Awesome video! Cant wait for the push and legs video!

Great video Milo. As usual.👌

Right in time for my pull day. Thanks, Mr. science man.

this is basically a mirror of my pull day, nice. i also do side delts isolation, cuz you know, delts.

I am the limiting factor. Great vid

THANKS DR WOLF

what do you think of lat focused rows? They seem to not really be needed since they just seem to be a worse than pullups/downs.

Signed up for MyoAdapt updates, but any idea when it’s going to release? 2024? 2025?

Can you make a coaching style version of Mya adapt for trainers? Like a version of the app where we can create multiple profiles for each of our clients. Having an all in one app that automatically tracks and modifies their nutrition, weight and lifts would be awesome

Agreed on push legs pull pattern. That’s what’s served me best.

does the bench cable curl promote tension or just strettch at the lengthened position?

Muito bom seu conteúdo, ja mudei muito meus treinos baseado em seus ensinamentos , grande abraço do Brasil.

T-bar row tip: use 10s and 25s rather than 45s to increase ROM if you are doing them full ROM. Pull tip: use straps for exercises where grip is a limiting factor (lat pulldown/pullup definitely qualifies as grip-limited IMO) and add forearms/grip training elsewhere in your program.

As soon as the psh one is out, i'm changing my cycle!

I think mixing your training with higher rep ranges makes sense especially if you have been using the same 5 to 12 rep range and in some cases when going heavier with a 4 to 8 rep range. The higher rep range and lower weight is a hit to the ego but the contraction and burn does feel different and is something I feel my training was missing. Will continue to read some of the research and pour through your videos to make better sense contextually. Thank you for your work.

Which muscles do the T-Bar row stretch? Just upper back in general?

After potentially 12- 20 sets for back and 8-15 of them being horizontal pulling, and this 2 times a week does it really make sense to include 2-5 sets for rear delt in that workout? This sounds like a prioritization program for your upper back and rear delt?

Why pulldown/pullups over for example lat prayers or pullovers? Given you're doing plenty of rowing and adding bicep curls. Also, should most people do more volume for pulling motions than pushing motions?

On the rows, is it rows with arms close to your body on the first one and then on the second row it’s flared elbows?

One for push day also please... Or is it already there?

Whats about the infraspinatus? Is ot worth to train them for bisual Hypertrophy?

4 and a half random pull day tips: - Separate Traps and Lats volume, they are not the same muscle group, and sometimes overlap is exaggerated and sometimes it is non existent. - Horsecocking big weights is the only way for the back, there is just no way around it, if you are pulling as much as you are pressing, you are weak and you need starps - Have a dedicated day for the biceps/arms, don't expect them to grow from being trained last in a back day, or alternatively train them first in the 2nd pull day. - I like: 1 Horizontal Pull 1 Vertical Pull 1 Lat or Trap isolation 1 Rear Delt Isolation 1 Biceps exercise + Heavy hip hinge on leg day. Any more biceps exercises at that point is junk volume imo.

Yeah, man. I'm not resting less than 3 minutes on compounds

Great

When it comes to doing supersets, do you have any recommendation about the rest time between the two exercises? I've always done zero rest but wasn't sure if modern research suggests otherwise.

Make one push and leg day please

Tip: Maybe do the wrap up or at least the "like and subscribe" bit, after the app promo. Im sure many already left the video because it felt like it was over 🙏

Nice vid! Do you think hammer curls are necessary or should you just do more regular curls? I heard dr mike saying hammer curls aren’t that great.

what about pull day lat focused

Bro thats literaly my pull workout

I suppose we can use whatever adjective we want, but I think it’s pretty smart to deadlift for back gains. Perhaps that will be included in the leg day. But if S/B/D aren’t in this list it probably has minimal value. Sure there are no magic exercises but those should be staples.

Dr. Wolf, do you have a place you like to pull to for rows?

Beautiful

you talk about avoiding redundancy, but isnt the first and 3rd exercise the same movement, essentially?

Why did you choose tbar row and then chest supported row ? Isn't that redundant?

Seems like a lot of volume!

Why so high reps on everything? I feel like going over 10 makes it super difficult to get close to true failure, you basically just give up because of pain/boredom/cardio issues.

Hey doc, can u make a video on the differences between grip widths in lat pulldowns or pullups

Since you only do lengthened partial training would you say the outer portion of biceps closer to elbows are more developed than the portion closer to the shoulder joint? same with triceps

You will build muscle, you will get bigger, great exercises, try to to this with another 3-4 trainings per week with the same volume , training to / near to failure and i swear your recovery after a month will suffer soo much, thats why i stick to like 3 sets, 2 heavy to failure !! (You really need to train hard bro) - 6-9 reps , 1 set 8-12 and recovery never seems to be an issue (unless doing heavy RDLs / Squats / etc.. which is well known to be taxing af) I believe there are some individuals who may benefit from more volume, especially beginers who need at first to get familiar with training, get to know their bodies and develop that neuromuscular connection, develop ability to stabilise themselves, use core well, simply to be able to control your body ..... but i still believe as you get more advanced high volume will make you suffer, thats why juice heads can train like mainiacs and are ok and you with perfect diet, sleep will still not be able to recover. But do an experiment, try to go for 2 bulks starting at relatively lean state and stick once to high volume and next to low volume, then you can decide. Thats just IMHO , do what you want G and lets all work hard no matter what style we use.

Push, pull, legs, rest, upper, lower, rest Push, pull with deadlifts which hits my legs a ton, rest, push, pull, legs, rest I dislike upper/lower-only because I find it very hard to get everything done while maintaining enough energy and focus for the work to be quality. I also find the nagging about frequency to be very overrated. In 10 years time, the only thing that's really going to matter is consistency, not frequency. If you are not competing, why do you train like you are? Your main goal shouldn't be maximum gains now, it should be maximum gains and health in the long run. I have tried everything from 6 days a week to what I do now, which is every other day. And this is so much more enjoyable.

What is time effiencent

Sounds like the app is designed by Maeo et al

For the algorithm

🙏

Overreaching: good, bad, ugly, please and thanks.

I like chest one day, back another, arms another, shoulders another and legs another day. More days less time in the gym.

Believe it or not, I've just noticed doing only one set per exercise gives much faster gains than doing 3 as I did before. Strange isn't it?

Nice Video! What do you think about Ring Rows?

What’s the reasoning behind not including a pullover movement ?

for the love of God....time stamps please!

Never get anything out of the T bar row. It feels like the most pointless exercise ever

"most people can do 15 pull-ups"... Yeah, you're clearly not working out in my gym...

If you have ample time you can spend in a gym when I do heavy compounds I do not care how long I rest as long as I am hitting failure and beyond. I wait to get my breathing back to normal

I do 6-8 sets for back 2x a week. This seems insane to me, but then again I'm a beginner still making decent gains.

Full body when? Jk i am on week 27 of you muscle growth 5/week full body (you know the one on the website)

2:03 Now it's become 5-50, not 5-30? I missed that!

16 references to create a pull workout. Jeez.

it would've been good if it had assisted pull up in there, otherwise meh

1st

Devil's advocate, here, if I may be permitted to be so bold. You state that when doing more sets, try to stay a little further from failure and save that for the later sets. Not to go all Mike Mentzer on you, but if you've also stated that "effective" sets are those closer to failure, then how effective are those few early sets. I would argue that two sets of actual failure are more productive than three sets with 4-5 RIR and one set to failure. I also suspect, not being a scientist, admittedly, that the only reason more sets are better than fewer is that more time is spent in what we could call the Zone of Effective Stimulus, i.e. the last 3-4 reps before failure. Two sets to failure would yield 6-8 reps in that zone as opposed to 4-6 reps by saving the effort till later. Any early reps seem too easily handled to be effective. I doubt anyone would recommend doing sets of 3 with 50-70% 1RM as an effective plan for hypertrophy. Otherwise, I love your videos and consider you my new "go to" for science based advice. Keep up the good work.

How can a "science" guy say if you don't do PPL twice a week you're not training each muscle twice a week?

You need to show the excercises more, u barely show them and go back to talk to the camera

Stretch doesn't build muscle u need the contraction

Don't do any of those biceps exercises dangerous most exercises he tells u to do u never have to do

Dont need science, you need to workout harder.