
Can you say something?
Now you're going to give me put the band back.
Guys, we're like 66% through this program.
I promise you by the end of the video, you're going to have a best program in the world.
Best program in the world.
So next, I would typically myself, and along with a lot of people, a popular exercise to do, would be a lying leg curl.
So we're going to on this machine, And we're going to do, I'm going to knot eight here.
OK.
S here.
We have around 10 studies showing longer muscle lengths is better than shorter muscle lengths.
And we have around five studies showing that longer muscle lengths beats full range of motion about 80% of the time.
So on this one, you want to do the opposite, right?
I you to be as far forward.
Yes, because then you're gonna get more stretch in your hamstrings.
So you want the seat to be as far forward as it can comfortably go This is like everything.
I don't do.
Oh, and then try we forward that will stretch the hamstrings a little bit more as Long as you're maintaining that neutral lower back.
If you're just rounding your lower back It's not doing anything if you kind of up your pelvis like if you kind of Think about,
like, twerking your butt out.
Oh, yeah.
Handy your height.
And now pull yourself slightly forward.
Oh, my God.
Now you've got massive strength.
Let's push these, Jesse.
Roll the last few.
Are the refs toward the beginning of a set or the end of a set, morning of all of them?
the end.
Exactly.
So would you rush the ones at the end?
I don't know because it's painful.
Exactly.
You do that.
Good job.
Holy crap.
That made the largest difference.
S tier plus.
Confirmed.
Yes.
So you want to skip cabs.
I love that.
That's putting you in automatic F tier.
I want to make the cap work as easy as possible.
Okay.
As unskipped as possible and so for that I find a lot of people just like to sit down so sit down in a leg press and do toe presses
The most common mistake that most people make here is going all the way up onto their toes
It's actually not needed you'll actually see less growth that way
Then if you just kind of rock on the balls of your feet and stop here
Is it true that calves are all genetic tell me the truth.
They're they're heavily genetic and they are heavily genetic because of the insertion point.
So you have higher inserting calves, it's going to be harder to get them to develop.
But you can offset that by wearing high socks and doing these.
I'll do these.
That's good.
I low socks.
Day two is finished only one more day to go.
Alright day three.
We're doing chest, shoulders, and What do you think is my best muscle?
I know I'm clothed right now.
I think chest and cloth.
Big push guy.
The mirror muscles.
My So we're going to start off with the most common exercise, something that destroys every Monday.
Barbell bench press.
Yes.
Oh, I was like.
Oh, you're out to tell me we set this up for no reason.
The bench press is a S tier strength and hypertrophy movement.
Got it.
I happen to think that strength also matters for hypertrophy.
OK.
I you can make the bench press an S tier exercise.
OK.
Some people might argue that the dumbbells are a better flat press option because you can get a deeper stretch.
I would say that might be true if it were the only exercise we're going to do,
but we're going to do another exercise for the pecs that will get it stretched.
Okay.
So this one,
we're going to focus on overload,
and we're to do a lower rep range, something around four to eight reps, so nice and heavy, and focus on pressing the weight.
And with that said, we're going to focus on external cues, so we're going to focus on your elbow position.
We're going to...
Focus on your setup on the bench and things like that as opposed to I'm going to feel my chest working this way that
way It's a heavy compound exercise.
You want to execute it in a 3D context You're thinking about how your body is moving in space.
Okay, so let's do this.
Let's this.
Let me just say I can bench 405 Really?
No I'm up the dose.
What'd I tell you?
Oh yeah, not on camera, not on camera.
Let's go to two plates and I'm gonna be as strict as I humanly possibly be in as if you're
a world-class bench presser and I'm trying to fine-tune, alright?
As if I am.
I think it's really valuable for people to understand like the perfect form because I know that with bench press,
correct me if I'm wrong, form can add a lot of weak form.
It's incredibly technical.
small form changes could be the difference in a 225-inch and a 315-bit.
Wow.
It's kind of like the sumo deadlift in that way.
Yeah, put this count.
You're impressed.
I'm gonna give you S tier, bro.
Let's go!
of things I can do to get you to S tier plus if you want to listen.
I'm all ears man.
It seems to be that you're driving through your heels.
You want to drive through your toes on the bench.
And you want to think about pushing your back down in back.
Really nice.
I saw that motion in your feet.
You're really driving properly.
The biggest thing that I felt was the track.
of energy from total bar.
That's it that's what you want.
The bench press can be thought of as a total body movement because your legs should be involved if you're going for maximum strength.
Nice.
Wow that was his last tier plot.
Good leg try.
Perfect.
I think you could bench 405.
Really?
I with the right training and stuff.
Oh gosh.
I think you've got it in you.
That's our next video.
Yeah.
Road to 405.
All right.
What's next?
If I personally was working out right now I'd go ahead and incline dumbbell.
Uncline dumbbell what?
Bench prep.
So I think that's a little bit redundant actually.
I next what we want to do is isolate the packs.
So I'm assuming a fly.
Exactly.
Cable fly.
I like a cable fly.
Okay.
Let's do it.
Let's go.
So, how would you do a tablecloth?
You do it.
Knowing what I know now, it's day three, I have to stretch it and I want the tension on the stretch.
Man, you're good.
You've been listening.
Oh, yeah.
I'm going to take some balls so we can play with the balls.
You can never forget the balls.
All right.
This is...
Good.
This is final submission.
I feel like now what you're trying to do is you're trying to over-scienceify it a
bit and it's like it just doesn't look natural to me.
You're trying too hard.
Okay, okay.
Does this feel good to you?
Does it feel fine?
It feels good.
It feels good.
Okay, in that case I think it's fine.
I'm still going to put you in eight here because there's a couple of...
I would do differently for one you didn't quite get far enough in front of the cable to get a really nice stretch Okay,
you're kind of just like a normal stretch here You're really focusing on the contraction,
which is the less anabolic part of the range of motion The other thing I would do to get you up to S tier is I'd actually do these seated you're gonna walk
At around and now look at the stretch look at how much of a stretch I have compared
to what you had in the first attempt.
So from here, I'm going to bring the cables forward.
Wow.
You also did this thing where you pointed your thumbs forward.
You will get a bit more shortening of the peck that way.
You will get a bit of a stronger contraction.
You're right,
but I'm not so big on the contraction these days because we've got so much research now showing that the stretch is more important.
The contraction doesn't matter as much.
Can we just not do it?
Oh, that's actually a really good question.
You're at the cutting edge.
So some scientists would actually say no to that question.
I wouldn't because I don't think we have enough studies on enough muscles.
But there's enough for me to confidently say that the stretch is more important on average for most exercises.
But I still don't want to completely throw out the control.
It feels absolutely amazing 100%
the biggest thing I'm noticing is how much tension there is right here right there That's the key which is like yeah, amazing.
Yes, you did it.
You did it.
You're in S tier to move on For a optimal and science-based and like proper chest day would you be finished with two of these exercises?
Yes, really you start to see the effects of volume taper off at around 8 to 10 sets per week.
As go beyond that, it's basically jump volume.
Like, you can do it, but you'd be much better off fine-tuning your technique,
controlling the negative more, and pushing the sets harder in, like, 99 percent of cases.
Now that's assuming you're doing two push days a week.
That be 12 sets.
As intermediate to advanced level lifter, that's exactly where you want to be.
So what are you picking?
For shoulders, I to do side raises and an overhead dress.
I really like the side raises.
I'm not convinced you need an overhead press.
Really?
And reason for that is the front delts just got smoked on the bench press and they also got somewhere on that fly.
I think it's a good idea to it from a general strength standpoint,
health standpoint and all that kind of stuff but if we're building a body
building program I like the lateral raise choice better so why don't we go do
that and then what I would recommend for you is on your other push day do
either high incline press so you get some okay double over or you could throw in like a shoulder press on that side.
Alright Jeff, join my form.
I'm gonna put your D tier, bro.
Let's first get you up to A tier.
Okay.
Just fix.
To hold the weight better, stop.
You got your quads hit yesterday.
So you've got a nice upright posture, a chest, weep the dumbbells out, perfect in control.
Now we're talking.
I might have to go lighter.
Good job.
So now you're up to B or A tier.
Now, give me this dumbbell.
And...
we're gonna do like a partner trust challenge you're gonna lean into me now
if you hold the dumbbell up just a little bit you've got attention all on
a sudden and now do a fly well you kind of you might have a little lighter but do
you see how much more attention you got in that stretch position yeah so if you
want to be even more locked in you could do these like on an incline bench,
but like this or like this, whatever helps you feel braced, I do this.
Should I come here?
You get more stretched that way.
Good job.
Good See?
You're ahead of me now.
Yeah, that's actually I think good for shoulders honestly.
I would do like four sets there.
If you can execute those sets hard with a good resistance profile.
You only need three of course.
That is crazy if you're using sloppy form You're not controlling the negative you have to compensate some way so you can't compensate with doing more sets
Your workouts will take two or three hours instead of one hour.
Wow.
Next up try steps.
Tell me how to do what you have Oh, I want to see you do it.
Oh, damn it.
I thought I was gonna get you there.
I really did All right fair enough where am I at?
Look at you controlling the negative.
I know, I've learned so much.
Is that deep, Jeff?
It You feel it?
I it.
Yeah, too.
Okay.
Good Oh, dammit.
I was so close.
So the way I actually like to set up these, I even go a higher, so this is just like pointless.
ways and energy and it's like your obliques have to work to get the weight up and it's like
you just can't go heavy enough or if you if you don't under here and then just stand
up wow it's like an eighth of a squat right yeah yeah now you're in position I like to
take a staggered stance you'll be really stable that way not out here so you're not like really
flared yeah and if you're really tucked it might torque your wrist so little bit.
So something around like maybe 30 to 40 degrees.
Okay, it's good.
I get this.
The program is written.
I'll Guys, after this exercise the program will be written.
I'll get you for free, don't you worry.
All right Jesse, so you don't need to get on your knees.
I'm used to that in my Okay, so we're here Scagger yeah, yeah, yeah big stretch Now we're talking I'm going slow good job.
I almost got you there bro man and S tier exercise for everybody that's good do all these exercises I'm
gonna be implementing and giving him a shot you guys can implement them as
well with your brand-new free program thank you Jeff for writing this program he had
no idea but you just wrote everybody a free program in return you guys go down the Mackle factor or subscribe to us, or both.
We both.
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