I only have a comment to make on the Bench Press issue. Since the Bench Press is executed on a flat or inclined bench, it precludes the use of the lower limbs and thus undermines balancing the pelvic girdle. The Bend Over Rows requires standing on both feet. It thus engages the arms and legs in strengthening the spine.

Put simply, spinal strengthening in Axial Training requires equal participation of the upper and lower limbs in resisting forces. Peripheral Training only engages either the shoulder girdle (through arms) or the pelvic girdle (through legs) but not both simultaneously.

Mohamed F. El-Hewie.
Author of
“Essentials of Weightlifting and Strength Training”
Essentials of Weightlifting and Strength Training

Anbody who has done a 20 rep breathing squat knows your heart gets a heavy workout.

Roger that!! Massively stresses the entire cardio-vascular system, which is one of the most important reasons why squats in particular, but all the big compound moves (x-bench presses) generally, are such muscle and strength builders.

Keep up the good work Mehdi!

I also got brain washed into doing isolated excersies by gym instructers and magazines. 21’s and other such rubbish, even know i was told not to by my m8s dad who was a pro lifter.

Since i have been doing this training everyone has noticed that i have got bigger, where they think even know i havent got as big arms i do infact look bigger than my freinds who jhave been gojng for around a year and a hlaf.