Noble natties absolutely harvesting tier lists this month 😂

Rack pulls: Stretch = traps are to my knees Tension = literally ripping my arms off my body Feels = bliss Progression = literally the heaviest barbell movement you can do. 1-5 lbs increase is a tiny percentage of absolute weight.

ngl, you seem to have an understanding of resistance profiles and progressive overload that goes layers deeper than 99% of fitness ytbers

Thumbnail: W I D E Content: *FULL*

you should make your own tier lists with all your favourite exercises

"I'm the only one that understands this because I'm smarter than everybody else" I love that you just dropped that and left

His fear of heights held back the pull-ups

StreamYard needs to sponsor this man at this point

33:39 "bad form" pendlays aka allowing some hips and erectors assostance is so much better than strict perfect form pendlays, I guess both have their own benefits but you have to kinda treat them as two seperate lifts. I see some people in my gym doing strict pendlays, and im like bro you are not progressing cus you are afraid of getting just a bit ugly with it. Also your understanding of resistance profile makes us feel dumb so chill BRO! Lmao awesome video

King! Hopped on the PPLPP program and been loving it so far. My legs are a strong point so i don't really have to train them that much G😊

A 1h video...guys, grab the popcorn

You have the best fitness/bodybuilding channel. I agree with a lot of what you say and you have helped me very much in my bodybuilding journey. The principles you speak about are sound and can be applied to all excersices. Keep up the good work❤️

Straight up excellent review dude!

Shout out to KZfaq algorithm for recommending this channel, really one of my favorites.

Face pulls seated on the floor with one foot up against the column are orders of magnitude more stable than standing, fully agree with Jeff on that one.

1 minute ago is insane

Bro had me there with the renegade rows😂

"Did he just call my back mid?" 😂

Lat prayers being A tier is crazy id put it in C

18:32 THE MYTHICAL FRENCH FROG HAS COME TO VISIT YOU

“Nobody else understands it except for myself because I’m smarter than everybody… 😏” 😂😂😂

thank you for emphasizing the difference between the traps, lats, and spinal erectors. I hate when people lump the back together as if it's one muscle group

Your insights regarding the Tbar row have been instrumental to me: I did a landmine one-arm row (which I learned from John Meadows, but I'm referring to the lat row variation, not the upper back "Meadows row") BUT I used a short curl bar instead of an olympic bar, to really accentuate the Tbar row lengthed-biased resistance profile you mentioned and I grabbed the bar where the knurling meets the center smooth to amplify the load and it was an amazing experience! It felt great and the squeeze at the top was fantastic. As a mechanical dropset, I grabbed the bar where it meets the sleeve after the last set. Crazy! So thank you for informing me and inspiring me.

Jeff : "Speaking about your Mid-Back" BasmentBB : "wait did he just called my back Mid ?" 😂😂😂😂😂 i didn't see that one coming honestly 😂😂😂 , now i can't unhear , it whenever someone say "Mid-Back"

I think Jeff considers a lift that has some tension in the stretch “high”, compared to a worse lift where it’s low or zero (DB lateral, tricep kickback). Really, we care about having close to maximum tension there, at least on most lifts. Jeff has a lower standard. I get a good stretch on regular or, especially, “Illiac” lat pulldowns (I do them on a bench for stability). But if it was overloaded there, it’d be a great or amazing stretch. For pulldowns and pullups, I don’t necessarily cheat, but I pull explosively and purposely do not pause at the top, then milk the negative. I also don’t worry about losing a bit of ROM as the set goes on and I’ll do a few partial reps past failure on pulldowns.

I'm really glad I found your channel, great content for natural bodybuilding! I appreciate all your insights into these movement patterns. What do you think about underhand rows with an EZ bar for the lats, lower and mid back? I find with my elbows tucked into the sides this exercise hammers my lats very effectively, and the EZ bar makes it much less awkward than a fully supinated barbell.

I didn’t deadlift for 10 years, came back to it and after one session, my traps and ‘outer’ lats were in agony. Safe to say, Deadlifts are great for your back, and I was wrong and wasted a decade

Agreed with your takes

Good critique

Wide Pull Up-S tier for upper-mid lats Super Wide Pull Up-S tier for mid-lower lats Rack Chin-S tier for lower lats Diagonal Pulldown-S tier lower lats Others-A tier or lower Weighted Inverted Row-S tier

Rack Pulls (at the knee or above) is the GOAT for upper traps.

Regarding “progressability,” a heavier lift can be progressed more easily because each increment is a smaller percentage of the overall load. And barbells and most machines have more increments available than dumbbells. Of course double progression is a thing but you have more options when a movement has more/relatively smaller increments.

Nice!!!! Still looking forward for you to discuss shoulder exercises 😅

Basement scientist

I love Face Pulls as they did wonders for fixing my posture but yeah as I'm at the point where adding more weight just yanks me forward I primarily use them for warming up and to maintain my posture. Same thing with the Lat Prayer.

18:27 The frog returns!

Rack pulls after RDLs is a gem I picked up from this channel.

As a pure home gymmer - with a basic half rack with high/low cables, DBs, BB and dip/pullup tower - are there any lengthened options other than the DB pullover? I've learned alot from these tier list videos, thanks.

Wide pull ups where you bring your chest up so the body pivots semi horizontally will target lats and traps better than any of these since its essentially a row pulldown hybrid if i could only use one exercise for total upper back development excluding flexers its be a modified pull up

Pullovers the way most people do them might not be A tier for late specifically although you can improve the movement for that purpose, but they're about as good as it gets for teres majors which also add to width and look cool. Pecs and tris are secondary to teres in the upper rom

Nice critique! The t-bar row slander was hard to watch lol. On another note with my home gym, I only got dumbells and I have novice level legs so would split squats and rdls suffice for newbie gains?

56:07 This is only true when you aren’t close to failure. As the intensity increases, you eventually get to a point where you’re applying max effort to even just get the dumbbell to your forehead. To me this is where almost all of the benefit of the pullover comes from, so it doesn’t really matter if you skip out on the full rom concentric earlier in the set. In my opinion, it’s all about getting to that part of the set where your max effort during the concentric can just barely get the dumbbell over your face, then immediately go back into the slow eccentric. Keep doing that kind of lengthened partial that close to failure, and you’ll totally smoke your teres major (and lats if you’re doing it in a way that can hit the lats well).

I totally agree with going up all the way on dumbbell pullovers. It feels way better and more intuitive to me to go all the way.

I decided to test your theory on T bar rows and used a shorter barbell today in the landmine attachment. It definitely feels a lot more challenging with the same weight. So I'm gonna stick with this change until my gym decides to get a chest supported machine lol

Jeff is SCIENCE based, BBB is science BASED

8:39 you got me there for a sec 😂

You can cheat a little on chest supported rows by getting your chest off the pad and overextending your spine at the short position (making them "groin supported"). You can also force lengthened partials on machines with shortened resistance profile by going really heavy to the point where you definitely can't get past the sticking point but can get quite a few partials. But yeah, nothing beats the supported T bar row.

these reaction video reminds me of your videos before the new cam

Hi BB, about the rows topic, i do the barbell row with the Bald Omni Man technique and i feel it much better than the dumbell row; i have a home gym so if i do rows with dumbells they touch the floor, and even with the deficit they feel pretty awkward cause of the core stability aspect, so what do you think about his technique? For me it works pretty well.

@BasementBodybuilding What do you think about those Isolateral Row machines(like the Hammer Strength one)? I'm like 1.5 training years old, so I don't know it's utility for hypertrophy, but I will describe it below and maybe BB or some other kind and wise lifter will enlighten me. The movement is very similar to the IsoLat cable row, but it's on a set path. There's a chest and knee support, you load plates on the end of a lever arm, and it's a diagonal path. You pull the row high to low, and it is hardest at the bottom position where the hands are by your ribs. It's stable enough to get a little thoracic forward curve and scapular protraction at the top. You can arch your chest up and pull your hands back to the sides of your ribcage at the bottom. You can use a little momentum to focus on the negative with heavier weights than with strict form, and that might be a factor. I think it hits the lats, mid traps(?), rear delts, maybe the rotator cuff because the full shoulder motion,and a maybe thoracic erectors if you actively do that slight extension and flex.

Well, I know about almost EVERYTHING about training: workout types, rep ranges, warm-up sets, progressive overload, etc. Well, since failure (or close to it) = stimuli. Well, I know YOU can choose whether you want to go to or near failure. However, going to the fault causes more fatigue, whereas going close to it generates less fatigue. Well, I intend to follow the heavy duty method, which is ONE set to failure. We must fail the isometric, statistical and negative part. Well, my question, literally, is whether I should literally ALWAYS go to failure. (In case I'm more tired, sick, etc. Go next to her and with a smaller load. Not mine 100%.) Well, I know literally all the basic things. My question is just this=Should I apply the METHOD of going to failure ALWAYS? Whole year? If you can, answer me.

Bent Over Rows is S tier and S+ with a deficit. Best back movement of all, better than all pullups, dont care, never let me down, will die on that hill

Not on topic, but in what video/videos do you discuss banded face pulls? Tried looking for it, but couldn’t find it.

So going back to comments for the Landmine t bar row, sounds like it would be better to use a shorter bar (say 5 or 6 ft) with a wider handle?

do you try gripzilla arm wrestling handle? this is cable dumbell attachment for forearm training This is an interesting fat grip thumb hook that attaches to dumbbells and cables

How do you feel about chest expanders ?

I like your opposing views. Congrats for hitting your 18 inches arm goal.

People talk about dumbbell rows being great but limited. They just haven't heard of lever rows which only have the problem of being annoying to switch sides on.

Back being my weak body part. I was waiting for this video

Why so many fitness influencers push the "stretch your back during the exercise" narrative even when it comes to back thickness? Isn't it only good for lats ?

I wouldn’t say that pull ups and lat pull downs are hardest when the upper arm is parallel to the ground. That would be true if sitting/standing completely straight, perpendicular to the ground. But leaning back during the lifts, which is very common, makes this not true. I’d say a more general rule is they are hardest when the upper arm forms a 90 degree angle with the torso, aka they are perpendicular. This way the tension on the lats is maximised. But id like to know your opinion on this.

abaut Powertec preacher curl attachment for incline bench what do you mean by mid range biased ?

Have to disagree on lying face pulls. If you put your foot up against the cable station, it’s definitely enough stability

I almost feel like teres major should be treated as a separate muscle group to the lats, I can feel them much more on wide-grip pulldowns/pull-ups for example

I have a wide back, cant do a single pull up but can dumbbell row 121lbs dumbbells for 8. Traps are my strong point. So I rate DB Rows as A MUST EXERCISE. Then there is infinite space between second exercise required for big back.

I have a question I just want to know if the body adapt with a certain volume as example if I do 6 sets weekly for biceps is biceps will adapt with this number and then I'll need to up the sets to see results

What tier would you put inverted cable rows that Alex leonidas does

What do you think about the Seal Row? Its my favorite row variation

I think a good way to do strict back movements is continuing to do partials reps until the weigth doesn't move anymore. That way you do not need to cheat. 😉

Hello Mr. Basement, do you have any book or ebook recommendations that explain resistance profiles/curves? It would be much appreciated, love the content!

If you're doing one biceps and one triceps exercise per workout, should it be a particular type of exercise (for example mid-ranged curl) or does the exercise selection not matter much?

Jeff put rack pulls above the knee in F tier ? Where is AlphaDestiny bro would beat his ass even tho they’re friends 😂

For the lat pulldowns, if the pulley system is set to be much higher than usual, would the strength curve change? By which I mean, when i reach the top position the weight on the cable is still not touching the ground creating tension

Have you seen Matt Irving? Hes a natty who only trains arms on the quest for 19" arms.

I was wondering if anyone could help with a question regarding pulldown grip. I've had a little bicep tendonitis and was wondering what pulldown/pullup grip would put less stress on the bicep? Would it be wider, pronated, maybe thumbless?

BB do you not consider the rhomboids their own muscle group? I noticed you skipped them in your list of muscle groups: lats, traps, and erectors

Why do you say the rack pull is excellent for the upper traps when they just work isometrically? I mean you could change your form and allow your traps to move and contract but that would just turn it into a shrug (much better in terms of hypertrophy). From an upper back perspective the rack pull is basically the same as a deadlift, so if the deadlift isn’t particularly great for the traps, how can a rack pull be. It even has less time under tension than the deadlift considering the shorter rom. Not that it matters much since it remains an isometric contraction.

i rlly appreciate your insight on these things. jeff has a great breakdown of things and gives good advice, but we are alll subject to biases, even you wity your smith machine supremacy hahahaha, smith machines are rlly good tho

So aside from pullover (screws my shoulder) and chest supported T bar (don’t have this), what are actual lengthened profiles for the lats?

BB, what do you think prevents weighted inverted rows from deserving to be an s-tier lift?

you will tear your back doing that preacher curls bro

Yo bro are you sure your arms aren't actually above 18? I just got the same Renpho rape measure you have (pretty sure its the same model) and it doesn't account for the distance between where the tape feeds from and where the end of the tape connects to, so it displays the exact length that is marked at where the tape feeds from. This means that if I were to pull it out such that where it feeds from is marked at 6 inches, the screen will say 6 inches, even though the end starts at 0 and doesn't extend all the way to the beginning of the tape. On mine, if you anchor the end of the tape and then retract the tape without it around anything, it indicates that the distance which is unaccounted for is 0.62 inches. When I add 0.62 to the value displayed on the tape measure, it yields identical measurements to when I use either of my normal tape measures. You should look into it.

cant you just use a shorter barbell for the T-bar row to make sence?

Best trap/rhomboid exercise if all you have is free weights, body weight stuff, and adjustable bench?

4:00 me deciding to hop on a bulk

In your upper/lower, can I replace smith bench with db bench and smith jm press with db skullcrushers?

Streamyard is iconic at this point

StreamYard my fav fitness influencers

Jeff the content farm.

when will you do another q and a Mr. Basement? I have a lot of questions about training lol

Jeff is absolutely getting confused over his own rules around tension and stretch. He advices that you bend forward on cable lat pullovers so that when you arms are at the highest point (aligned with head) the tension will be greater. That is correct. The force of the weight is (more)perpendicular to the movement. But then why does he say tension is high at the top of these pulldowns, when the force of the cable is parallel to the movement?

Shout out to all the old school bodybuilders who had better physiques doing the c tier shit than some dudes doing all the s tier shit nowadays.

Wide and meaty turtle back gains to keep the Noble Natty community afloat 🐢

I love the increasingly agitated "you can add weight to anything. "

Dumbbell lateral raises get to a point where you can’t add weight and properly do them.

Alex Alphadestiny strongly disagrees with pullups places 😂

I can’t wait to see who does these at the gym lmao. I’m not subscribed to Nippard so I’m out of the loop.

Idk how he rates all of this goofy stuff over the tried and true like pull ups. These exercises have been around forever because they work.

Bruh what do you watch before pumping Iron?? You should get a flat screen in your basement so you can put stuff on in the background lol

I understand your rankings but a little thing I find weird is you saying a deadlift is maybe b tier, but a barbell row or pullup is still b tier? I know you sakd high b but surely there's more of a difference than a deadlift