 First question is from Georgie Rx. What are the best exercises for your back for its width and thickness? Oh, you know what? We have thickness. I don't know who picked this, but this is a good time to Yes, I know exactly where you're going. This is exactly why I picked it. I'm fucking so I'm so it gets me so mad when I see these guys that are like They want they they want to discredit the the deadlift for the back and it annoys me so much because I Understand traditionally and I understand biomechanically. I get it. I get it that the deadlift is a hip hinging man That's right. It's a hip hinge movement. I get it. It's primarily hamstring and glutes. I get more, but I tell you what Anybody and everybody that I've got to Load the deadlift and work on that always sees a huge improvement and personally and if everything that I've done lifting wise Nothing grew the thickness and size of my back Like deadlifting 100% even in bodybuilding this you know where it comes from this argument There's two places it comes from one. It's the biomechanic You know phd's right where the one that has like the muscle activation sensors. Yeah, or they're just like oh no It's hip hinging so therefore whatever so they have really no experience with the exercise Then the other people that tend to protest this are the bodybuilder types Where everything is about you know isolating and contracting and this is you know, what's whatever But I'll tell you what even with the bodybuilding world some of the best backs Of all time in bodybuilding came from tremendous deadlifters Ronnie Coleman Ronnie Coleman is still known as the best back in bodybuilding ever franco colombo Obviously from been the 70s. I mean hit by the way franco colombo. Look it up in the 70s. He was lifting cars Okay in the 70s You had bodybuilders that had like body parts that really stood out This is before like you have now where bodybuilders are just crazy looking all the way around Franco's back was on another planet. He had like a back of like a 90s bodybuilder in the 70s He was a huge deadlifter and what you can see from people who deadlift a lot typically Is that mid column of muscle right? I'm talking about the canal Yeah, the the spine and maybe like from the outsides of the spine like this you just see this thick Muscle that you end up building from the deadlift so In my opinion the deadlift is by far it gives this three-dimensional look to your back And I mean looking like when you unpack it and you think about it I mean we talk about the benefits of isometrics all the time And in order to keep the the the back from flexing or extending That all those muscles that support the spine all the way down are and they're not only are they working and activating But you're most people like deadlift can they can deadlift way more than they can lat pull down row or do anything else Significantly more it's the heaviest back exercise you could possibly exactly so this idea that it's not a back exercise to me It's like okay. It's not only a back exercise. It's very much. So a hamstring and glute Dominant type of movement. I'm not denying that whatsoever But if you want an exercise that's good and you especially if you don't heavy deadlift That's where you're really now if you already kind of deadlift and you're like, hey I'm looking for other great exercises for my back. Well, we could talk about the row We can talk about the lat pull down. We can talk about other great movements But if you are not a major deadlifter and you're looking for a great exercise to develop the back Especially the thickness and the like the three-dimensional look to a back heavy deadlifting It does and it active by the way It doesn't just activate the muscles of that that thick, you know part like you were saying next to the Lats are having to stable the lat not just stabilized like when you start with the deadlift you and you stand up You are getting this this, uh, you know this This adducting effect with the with the humerus too because you're starting out here when you stand up Your arms are by your sides. It's not a huge lat movement But you are getting the lats to not just activate but also move a lot of rhomboids are involved Right your scapula is because here's the thing with the deadlift with the deadlift Although you want to keep a neutral spine your scapula round at the bottom, especially when it's really heavy And that's perfectly safe by the way So when they say no backgrounding what they're referring to is the low back that you want to keep very neutral But the upper back come around a little bit, especially the scapula Then you stand up and you're up right and then you're upright So crazy rhomboid activation crazy trap activation. So for thickness is there's no exercise in my opinion that Comes close now with when people talk about width with the referring to the lats Right the lats hang on the sides of the body And when those develop they they build out and so you get kind of this v shape to your body I can't think of a better exercise than pull-ups and chin ups weighty. I waited pull up all those variations, right? so in my favorite, uh, I think general Watt, you know lat excuse me width exercise would be a Neutral grip or even a a kind of a a supinated grip pull-up I like wide grip too, but the range of motion is a little shorter And for some people wide grip pull-ups are just you can go a lot heavier too on a neutral Yeah, they're just not, you know, super great other exercises for thickness barbell rows dumbbell rows Like there's there's your movements right there. It's going to give you that kind of that that 3d look To your back, but if you're not deadlifting Practice deadlifting get good at deadlifting put them in your routine once a week get strong at them and oh by oh Forgot to say take a before picture do it for six months take an after picture I dare you to show me that you didn't make a tremendous change in the way your back looks