Alpha Progression App: https://alphaprogression.com/HOUSEOFHYPERTROPHY
FREE Bench Press E-Book: https://www.houseofhypertrophy.com/free-e-book/
Timestamps:
0:00 Intro
0:40 Part I: Horizontal Pulls
7:28 Part II: Vertical Pulls
14:23 Part III: Isolating the Rear Delts?
22:52 Part IV: Summary
Beats:
1) 528hz heaven playboi carti type beat 2022 (prod. yungrowdy) - https://www.youtube.com/watch?v=GqpnLBU5PEI
2) Playboi Carti x Pierre Bourne Type Beat "RRanthem" (Prod. Fedia x 2dah) - https://www.youtube.com/watch?v=dCUz0JCCbr8
3) Angelic Pluggnb x Summrs x Autumn x Twinuzis Type Beat "TrenTwins" (Prod. Fedia) - https://www.youtube.com/watch?v=1FgCcegChUc
4) Melodic Pluggnb x Summrs x Autumn Type Beat "KL!" (p. Fedia Warheart Kry) - https://www.youtube.com/watch?v=6tnQazwJ5fk
5) AMBIENT CLOUD RAP TYPE BEAT "OUTER SPACE" - https://www.youtube.com/watch?v=4d5jZ-DBF5E
6) The Kount, Makzo - Wayfare https://chll.to/e9860cd7
References:
Australian Review Paper: https://pubmed.ncbi.nlm.nih.gov/30411350/
Study looking at upper, middle and lower lat leverages: https://pubmed.ncbi.nlm.nih.gov/18691376/
Leverage is one crucial factor:
https://journals.lww.com/acsm-essr/fulltext/2019/07000/a_principle_of_neuromechanical_matching_for_motor.5.aspx
https://pubmed.ncbi.nlm.nih.gov/19124540/
https://pubmed.ncbi.nlm.nih.gov/16458022/
Lats wrap around posterior chest wall: https://pubmed.ncbi.nlm.nih.gov/11415812/
Lats and Scapula:
https://pubmed.ncbi.nlm.nih.gov/16092134/
https://danogborn.com/the-lats-scapula-debate/
Rear Delts leverage for shoulder horizontal extension: https://pubmed.ncbi.nlm.nih.gov/9356931/
Those 3 fine wire papers:
https://www.jospt.org/doi/epdf/10.2519/jospt.2004.34.7.385
https://pubmed.ncbi.nlm.nih.gov/1867334/
https://pubmed.ncbi.nlm.nih.gov/18174934/
sEMG study comparing lat pulldowns with different grip widths: https://pubmed.ncbi.nlm.nih.gov/12423182/
sEMG not correlated with hypertrophy: https://www.biorxiv.org/content/10.1101/2023.06.21.545949v1
sEMG research on the calves: https://content.iospress.com/articles/isokinetics-and-exercise-science/ies654 + https://pubmed.ncbi.nlm.nih.gov/20581696/
Long term muscle growth research on calves: https://pubmed.ncbi.nlm.nih.gov/32735428/
Kassiano: https://www.researchgate.net/publication/370467186_Addition_of_the_barbell_hip_thrust_is_effective_for_enhancing_gluteus_maximus_hypertrophy_in_young_women
sEMG research on machine revese flyes vs seated rows:
Franke et al. - https://www.researchgate.net/publication/263292517_Analysis_of_anterior_middle_and_posterior_deltoid_activation_during_single_and_multijoint_exercises
Botton et al. - https://edisciplinas.usp.br/pluginfile.php/3887013/mod_folder/content/0/emg_deltoide_diferentes_exercicios_silveira_lima_2013.pdf
Long muscle length research:
Maeo 1 - https://pubmed.ncbi.nlm.nih.gov/33009197/
Maeo 2 - https://pubmed.ncbi.nlm.nih.gov/35819335/
Pedrosa - https://pubmed.ncbi.nlm.nih.gov/33977835/
Kassiano - https://pubmed.ncbi.nlm.nih.gov/37015016/
https://journals.lww.com/nsca-scj/Abstract/2023/04000/Muscle_Hypertrophy_Response_to_Range_of_Motion_in.4.aspx
https://www.houseofhypertrophy.com/BICEPS-LENGTH-TENSION/
Deltoids have 7 segements:
Brown et al. - https://pubmed.ncbi.nlm.nih.gov/16458022/
Sakoma et al. - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042752/
Audenaert & Barbaix - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2840820/