YouTube what's up man, Salah Mike, Third Street Barbell, 3sp.co for all your clothing needs. Today, my big three movements to grow your biggest back. Tap in, we'll finish off with a little bit of biceps. It's whole day, I am on a legs push pull twice a week. Six days of training, welcome to back day, come along.  Back is kind of one of the mechanisms that I suggest most people train for high hypertrophy. The bigger muscles you have, the more stable you are and the more strength you can build.  Yeah, they're used in the movements but they're not a main mover and squat venture dead. They're obviously stabilizers. So, training your back three, four times a week but at least twice pretty good. Should be the goal. Same with biceps. Like yeah, they're not like functional but they are stability in the bench. They are stability when we're pressing. So, it was just never hurt. And me personally, it's something I enjoy to do. And again, if you're a bodybuilder, then we gotta get after it. You gotta train it just as hard as the other ones. There's still too many bros running around with these shrugged up shoulders and no back.  And it doesn't have to be too complicated. You know, something kind of horizontal, something kind of wider grip, something more narrow grip and more of a mid-range and then something more horizontal, sorry, vertical, some mid-range and then something more horizontal. And again, if it's pure hypertrophy, we're not focused on strength. I do like machines or cables, anything where you can kind of stabilize the rest and actually focus on moving the most amount of way possible. There's nothing wrong with a bench over row. I absolutely love them. I think as a secondary movement, if you're a deadlifter, it isn't a bad idea because we're still getting some stability from our low back, which is important to have a strong low back and your power lifter, but if you're really trying to hone in on those lats, getting at least one to two exercises where everything's as stable as possible, like a cable, like a machine, it's probably gonna benefit you in the long run. I'm gonna do one or two more biceps, cardio before I call it. So Dan's asking kind of the difference between doing like a preacher, more typical way using the pad versus what I'm doing, going reverse. What's going to reverse is more like an incline and basically it's just using your bicep in a lengthened position, which means the joint that's moving is our elbow, right? That's why it's isolation, but our bicep connects at two different joints. And so when we face the opposite way, this allows our bicep to be in a lengthened and stretched position. And so then we'll work the bicep through that range. And then when I'm in this position, because again it attaches at our shoulder, our AC joint, now it's in a shortened position that there's no stretch here. So we'll do these second, so we'll do both. Now both are strict because we're using that. So that's kind of the case with every machine we're trying to do. We're always trying to stabilize everything, but the muscle we're using if you're trying to build muscle. That's why all these machines have pads on them, right? Cause it's going to hold you down as much as you can and you're only moving the joint you want versus strength training, where you want to be in the most free motion controlled because you're working on strength and movement. Here we're trying to work muscle, there you're trying to work movement.   Look it up. What animals are in the pyramid? If there's a gator in there, I'll give you a hundred dollars. Yeah, animals. And with my Johnson, I'll write it down. Excuse me.  They got ducks that you can hunt in there, I'll tell you. They have ducks right across you fucking. Yeah. No way. No way. No way. How'd you swamp? How'd you swamp? You said the lake. No? Obviously you didn't get that to say. What'd you say? What'd you say? It says that the swamp in store showcases alligators in 30 feet. What's the money? It's a thing. No, it's not. What makes a swamp a swamp in a lake of lake? The way the water is. No, that's a river. I'm a rascal one. Yeah, I think, again, you just gotta keep things simple and shout out to the guys that are really trying to be precise, but a lot of times we're majoring in the minors. We just wanna do some kind of vertical row, wider grip, some kind of middle row, closer grip, and then some kind of closer or wider grip, horizontal row. And mix those up, go hard, push yourself. More importantly than the exercise selection, which is such a hot topic, I think people just don't push themselves enough.  It gets complicated because our joint, our shoulder joint is very mobile. So it takes, it goes in a lot of ranges, right? It's supposed to move in a straight circle, obviously my shoulder ain't that great. But that means that there's a lot of different muscles and angles that attach that joint to keep it in its socket.  It's just the biggest combination of muscles in our body and is a stabilizer and basically all compound movement.  Stay tuned, more push, pull, legs coming, comment below what you wanna see. The FB.CO for this team and many more. We're running out of sizes, we'll grab yours now. Silent Mike, catch you on the next one. New content every single day. Turn on notifications, share this with your friends, I appreciate you.