Excellent choice of athlete for back extensions.

M'bloatlord is, as always, correct in his commitment to back extensions. I did those every other day for a year and my spinal erectors became absolutely bulletproof.

Can't believe Fitz didn't say "amortization" once in a 15 minute video about hypertrophy work

7:00 sikastan secret police on their way to arrest the natural lifter

It would be amazing if you did a video on Kyriakos Grizzly. Memes aside, I would genuinely be fascinated to know what you lads think of his training. He’s definitely the greatest enigma in the world of lifting rn.

Excellent suggestions, thank you. I was just thinking about this very thing, which bodybuilding exercises to include and which to skip, so this comes at just the right time.

Great information as always lads ...thank you .

Going to have to try out the back extensions. Reverse nordics are definitely great for our knees and I recommend it. Great choice of exercises that will build the body to be strong.

Thanks for this lads

Another great vid lads

Great video lads!

Thank you for this

Enjoyed this video. As a master lifter I would include the standard nordic to keep the knee tight... and bicep curls (various hand positions, focusing mainly on eccentric) to keep the elbow joint strong.

Straight talking quality content as per. Question about internal shoulder rotation - how important is it? I suffered with impingement for years and weightlifting helped tremendously (perhaps by coincidence, but who knows). Now, my internal rotation is very unbalanced and if I do the classic behind the back, reach for the shoulder blades test, my right hand can’t go higher than my low/mid back before I get horrible cramp in my shoulder muscles. Left hand can touch the bottom of my shoulder blade. How will I know if this is a limitation?

Nice video guys. 🙏🏽🙏🏽

Good to know about floor back-extensions, my partner has significant lower back weakness, with no access to any back extension stations/equipment. Cheers lads. The tight crewcut really suits you btw Fitz. 👍

This was very interesting to learn. I always thought the knee issues might come from our natural imbalances in lengths of body parts, and in a sport where you're maximizing the performance, your body would rely on your stronger points and causing excess loading imbalance (or cause the knee position to change due to muscle imbalances). I never thought that the tendons get a lot of stress with all the volume and weight. I was also expecting pushups and pullups at least as warmups, just because weightlifters have huge upper traps and even in general population the lower traps are often underdeveloped and "sleepy", not pulling the scapulae tight in place in a stable manner with the serratus anterior. But perhaps that's too much projecting from my personal problems as well.

You mentioned one to two times per week for press but I did not notice how to program the rest of them. Are all of these you want to see in a program once or twice per week? And as usual great video guys. Keep it up and thanks for the content!

The best thing is these would make a great program on their own

Lads, for an S&C coaches react I would love it if you could check out Johannes Vetter, probably the best javelin thrower currently competing

I get very intense knee pain after and even during workouts currently. So looking forward to trying out #2 and seeing if it helps. Cheers for this one guys

Good video. On the quad nordics you two have your feet different, does that matter, is there a reason for it? Or is it just personal preference?

What physical treatments do you recommend for weightlifters? I feel tight in my upper back and shoulders and stretch regularly. My coach has recommended acupuncture and I'm interested in seeing an osteopath.

Thank you x 1000000

When pressing overhead for general shoulder stability and fitness, would you still recommend a barbell or would dumbbells be better? Not sure if I'm right, but my understanding is that dumbbell is healthier for chest press, barbell is best for rows... But I don't know about shoulders

When doing qaud nordics should my toes be pointing into the ground? Or should I straighten my foot?

What is the best day to incorporate strict presses and split squats in this 5-day schedule? 1 - Snatch workout + Snatch Pulls + Back Squat 2 - Jerk workout + Push Presses + Bent-over Rows 3 - Clean workout + Clean Pulls + Front Squat 4 - Power Snatch & Power Jerks Rest Day 5 - Snatch + Clean & Jerk + Front/Back-Squat Rest Day Rational is that day 1 and 3 are bigger in volume and intensity, while 2 and 4 are slightly lower to allow for recovery. Day 5 is typically hard af.

Lat is an internal rotator.

10:58 Shoutout to TeethOverNoseGuy

How about replacing the barbell row with the pendlay row? What's the difference between these two? Which one is better?

So pull-ups will fuck up my front rack position? Or do I just have to balance it with more rowing movements?

I see that you're doing the strict press without front racking the barbell on the shoulders. I will try that so I don't have to worry about hitting my chin and having to move my head from my front rack position. Also what do you think of pull ups?

Back extensions are the GOAT

Feels good to see myself benching in this video with Meso 🤣

I like what you said about the lats. But, lats are internal rotators of the scapula, not external.

There is one study in which they measured upper body muscles sizes, and deltoid came on top, and lats came second

You should try to be able to brace the spine as well as extend/flex it. Injury's occur when you perform a movement that the body is not capable of.

Hahaha I have the opposite problem my best strict press is 110kg and my best jerk is 140. But I compete in strongman so OHP is my jam. Been cross training weightlifting to stop being such a rusty forklift of a person. Any thoughts on the best way to implement weightlifting for strongman? I’ve been enjoying the technical challenge particularly in snatch. Even if my full snatch has yet to overtake my muscle snatch.

Can confirm I'd been hammering strict pull ups 3+ times a week and my front rack and overhead has gone to shit.... I think once a week will be enough for now. Any thoughts on whether supinated grip would reduce this effect?

Heads up. Lats are internal rotators due to their attachment of the anterior humerus. They are not external rotators

After tearing my MCL and LCL, I highly recommend doing single-leg isolation exercises such as pistol squats, single-leg extensions, and single-leg hamstring curls. I tore those two ligaments in my left knee while practicing Jiu Jitsu. After performing the exercises mentioned above, my left knee ended up stronger than my right knee.

Too bad I have an absolutely enormous dong. Makes it hard to optimize my bodyweight category while packing this amount of meat.

8:37 Did Gurph mean the lats are internal rotators?

Not full ROM on reverse Nordics?

No Lu raises?

Three times a day maxing out front squat, snatch and c&j. Just ask Abadjiev 😉😅

That siren is the squat police.

I’m just happy I get to do a grizzly workout now

did Fitz also lose weight?

What bodybuilding exercise would you recommend for us weightlifters who are vain and want to have chesticles, but still maintain mobility?

I would just use a Roman chair with no hyperextension angle.

Lats are actually internal rotators

Back extensions, quad nordics (knee tendons, psoas), bb rows (lats), split quats (quad dom vs glute dom), oh press. Great info. Was getting into weightlifting but now dealing with arthritis(gout?) in my knee and toe. Gotta change up training

Are cable rows sufficient enough for back work? I personally dont want to hog a barbell as much as possible

I want to train like the stanozolol of the past but nowadays anavar get the chance to dose like those days

Best exercises for throwers?

i thought we’d see Lu raises for sure...

Lats internally rotate the humerus.

7:00 coppers came and confiscated Daire’s glasses what a shame

Why do you think the Chinese do so many btn pullups and dips? 🤔

Every video 🚑 😂

Have no interest in weight lifting tbh. Mainly want to do bodybuilding as a natural so this video is great

7:00 suspicious...they're coming for the stanozolol

I hear WADA on patrol🚨

Who’s the female Olympian at 3:40 ?? I know shit about weightlifting other than the Chinese guy with the lateral raises named after him and the funny, crazy big ass Russian dude.

chest and bi's, bruh!

But aren't the Chinese also notoriously "enhanced"? 🤔

hahaha meltlord lu melted within 12 months of no peds. he looked like he never lifted and couldnt pull 170kg

"incredibly successful" *Clip of a clenched butt*