Sport Scientist Reacts to Natural Hypertrophy’s Training

Sport Scientist Reacts to Natural Hypertrophy’s Training

Welcome back Dr Mila wolf here today PhD in sports science with wolf coaching today we’re reviewing natural hyperopes train we’ve had it back and forth online but I’m not acting bad faith I’m going to be reviewing his videos and seeing whether or not I agree with his technique from a sport Science

Perspective for hypertrophy let’s break it down hello YouTube and welcome to my top 10 hypertrophy list as you can tell I have a pretty decent physique I’m fairly big so I think I have some good things to share with you guys movements that stood the test of

Time but that I wish I could go back in time and start doing earlier because they truly gave me a ton of G that lighting is very loyal list it’s that these list are the best for everyone but I do think that for hypotrophy they are

Top tier in a sense it’s like training Straight Out The Shed in here they might actually give you a ton of results as well in terms of the way the list is structured it’s quite simple there are 10 lives in there and are ranked in

Order of importance so when I look at my physique today so these are top 10 exercises as recommended by natural hyp if I took it away from this list would result in me looking worse so in a sense as B said himself if I was stuck on an

Island quick cave here you can’t really determine causality right like there’s a million things happening in your life right now that are more influential than which excise you picked is the difference between a close grip bench press and a medium grip bench press really large enough to be able to detect

Within the context of your life right could you really say you’ve grown your chest more over the past two months because you switch to close grip versus medium grip when your sleep stress nutrition and other factors all change as well as your volume your frequency so many influential variables are at play

The determining causality from your own training in terms of results is actually a lot more challenging people realize with a gun to my head and I was thought okay you can only do 10 movements these are the 10 movements that I would do at my number 10 I have french press but a

Surprised that a French man would have the French press in his list I believe that it is a great movement for the long of the tricep I agree The French Press is great and it is the inclusion of The French Press into my program that made

Me love training this body part to me most of my this is great I love it came from The French Press and I love to do them with a dumbell now the issue with the dumbell is that you run the risk of developing tendonitis which I’ve had and

When that happens you’re stuck you Cann spam the movement and a movement that is not spammable will not get you much gains but I have found ways around it so for example if you have a cable Stack The French Press with the cable stack is

S tier it is the best way to do French Press you could I don’t think there’s any evidence to suggest that doing The French Press with the dumbbell is going to cause more 10 nus than a cable what have you equally I love The French Press

I refer to it as the overhead extension but it’s the same thing I think it’s great I think it lengthens the long head of the triceps more which as you can see in this video here results in more hypertrophy so overall I agree I don’t agree with t stuff but who cares sping

Hair so you could also if you wanted just shift your torso angle so as to do the French press behind the head like this with the shift I find also that it makes it much more comfortable it’s a very simple barbaric movement but if you have never credit I encourage you to do

That now for my number nine I have Roman deadlift they were never a priority and I regret it Romanian deadlifts are great I really should change my gains especially in the arring department by focusing so much on deadlifts there’s a reason why many people nowadays say that

The dead as much as we’ve had it back and forth about power building and deadlifts potentially not being optimal for growth I do generally agree that rdls are better for hypertrophy than straight up deadlifts right they will lengthen the hamstrings more they will generally lengthen the glutes more so

They are a better exercise for hypertrophy especially when you consider that most people perform rdls with an Ecentric whereas they perform conventional deadlifts without an Ecentric so I actually agree isless hopy I disagree with them but I do agree that for bodybuilding if you do 80% of your

Volume with deadlift and 20% with the deadlifts you’re not doing things properly if your goal is hypertrophy that’s fine deadlifts because the if your primary goal is hypertrophy you probably shouldn’t be or if your only goal is hypertrophy rather so the easiest way to make sure

That this never happens is also to do deadlifts on the side at this point I do both and I find that this is the best way to progress on the pattern number eight might be a surpris some of you guys because as you know I was the no

Shoulder guy for a long time now I try to grow my shoulders and the LI that I use for that is the override press that is at number eight I think is this an overhead press or a br press crial pressing you are short changing yourself

You really should be doing it Lal raises are good addition but they’re not enough so to me they are vital and is why they made their way into that list because any and every shoulder gains I’ve made in the past three to four months I’ve made Solly by spamming over press as

Much as possible so this is my method and this is why I think that you should do them as well now so I think overhead press is a great exercise I don’t think it’s a must include right like he made it seem like it was a must I don’t think

It’s a must I think you can get the same gains doing cable front raises some later raises and some M work right I don’t think they’re essential but I do think they’re a great exercise and I think if I were to construct a hyper program unless someone had a preference

Against it or someone had pain doing over press I would typically include it for hypertrophy so again I agree now what I would thought you for this is to find the St that you like when I do an over press my grip is here it’s within the shoulders because it’s what’s

Comfortable same for you find the grip that you like the most it could be a snat grip it could be behind the head it could be with dumbbells it could be a neutral grip I don’t care as long as your arm does this you’re good then for

Number seven I agree this is excellent I’ve been doing the longest not quite and it is dumbbell rows I absolutely love dumbell rows so I would just bend over on top of two dumbbells and roll the two dumbbells at once doing something like this and it grew my back

And not just my back it also grew my postular chain because guess what this is the only exercise I did for poster chain the only one and when I started deadlifting I think it was two years afterwards so two years of doing RS like this the first time I deadlifted I

Picked up 275 for five with good form it wasn’t really my first time dead think oh so I don’t think and this isn’t the this but I don’t think 275 for 5 is anything to be like impressed by like I’ve seen untrained people do that so I don’t think dumball rows necessarily

Cause them to be strong in the lift but the dumball row is absolutely fine would I pick it as an exercise to Target your whole posterior chain no and I think rdls will do far more to G your glutes and hamstrings and Alors than dumbbell

Rose ever will but I think for the upper back and midback the dumbar row is excellent right like you’re going to put on a lot size it’s not the best exercise ever right it doesn’t have the best resistance curve like most back exercises it’ll be hardest in that

Shorten position and I think lengthen partials do circumvent a lot of that issue and I think potentially right anecdotally that’s why people like cheating on row is because they still get that length in position and they kind of are not limited by shortened position strength anymore but I would

Say just do length and partials instead cheating will add more fatigue for not much additional benefit in this case versus doing L and paral so I don’t disagree with him I think the dumb row is a fine pick my arrings my bootes and my low back now that I’m more

Into body building and I want a more focused approach I do them with only one arm by posting myself I made a video about that it will be in the pin comment if you know how to do your dumb R properly it is an amazing movement

Because you can f every fiber of your upper back stretching and this is one of these lips where when I see people tell me that it’s good my answer is you’re not doing Dum R properly or you haven’t found your style yet there are so many

Ways to do them that at this point I do think for most people dumbbell Rose are slightly better than barbells mostly because it’s down to execution right like when a lot of people do B rows they will put the bar down at the bottom and not get that stretch whereas with

Dumbbell rows most people do get a full stretch on each rep and thus get more hypertrophy right so that’s a great option I will say they might be a little bit less time efficient by having to do both sides and both sides actually being relatively tiring your session duration

Might increase a little bit versus doing bilateral dumbbell rows right where you’re not supported by a bench you just bend over and do some rows with both arms at the same time I think that’s going to be a better option the other if you’re not doing squats or at least a

Heavy KNE flection which is squats are great you’re not going to get big legs or at least not as big as they could be meaning that I don’t buy into the idea that you could get massive legs from lunges and from knee extensions I’m not

A purist I’m not saying man L Bar you can do SSB you can do hack squats you can do Bel squats I do not care but please do your squats for me my legs are massive admittedly I think his legs are fine I wouldn’t call it massive although

Damn all right Charlie um I don’t think you need to squat to maximize lower body size I think with with a split Squall variation with a lunge variation with anything that allows you to get deep knee flexion and or deep hip flexion in your training you’ll be just fine I

Think you get the same hypertrophy doing length press leg press sorry I think you get the same hypertrophy doing leg press and AAL and other exercises and skipping squatting allog together versus needing to do squats so while I agree that squats are great they’re not a must do exercise within hyper training nothing

Really is not defined at all just massive HS but all of that I got I got from squats I never did a leg experience my legs actually I take it back I had already 26 to 27 inch squats my legs were already that big when I started implementing other the methods and I

Encourage you to also have at least one type of squat in your list now for number five we start to get into my favorite movements of all time that I do all the time and I’ve done for pretty much forever oh man I’m a cur bro it

Should not be a surprise I’m absolutely obsessed with biceps to this day if you look at my the technique here is not that’s for a reason if it were to be that more and more people started for example as they treat our compounds you would see more and more people with

Massive arms actually find your style of fuel that you like and you will find that it will it will give you tremendous reason first things first the execution on that clip of curls is going to be far from ideal for hypertrophy and that’s based on 20 to 25 studies now showing

That more lengthen training we actually get a stretch in the muscle group is superior to for hopy to more shortened train and so I would not recommend the technique he was using here I think curls are great I think you should do curls in your training I don’t think

Barbell curls are going to be the best option I think typically cable curls allow for a better resistance curve allow you to get a deeper stretch incline curls can be great specifically when coupled with length and partials so as to actually make that bottom position challenging I think it’s fine for what

It’s worth though I don’t think he has particularly outstanding biceps I think his physique is reasonably well balanced and I think people often fall victim to the idea that symmetry is this all elusive thing whereas if you actually speak to bodybuilding judges if you actually competing in bodybuilding you’d

Realize that at least within bodybuilding symmetry is a lot more of a range than Target and and like you know the whole spider physique thing is a bit silly to me results as long as you do them properly of course now for number four is a li that shouldn’t really be on

The list because I only started doing them three years ago but in three years it made such a difference in my physique and it impressed me so much with the gains I got that if doing pullovers or doing something wrong and I firmly believe that because the technique is a

Problem here which is the point of body building of course every lift does that but there is something almost magical about pullovers it’s the technique is a real problem I think that the depth is it’s like if he was quarter squatting for hypertrophy right my bro you can go

A lot deeper than that so for hypertrophy go a lot deeper than that as I mentioned earlier lengthen training is better than shorten training for hypertrophy and the dbo pullover specifically is already designed to put the most tension in that lengthen position and to allow you to get a

Stretch in your pecs and in your lats so why wouldn’t you just go deeper the exercise is great and I think as far as like if I had to pick one exercise for the lats I would probably pick the dbo pull over or the barbell pull over but I

Think as far as technique goes once again like with curls I I think it could be a lot better rip cage expansion until you experience it you don’t understand it so I recommend that everyone try I don’t think there’s anything to rip cage expansion I think it’s just your serus

Anterior lats and PE getting bigger go back in time and force my younger to do a lift it would be pullovers because I firly believe that if I started doing pullovers the first day I got dumbells my body would not look the way it looks now my physique would be on another

Level but that is not true for number three because number three is actually the first lift that I ever started doing and that is situps I was obsessed with situps like many young men I wanted a sixpack so every night I remember in my bedroom I would put the radio on and I

Would put my feet underneath the the thing speaking French now for some reason have I again it’s approach and to me if you not doing a form or another of isolation for your abs you are show getting another type of stupidity but one that you will actually

Regret because AB isolation is free guys please do it right I I’ve seen many of these lists from many I agree and I was sadden to I think AB isolation is a great idea to go back to a time where were actually obsessed with abs the shredded brow don’t have the Monopoly on

App development we can take that back as well for number two I have Pull-Ups so you’ll see that number two I agree and in fact I think that direct AB training is a little bit slept on especially by people who are not at Lane like you can

Get bigger ABS that will be more visually impressive even at higher body fats even in the off season right if you train your abs directly and grow them as a muscle they will be visible and more impressive even at 15 or 20% body fat often times for males so do it if you

Want bigger ABS two number three number one are all in the same vein these are movements that I’ve done forever and I think were the most instrumental in developing my physique pull-ups are still the king of upper back builders in my opinion if you want bigger lights do

Your pull-ups if you want to better def find upper back area your pull-ups if you cannot progress anymore because again the technique on these pull-ups Is Not Great get a full stretch GP there are so many ways to do pull-ups that you will always find a method or another to

Squeeze more gains out of them my back before I started doing pull-ups and after I started doing pull-ups is night and day I used to have a fridge back where my back was like this and when I started doing pull-ups finally and I was out of my power pullups are great I

Think that they don’t have the best resistance curve ever and I typically do prefer pull Downs for length and partials but I think pull-ups are great rules D rules and pull those you’re good you got your upper back gam covered throw a hip hinge into the mix like an

RD and you’re going to have a massive pitball back and then we move on to the number one never heard the Pitbull Back That is not even really a lift but to me when I thought back and I I question myself interestingly I don’t think rdl’s

Really grow your upper back I think they will grow your rectors which do extend up your spine so I guess technically they might go upper back a little bit but I think that’s a different type of growth than most people think I don’t think Rd or deadlifts will really grow

Your lower traps or your mid traps or your ROM boards or anything like that so just my two cents myself and I looked at my body I was like all right look at what you look like which lift if you took it away would make all of this melt

And the answer was obvious to me push-ups push-ups made the single biggest difference in my physique I did this a rest day and the big mistake and a regret that I have with push-ups is that I turned my back on them because at some point I discovered bench press and

I was like well so long push-ups I found the best better variation you suck now and I was I think push-ups are great don’t get me wrong but I think using a deficit push-up where you deeper stretch and your triceps from d and chest will be a lot better the traditional push-up

The way most people do it is not that great in my T there is a reason why if you follow my novice program I have you do push-ups more often than I have you to bench because to me this is the type of mov that is instrumental people talk

About building a base building a base and usually what they mean is get a Fourplay dead L that’s not a base to me that’s a base to me is getting proficient at push-ups getting proficient at pull-ups that’s solid base if you get these two in ERS I don’t think proficiency hugely impacts how

Much muscle growth you can get from an exercise right like even when you’re new to an exercise I’m not sure you need to be super proficient on it before you can grow muscle from it level in bodybuilding the biggest mistake you can make is turning your back on the basics

I see many bodybuilders do that and they’re making a mistake if you got most of your gains from something never stop doing that thing you can refine the approach and add other things on top of it but never ever shun them because again you all regret it if you look at

The movements I would like you to also not focus necessarily on the variation I presented but rather on the par on this I think it’s true I think focusing on movement pattern versus the actual exercise is a lot more helpful there’ll be small advantages between different you know variations of that movement

Pattern but by and large they will save the same purpose all of these are necessary none of them are negotiable people talk about the big three the big five all of that the bare minimum for a bodybuilding program is a big 10 it doesn’t have to be these movements

But it has to be movements that Target the muscles that that list covers and that is going to conclude this video now Bor us to actually select other people or the that we would like to hear from I’m going to take things a little bit differently today I would like to hear

From my fellow Frenchmen people that have well that’s the video we actually agreed on a lot more than I thought I think that by and large with his emphasis of you know the pullover you know the over extension on The French Press as he called it I think I agree

With lot of stuff I think the technique was not as good as it might have been I think the use of the term spider physique and other like political videos is a bit unnecessary but I think that overall he’s not terrible here so I’d

Give him like an 8 out of 10 so solid fun fact by the way I do speak French so even when he speaks French I can understand them that’s the video if you like the video please comment like subscribe leave a comment down below and

Let me know who else you want to see me PhD and Sport Science react to and I’ll see you guys my viewers in that next one peace Oh

In this video Dr Milo Wolf reacts to Natural Hypertrophy’s ‘Top 10 List” of exercises which he believes built his physique. From a sport scientist’s perspective; will his advice be any good?

References:
1. https://www.youtube.com/watch?v=ABTeMrXdgI4

👇🏼 Get 12 FREE programs at my website!
https://wolfcoaching.com/freeprograms

Follow us on socials for more:
• 📸 Wolf Coaching Instagram: https://instagram.com/wolfcoaching_
• 💥 TikTok: https://tiktok.com/@wolfcoaching
• 💻 Milo’s Instagram: https://instagram.com/wolfcoach_

If you enjoyed this video, please drop a like and SUBSCRIBE to the channel for more!

#reaction #reactionvideo #sportscientist
“Sport Scientist Reacts to Natural Hypertrophy’s Training”

Music from Uppbeat.

Business Enquiries: milo@wolfcoaching.com