Hey All! -Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY Timestamps + Extra Details 0:28 Part I: Lat Regions 1:37 Part II: Pull-Ups & Pulldowns 7:27 Part III: Rows 11:44 Part IV: Modality 13:04 Part V: Barbell Rows Inferior? 14:24 Part VI: Training Recomendations 16:44 Part VII: Isolating the Lats 23:55 Part VIII: Summary In the video (20:25), I said cable pullovers may bias the middle to lower lat regions. Some of you may be questioning this, since when dissecting the leverages the upper, middle, and lower regions have for shoulder extension at 3:33, we saw a 2008 Australian paper (by Ackland et al.) found the upper region has more leverage than the middle and lower regions during the angles that are hardest in cable pullovers. However, there is a problem with this analysis. That is, it is very likely the magnitudes of the middle and lower lat regions are highly underestimated in this Ackland paper. For example, this study (pubmed.ncbi.nlm.nih.gov/9356931/) likely examined the middle lat leverages throughout shoulder extension, and the magnitudes were much greater than that presented in the Ackland study. It's not clear what went wrong in the Ackland study for this to happen. Nonetheless, I think that during shoulder extension, the upper region only really possesses greater leverage than the middle and lower regions at the lowest shoulder elevation angles (when the arms are near the side), which is the most challenging position in close grip vertical and horizontal pulls. However, as you get above this, the middle and lower regions have greater leverage, and think it's likely that at the angles where peak forces occur in cable pullovers, the middle and lower regions possess more leverage. Indeed, there is an open sim model graph, created by N1 education, I came across that supports these ideas: instagram.com/p/CqHLGcBOFau/ (the MODEL is seen in the 6th image there)

It's always channels like this that make me appreciate the modern era of bodybuilding and all the information we have at our disposal. People really out here saying they would give anything to go back to the golden era... Ima use that time machine to go 100 years into the future, when HoH has posted a development video for every fiber and tendon in the body

00:04 Different exercises can stimulate specific regions of the lat muscles more than others. 03:27 Vertical pulls target the upper region while wider grip vertical pulls bias the middle and lower regions. 06:40 Vertical pulls with a wide grip target all regions of the lats fairly well. 09:56 Different exercises and modalities have varying effects on muscle engagement and development. 13:22 Training with Barbara Rose can be a good option for lat hypertrophy. 16:33 The most favorable isolated lat exercises 19:27 Machine pullovers are favorable for training the lats. 22:19 High rows and machine pullovers are both effective for lat activation. Crafted by Merlin AI.

I will never take for granted both how snappy & choreographed this channel’s editing always is, aside from the already spectacular in-depth research & summarization Thanks for all of this free knowledge my brother 🤘🥰

Pullovers can be done on a decline bench to increase the range of shoulder extension and thus, make the lats more active in that lower arm angle.

wide grip -> traps and upperback close grip -> lats this is true for most pulling and rowing exercises . this was the mentality i have been using for most my training years happy to see that its correct .

This channel is God's gift to bodybuilders... I'm about to binge watch all these episodes 😂

From experience all that you say makes sense and has been reflected on my lat development, pure top tier content.

What I do for lats: 1. Extension-dominant pulls: close grip pull-ups/pull-downs and close grip incline cable rows (starting from ~135 deg shoulder flexion). 2. Adduction-dominant pulls: wide grip pull-ups/pull-downs and single arm lateral cable pull-ins. 3. Straight arm shoulder extension: cable pullovers and DB pullovers 4. Straight arm shoulder adduction: kneeling cable adduction (can be done unilaterally with high pulley or bilaterally with a high cable crossover machine). This is equivalent movement to “iron cross” in calisthenics/gymnastics. Then for upper back I do: 1. transverse abduction dominant pulls: wide grip rows and facepulls 2. straight arm transverse abduction: cable reverse flys and sidelying dumbbell reverse flys (Powell raise) 4. scapular isolation movements: shrugs, scapular rows (retraction), scapular pullups (depression), Y raises (upward rotation) 5. rotator cuff isolation exercises: external rotation (various joint angles and resistance curves)

This channel is now my favorite gym related channel. I love how you always say how nothing is absolute and the viewers should think for themselves considering the evidence presented in the researches provided.

It’s a crime that this channel hasn’t reached a million subscribers by now! It will happen, there’s no doubt about that! ✊🏼

One advantage of free weight pullovers over cable pullovers is the stability they offer. When doing cable pullovers, I find it challenging to maintain a consistent form. Despite my best efforts, there are many variables, such as distance from the cable and the degree of bending, that can easily deviate. This makes it harder to focus solely on targeting the lats.

Don't overthink lats. Warm up 4x10 pull ups. Vary between neutral, wide, chin up, and regular grip. Change between explosive pull ups, reps to failure, strict form with negatives going down on different sessions. Add weight if needed. Use all the back machines your gym provides. Cable row, cable pull down, machine pull down, machine rows. Your back will grow. Never touched a t-bar row because Planet Fitness doesn't have it. Don't keep my diet in check. I just spam pull ups mainly. Able to do 2-3 decent muscle ups with decent form, no kipping but with some momentum, 5-10 second front lever, type write pullups, and other variations. Feel free to ask!

🎯 Key Takeaways for quick navigation: Lat Muscle *Regions: Different exercises target specific regions of the lats due to muscle leverage and activation.* Vertical Pulls *Impact: Grip width in vertical pulls affects shoulder extension and influences teres major, teres minor, and rear delt engagement.* Wider Grip *Variations: Wide grip variations in vertical pulls and rows bias the middle and lower lat regions.* Modality's Influence: *Exercise modality (barbell, dumbbell, machine, bodyweight) has minimal impact on lat hypertrophy.* Isolation Exercises: *Isolated lat exercises like pullovers may target different lat regions; cable variations might offer slightly higher activation.* Stretch & *Leverage: Exercises involving stretches may activate the lats even with limited leverage, impacting hypertrophy.* Programming Considerations: *A mix of shoulder extension-based and adduction exercises can effectively target various lat regionsfor hypertrophy.* App for *Progress: An app tracks and visualizes workout progress for a personalized training plan.* Effective Exercises: *Vertical and horizontal pulls effectively target different lat regions.* Isolated Lat *Training: Pullovers and high rows are effective isolation exercises for the lats.* Made with HARPA AI

I'm ready to build my back. *Lats* do this!!

The best I've found was discovered my a body builder in the 80s. Lay on your stomach on a flat bench with your head over the edge looking at the floor with the bar bell under the bench. Then you do like a bent over row without bending over. Your entire body is supported taking your lower back and hernia region out of the equation. You pull the bar up to the bottom of the bench. The guy whom discovered it got a cramp in his lats after trying it the first time and knew he hit gold.

I-I AM FOAMING AT THE MOUTH! D-DID YOU SAY 36 STUDIES???!! AWOOOOOGA ARF ARF GRRRRRRRRRRRR

Lats is finna be my new favorite muscle, pullups are so fun to do

2:34 wow animation improvement again,Thank you for such hard work man

I remember when this channel had several thousand subscribers - good job 💪

Great animations Man... Makes for a much more comprehensable video..... Continue with those!

The teacher we needed but didn’t have, that sums up just how good of a job u so at this. Keep it up

I think the weighted pull ups is the ultimate king for natural bodybuilding, because at some point not very long into your journey you will max the lat pulldown machine for sets. And it isn't fun doing 5sec eccentric either.

I have to say, your page is a breath of fresh air. There is a recent wave of fitness content which presents itself as science based programming, but ironically is derived from the same dogmatic bro science they’re trying to distinguish themselves from. All your stuff is properly researched and sourced. And not only do you deliver the empirical, but your analysis provides that qualitative dimension that makes the research practical and actionable. Seriously thank you for providing great information to the bodybuilding community- it’s been long overdue between the bro scientists and the technobabblers stinking up the place.

“In this video we’re going to ROW through the confusion and…” I see what you did there 🍻

Awesome, informative and helpful video!!👌🏼📚🎉🎉

18:33 AMAZING breakdown against low activation = less gains. Stretch mediated hypertrophy is where it's at!

god i love this series so much so far we have guides on: biceps triceps rear delts side delts and lats im looking forward to the other muscle groups!

Reverse grip pull downs work my lats and biceps well same as regular grip pull downs.The best lat workout is multi back exercises IMO 😉

When you understand biomechanics with the Lats origin & insertion & muscle fiber direction you will see that the single arm cable Lat pull-in (not pull-down) provides the optimal full range anatomical motion. Start with the resistance 30 degrees forward from your side & 45 degrees up for the stretch position & pull your elbow down (minimize bicep engagement) to your hip for a full contraction. No other exercise works the Lats as efficiently, effectively or safely.

House of Hypertrophy is changing the game with these videos! I've upped my gym IQ because of this shit!

very fun to learn, but I will still do one vertical pull and one horizontal pull and not stress too much about it

Just do Pull-Ups they're the best exercise for the lats.

I orange, glowing weights in the animations looks like they came straight from a blacksmith's fire.

For the studies mentioned in. 9:30 the range of motion they’re talking about is the stretched part not contracted part like you can do the bottom half part of pull ups

The cable variant pullover hits really good. Dumbell pullovers are a bit hard to overload for me, the position on the bench is also awkward. Just my experience and levers.

I think Bruce Lee had incredible lats. Especially the lower lats. One of his friends said they vividly remember seeing him do a set of 50 one arm pull ups! I'm thinking that might target the lower lats even more that 2 handed wide grip pull ups. Just guessing, no data behind it. He also did weighted punches which I wonder if they had an effect on lower lats too since they hit the Serratus Anterior so much and they are so close. Anyone else have any ideas/thoughts on this?

Thank you so much for the time you put in these videos! 🙏 Right now, it’s a deload for me, but I’ll be sure to take this vid with me on my (vertical) pull day! 🙌💪

For some reason when I do under hand pull downs I can go heavier which makes sense that more bicep activation doesn't necessarily mean less lat activation Also , you can go through a longer range of motion with under hand and you can get a better stretch

Good video, as someone with a separated shoulder it's nice to know what other movements work the same muscles. Sometimes vertical pulls are really difficult just due to the angle so I have to do horizontal pulls.

This is a good guy who comes from a good family. Legend has it he was raised in a farm and was only fed organic beef.

Absolutely brilliant visualization of equally brilliant research & insights ! 👏👏👏

thats it, you're channel is officially the GOAT of fitness content. i'm physiotherapist and trainer, and your channel help me so much, thank you brother, from brazil!

Thank you for this study. I have DJD in my rt shoulder and I can only use a neutral grip with a V-bar.

this type of videos is just amazing, you should do this for every muscle

10:40 you're right bro. Maintaining that mind muscle connection means every other muscle is just receiving diminished returns

Finally new upload 🖤

I also have felt chest soreness after a big pullup session. I dont train chest. Next pullup session my chest soreness weakened my ability to do pullups

I’ve literally just been doing pullups

Absolutely amazed by your content, thanks for your work!

Be me, first time using an actual gym in January, finding out in February that the Pullover machine is NOT an ab machine 😅

Incredibly underrated channel tbh. Keep killing it bro

I've been following you for a long time now, and seeing how much your videos have improved makes me proud. Congratulations man, you content is always awesome

I have found in the 30 years of this that some moves like the pullover is not very good for inexperienced lifters but are extremely good for the more advanced. I fell it the better mind to muscle connection of the experienced lifter.

Man you've been killing it with your videos 🔥 Will you make a video on how you do research, and actually make sense of it, correct interpretation, making note of limitations etc.? Do you have a background in this btw, since you seem very competent in understanding how to read research?

Pullups Rows You're welcome

What a hidden gem of a channel!!!!!!!!

New to the channel , really like the fact that there is no bs , and all information backed by science as much as possible, also bonus ,I really like your accent :) , I normally dont subscribe to any fitness channel, but subscribe to you. Many thanks!

Bent over rows are a great compound movement for strength balance. A seated or supported row can lead to strength imbalance, much like doing leg presses. When the lower back, traps and lats all work in concert you are less likely to have one group of muscles write a check the others can not cash.

In my experience I have only been able to get results on my lats with free weight pullovers I did them a couple days ago and my back still a little sore. I've only recently started doing them and I can already see them growing. Before I was doing all these chin ups and pull ups with different grip variations and I never really felt my lats activate or grow the only activation I felt I was getting was shoulder impingement.I won't eliminate pull ups and chin ups from my workout but I will do them less often because on me it feels like they do more harm than good. I think because everybody is built different some excercises will be less or more effective on some peoole than others so it's best to experiment and find out for yourself which workouts work best for you

Man is exposing Paul Carter

6:47 just a thought, the chest could activate isometrically to stabalize the shoulders during heavy wide grip pulls while the lats do the majority of movement.

Increíble video, espero que salga el canal traducido al español, es muy buena información que debe ser expandida para todos 😌👌

Thanks for this because i absolutely struggle with the lat pulldown! I don't feel it at all!

Wide grip pull ups activating the pecs makes so much sense to me, every time i do dead hangs i get a chest pump and i thought it was so bizarre

I've seen good gains after adding pulldowns. I also do single arm rows but this really makes me feel my lats. Just as note, good form matters. Putting your back in the bench can make this less useful, only need to place your shoulders and up your chest (dunno how to say it) while keeping your hips down. This also increases range of shoulders, trust me you'll feel the muscle.

A good way to find out what muscles you use for certain exercises is to get your 20-25rm and do about 50 reps with a dropset. You'll feel which muscle is working.

Old school Bodybuilders gave the pullovers the nickname "the upper body squat!" This is how much respect they have for pullovers!

Super material, best graphs. I really wait for anologic for legs, trunk muscles and maybe rotation in shoulder.

This is quality🔥🔥

Standing single arm cable low row really hit’s my lower lats, i actually feel them twang like a bow..👊🏻

Those studies about the partial ROM creating better muscle growth than full ROM blew my mind 😟 I always knew getting a good stretch on the muscles is almost necessary for Optimal muscle growth I also thought a full ROM was always best , but i guess not !

Yeah baby that's what I've been waiting for

Fantastic video! It wouldve been great if youd been able to include something about the difference between a "hollow body" pull vs a not hollow body. From my experience, ive noticed a huge difference in where my lats get sore based on how i let my core sit with pullups and pulldowns. With the loose, arched back, i feel it much more in my upper lat, and with a rigid stiff back, more in my lower lats. Bc of this difference, i think people can definitely experience differences in lat hypertrophy doing pullups vs pullups bc they may not be doing them with comparable form. Also in my experience, i would recommend the cable pullover WAY before anyone doing it with a dumbbell. Although there is a difference in where the most tension is between the two, there is still good solid tension throught the entire cable pullover, but the top half of the dumbbell literally feels like nothing whatsoever. At the bottom of the db pullover you can feel the lats disengage bc they just dont have anything to do, so theres really only about 20 degrees (completely guessing at the number) of good tension in the movement. For lat isolation, i would definitely recommend the wide grip pulldown with a stiff back. Ive yet to personally find anything that hits them nearly as well, but theres tons of great options for that middle/upper lat

Happy isn't the word that can describe my feelings right now ❤️❤️

Just do pullups lol

Great video. Since a month I tried inverted barbell(supinated grip) rows with a slight curved path which I really like because it feels like it puts less strain on my lower back and front delts, but the biceps are way more stimulated but I can row a significant higher weight.

This "new" information should be a good lesson for people, in terms of "experience" vs. "science". Inability to create regional hypertrophy was strongly denied by many many "science" peeps. Regional hypertrophy was "bro-science". "Science" shows results based on what is tested....*within the ability to test*. It doesn't show "truth", and it doesn't change reality. It provides evidence, with a repeatable, formalized process. There is a huge difference between "not true" and "not evidenced". I am hardly anti-science. But when science is telling you "everyone else is wrong" where REAL experience (not just belief) is the basis for what people believe, I wouldn't discount experience. I was guilty of this when younger, and got humbled.

Thanks for sharing ! ✊Pullovers is one of my favorite exo. Great sensation. I really like the bar rowing to.

Pull ups alternate with pull downs, barbell alternate cable rows and machine pullovers (hammer strength and nautilus are great) should be the bread and butter for guys trying to build mass. If you do deadlifts every couple weeks then do bar rows during the off week. When you get really strong weighted pull ups, barbell rows and heavy machine pull overs are all very intense and fatiguing if you train heavy. They should therefore be used sparingly by big strong guys. Seal rows, chest supported t bar rows, lat pull downs and light machine or cable pull overs will have a lower stimulus to fatigue ratio. Something to consider if you are really big and strong. Many big heavy weight bodybuilders squat later when quads are pre-exhausted of they limit heavy squats to every two weeks on a week they don’t do a super heavy hinge like GM or RDL. All these considerations will allow for up to 2 half the volume back sessions where you can give all of your focus to a couple of exercises instead of doing a 15/20 set routine with 5-6 exercises with 3 work sets each. If you can do 6 hard work sets with a total of 4 back exercises on Tuesdays and Fridays for example you may be able to ensure the highest quality training with less systemic fatigue by limiting big unsupported rows to weeks where you are not hammering your erectors with heavy compounds. Advanced guys don’t have to give up bread and butter compounds but use them more sparingly with a little tighter form to reduce the risk injury for more consistent stimulus and more growth in the long run.😂

Awesome video and infromation as always, im really thankfull, I hope to see a video like this about high back, it would be awsom!

If you wanna be able to move things in space dumbbell pull over If you want to look big and have the back of a manta pulldown

Hammer strength high row is another variation of cable high row

If you want to grow your lower lats (most have underdeveloped lower lats) do unilateral plate loaded underhand vertical pull downs. You can also do unilateral vertical high rows using cable free motion or plate loaded nautilus machines.

Bent over rows target traps more depending on how far your elbows are from your ribs, and if the bar travels to your waist or belly button than if it travels to the tip of the sternum or the center of the chest. That’s what causes the trap over activation

9:53 - very good information, fits to "why gymnasts have so huge bizeps (triceps too)" because most of their training is with lengthen muscle (biceps) AND with stress (challenging) because you hang around with straight arms holding your bodyweight for example

Can you do traps next please, amazing content!

Huge efforts brother 💪

BRO THE AMOUNT OF IMFORMATION I FIND IN YOUR CHANNEL IS INSANE . I AM WAITING FOR THE CHEST

One of my favourite exercises which I had tremendous results with is pullover but hybrid between free weights and machine ones from this video. Just lay down on a bench (not accros the mench) like for ordinary flat bench press. Bring your head to the edge. Then grab a barbell with undergrip (like in the machine/nautilus) on your shoulder width, and bend your elbows. Now from as low as you can behind your head bring the weight to your belly using only you back muscles and your shoulders. Just try to bring your scapulas togehter and try to flex you lats. Now on the way back try to bring the weight back behind your head as low as possible. However this time try to use your chest and shoulders. This builds your rib cage in width. Not saying it will work same for everyone, but for me it is S tier exercise and I feel amazing pump and muscle engagement in this. If you have issues imagine what I am talking about, it's like performing nautilus movemen but with lay down on the bench and wich barbell.

Those blue and yellow dudes are shredded

I find that with the barbell rows the best way to perform them for optimal lat activation is to use a suppinated grip and to bend over 75-80 degrees and to pull the barbell towords your stomach. Pronated grip can activate them too but not as much.

for me reverse grip barbell row took my lats to another level

Yo great video, especially the part about the stretched position also likely having to be the hardest part of the rom, for actually being superior for muscle growth, I did not know that!

What about dragon flags?they also train the core,glutes etc

Great breakdown.

Just subscribed, love the nerdy details. You say the modality doesn’t matter, but the rest of your video is how modality matters, haha. I’m thinking specifically of the lat pulldown portion. Another modality comparison in the video that comes to mind is the preacher curls verse incline bench curls. This isn’t necessarily a modality comparison as much as exercise selection, but it close enough. A better comparison would be incline bench bicep curls with dumbbells vs incline bench with cable setup. With cables now there’s load on the bicep in the stretch position vs very little load in the dumbbell set up due to gravity pulling downward. One could argue that right the cable setup there’s less load on the top part of the movement, it doesn’t feel as less as the bottom of a dumbbell curl.

best lat isolation exercise IMO is the dumbell vertical row, just pulling up a heavy 70lb weight I could feel my back widen.

Jesus Christ man, your videos are fire, gj! You give so much value to your audience

Upper lats: Lat pull downs Lower lats: single arm lat pull downs, thank me lat-er.