 Hey everybody, Lance here. Today we're gonna have a discussion on structuring your training, okay? So this is still related to rowing. There is this meme in the fitness industry that you need to balance your pushing and your pulling. You want to, for every set of bench press, for example, you wanna do a set of rowing with it. Now, at face value, I think there's definitely something to that, right? You notice people, like if you notice anybody who's like first getting into bodybuilding, they want a big chest. And so they do a lot of chest exercises. And what happens is they put on a lot of chest muscle, but they don't get a big chest because they don't have the breadth that they need. They don't have the width that they're looking for because their chest muscles get so shortened, so concentrically oriented, that they just kind of develop shoulder pathology instead of just muscle, and then they walk around like this. Kind of like a monkey or a gorilla walking on the ground. So yes, there is something to that. If those people did a couple more rows, they would probably notice a lot of improvements, especially if they're feeling those rows in the right areas, right? So not just in your lat down the side of your body, but also in the upper back muscles. So the trapezius, the rhomboids, we want those to be turning on during our rows because that's going to keep our chest open. That's going to give us that broad look that is so intimidating from big people that you see. So take that into consideration. Now, if you're doing your rows incorrectly and you're not getting your shoulder blade back as you row, you're just keeping it pinned where it is and you're pulling your elbow back and you're tilting your shoulder forward and you're not getting the scapular mechanics, you're probably not going to feel the upper back muscles. You're probably only going to feel the lat muscles. And what you're going to notice is the lat actually turns the shoulder in as well, just like the pressing. So if you're doing your rows this way, where you're not getting the upper back muscles, then you're not going to get that balance. The one to one ratio is really just a two to zero ratio. You're not going to achieve the symmetry that you want, both for function and for aesthetics. So keep that in mind, absolutely. Now, outside of that, I don't give rowing to a lot of people right off the bat. If you are totally untrained and you don't, you're not too biased into any one particular position or pattern or posture, then yeah, I'll probably give you some rowing and I'll give you maybe in a one to one ratio, but it's probably going to be more like a one to one to one ratio and now you're wondering what is this other number? Push pull what? So pushing to me could mean a lot of things. I consider a push up and a bench press pretty much polar opposites, right? So in a bench press, if I want to use as much weight as possible, I'm going to pin my shoulder blades back and I'm just going to straighten my arms out if I can, but I'm not going to get that whole reach where my shoulder blades come apart and my arms look a little bit longer. But on a push up, I'm absolutely going to do that and I'm probably going to make you do that on nearly every set that you do. And then on the other side, we have our rows. So this push to reach to pull ratio is I think a little bit less set in stone for me. I haven't thought about a blanket ratio that I want to give people, but ultimately if you're coming to me and you're showing me some upper body dysfunction, I need to make sure you can do these reaching movements, these push ups before I let you do heavy bench presses where you're not moving your shoulder blade or before I let you do rows where I know you're just going to arch your back to do your row, instead of actually moving your shoulder blade backward and getting those scapulo spinal muscles, that upper back musculature. So keep that in mind, one to one pulling ratio, it's got some good parts to it and it's nice because it's simple, but sometimes this detail really does matter. Sometimes it's very important that you're getting the reaching motion. So I would encourage you to look at the hundred videos or so that I made on push ups and on different handstand preparation things. Those are meant to warm your shoulders up, they're meant to give you this reaching functionality that will then allow you to really maximize the effectiveness of your rows.