By Julius T. Jaesen, II
juliusjaesen@gmail.com
Isaac, your latest tirade against Minister Augustine Kpehe Ngafuan II reeks of the same desperation, dishonesty, and intellectual laziness that characterised your previous outburst. Beneath the verbose smoke screen of hollow rhetoric and recycled insults lies a simple truth—your newfound masters who have hired you as a ventriloquist puppet to do their bidding are now threatened by Minister Ngafuan’s towering achievements and widespread respect among Liberians.
Let me address your baseless accusations in your recent retort point by point.
1. The So-called “Remotely-Controlled Callers” Narrative
Your attempt to discredit the OK FM opinion poll by branding callers as “government-paid” is not only ridiculous but also intellectually lazy. Are we to believe that every single caller, across political divides, was bribed or scripted? Even your beloved and newfound friend, Nathaniel Falo McGill was named Senator of the Year in the same poll. Did he also hire callers to exalt himself? Why are you suspiciously quiet on McGill’s Senator of the Year Award? Or is your selective outrage only triggered when the recognition shines on Minister Ngafuan? Your hypocrisy is glaring, Isaac, and Liberians can see through your charade.
2. Desperation for Accolades? Far From It!
Minister Ngafuan’s legacy of academic excellence, professional distinction, and public service is well-documented. From graduating Summa Cum Laude at the University of Liberia to serving with distinction as Minister of Finance and later as Minister of Foreign Affairs, his track record speaks for itself and can never be erased by anyone, not even by a hired muppet and a toy soldier. Awards have been conferred upon him nationally and internationally, not by party loyalists but by credible institutions. Your insistence on painting his most recent recognition by members of the public through an opinion poll as purchased only exposes your bitterness and inability to celebrate excellence.
3. Tribalism and Governance
You accuse Minister Ngafuan of being a tribalist, yet you fail to provide a single shred of evidence to support your claim. It is laughable that you would try to tarnish the reputation of a man whose leadership style transcends ethnic and political divides. Unlike you, Isaac, Minister Ngafuan doesn’t thrive on inflammatory rhetoric or divisive politics. He serves Liberia—not a tribe, not a party, but the nation.
If tribalism is your newfound crusade, why not start by addressing the deeply ingrained tribal rhetoric in some of your political allies’ circles instead of throwing baseless accusations at Minister Ngafuan?
4. On the Budget and Transparency
You casually throw around accusations about the budget lacking transparency without offering any concrete evidence. Minister Ngafuan has consistently demonstrated a commitment to fiscal responsibility and transparent governance throughout his public service career. He doesn’t operate in secrecy or shield public funds from scrutiny. If you have specific evidence of malpractice, present it. Otherwise, stop polluting public discourse with unsubstantiated claims.
5. Silence on National Issues? Laughable!
You accuse Minister Ngafuan of being silent on national issues, yet his public statements and actions consistently reflect his deep commitment to Liberia’s progress. Leadership is not measured by how loudly one shouts in the public square but by how effectively one contributes to solving real problems. Minister Ngafuan has never shied away from speaking up on critical issues when it matters most. But he will not be like you, who trivialise your voice, loosely speaking without real substance. Your selective hearing doesn’t change this fact.
As for your mention of John Morlu II, let’s not pretend that if Samuel Doe Tweah pays and instructs you to throw insults at him, you wouldn’t do so. Your mouth for hire and shifting alliances are well-known.
6. The University of Liberia and Student Welfare
Your attempt to drag Minister Ngafuan into the University of Liberia’s challenges is both desperate and laughable. The issues affecting the university are structural and long-standing. Minister Ngafuan is neither the Minister of Education nor the President of the University. However, unlike you, he doesn’t exploit the plight of struggling students for cheap political points. You, Isaac, sat in senior government positions and did nothing to advocate for the warfare of struggling students and these very challenges you now weaponise in your rhetoric.
7. Self-Interest and Public Service
You speak of self-interest, yet Minister Ngafuan has consistently prioritised national interests above personal gain. He resigned from his ministerial position ahead of the 2017 elections—a move that demonstrated integrity and respect for public office. What about you, Isaac? How many times have you clung to positions or shamelessly oscillated between political camps in pursuit of self-interest?
8. The Use of State Resources
Ironically, you accuse Minister Ngafuan of misusing state resources but provide no evidence to support your baseless claims. But I forgot, Isaac and evidence are diametrically opposed and mutually exclusive. It’s easy to point fingers when you are outside the corridors of power, but Liberians have long memories, Isaac. Your moral high ground is nothing but a facade.
9. A Trap of Intellectual Dishonesty
Your parting threats of “whiplashes” and your obsession with petty insults only expose the shallow nature of your argument. Resorting to personal attacks and character assassination isn’t the hallmark of a “courageous people” as you claim to represent—it’s the refuge of a cornered propagandist.
Minister Ngafuan’s achievements, integrity, and commitment to Liberia’s development are written in ink, not pencil. They cannot be erased by the tantrums of an envious detractor and hired mouth with a bruised ego.
Isaac, Liberia’s political landscape is in dire need of refined discourse, not the hollow theatrics you have displayed in your rants. Minister Augustine Kpehe Ngafuan has earned his accolades not through bribery or manipulation but through sheer competence, hard work, and discipline.
Your outbursts might provide temporary amusement to your social media followers and masters, but they do nothing to advance meaningful conversations about Liberia’s future. If you wish to contribute to national development, rise above personal vendettas and focus on substance—not sensationalism.
As Liberia stands at a critical juncture, the nation needs builders, not rabble-rousers. It needs thinkers, not ranters. It needs patriots, not self-serving demagogues.
Grow up, Isaac!
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They might help enhance your posture and your energy for different rowing workouts. The seated cable machine row successfully targets your back muscular tissues without fatiguing your posterior chain and core stabilizers. They are a fantastic various to bent-over barbell rows as they use the identical muscle teams in the same means but are easier to carry out with a impartial, upright spine.
There are workouts that use a big selection of gear, from barbells to dumbbells and even a TRX Strap. There are also exercises which might be beginner-friendly as properly as actions that will challenge even superior lifters. The fixed bar path helps preserve form, permitting you to concentrate on explosive lifts from the ground to focus on the again muscle tissue successfully. You can also add different back exercises with a Smith machine such as the inverted row, single arm row, shrug, RDL, deadlift, and sumo deadlift. In a T-bar row, you utilize an in depth, impartial grip with your elbows tucked in near your torso.
As with any unilateral train, it is good to begin out on your weaker aspect and match the work together with your stronger or extra dominant arm. Doing so will assist scale back muscle imbalances quite than exacerbating them. To get the full advantage of this exercise, transfer by way of a full range of motion and keep away from utilizing momentum to carry the dumbbell. This exercise is performed on a machine that permits you to row the weight towards your chest. You can use a wide range of grips, together with overhand, underhand, and neutral. This train is carried out with your again supported on a weight bench, which takes the strain off your lower again. This variation of the bent-over barbell row is performed with a useless cease at the bottom of every rep.
It’s perfectly fantastic to go for one type of cardio training over one other. Plus, as rowing is low influence, it’s additionally somewhat gentler in your joints than running. Your back and shoulders are getting a fantastic workout right here with the rowing movement, with no help from the legs, meaning they’re working extra hard. When bringing the weights up, try to envisage holding a pencil in between your shoulder blades on the prime of the motion; that’s how carefully pinned they want to be. This train isn’t enjoying favourites – it is a crowd-pleaser for lifters of all stripes. Regulate the weight dial to dial up or down the depth, and you’re in business. Seated and strapped into this beast, you are gifted with a stability boost, letting these stabilizer muscle tissue off the hook a bit.
Whereas some people can do bent-over rows safely, they’re an damage ready to happen for others. The dumbbell seal row is much like the barbell version of the train, except that you are ready to work all sides of the lats and traps individually from the opposite. This stops the weaker facet from taking up and the bar from arising in an uneven method. The dumbbell version additionally lets you more intently replicate the hand positioning of the cable seated row exercise.
If you’re really fortunate, your T-Bar Row machine shall be one which additionally includes chest support. It offers stability and permits for focused energy training of specific muscle teams, making it simpler to target and isolate muscular tissues for improvement. However, it could be especially helpful for newbies as a end result of it’s easier to maintain up proper approach than rows with a barbell or dumbbell.
Make certain you might be on flat ground and avoid swinging your arms – keep your journey steady. As A Outcome Of it entails such heavyweights, sustaining proper kind (basic type remains to be critical) whereas performing this exercise is difficult. Your chest ought to keep up a correspondence with the bench the complete time, and you want to maintain a strong body. This train permits you to isolate the mid-back muscles as opposed to letting your decrease back do the work. A frequent mistake is arching your again, which might negate the above advantages.
Fortunately, there are lots of lat pulldown various exercises you can use in your workouts to build the again of your goals. This is one other rear deltoid train that all however eliminates the prospect to cheat. With your chest resting in opposition to an inclined bench, it not solely stops you from utilizing physique English to raise the weights, however it additionally takes the stress off your lower again. This is an excellent exercise for anyone suffering from decrease back ache. This train is performed on the pec deck machine, but the movement is reversed. Reverse pec deck flyes require much less stabilization than many different rear delt exercises because the machine guides the action. If you’ve some kind of straight bar attachment and a good anchor somewhere high you could additionally have the flexibility to do this seated row substitute with resistance bands for building muscle.
Simply lean onto the inclined bench and row the bar up in the path of your body. Some machines provide you with more than one possibility for holding the bar, permitting you to switch up the muscular tissues you’re employed. You’ll discover it simpler to load extra weight on the T-bar row than on the standard bent-over row. Bodybuilders, powerlifters, and athletes could use these alternate options to replace the bent-over row or to supplement it.
It is designed for explosive energy engagement and discourages ‘cheating’ via momentum usage. This makes it an exceptionally effective movement for enhancing muscle growth and boosting power ranges. When performing the T-bar row, position your ft at shoulder width and barely bend your knees. Making Certain that you’ve got got a straight back is crucial for spinal safety while executing the raise.
If you need to kick your single-arm row workouts up a notch, this might be the train for you. If you’re wondering tips on how to fit these seated cable row alternate options into an entire, well-rounded routine to build lean muscle, try our beginner weightlifting routine. They ought to considerably replicate the vary of movement and muscle recruitment of the cable row. Nothing will exchange the stability of the cable row, so take note of form.
Hold a great posture (don’t let your shoulders grasp forward off the bench) and row. For Chest Supported Rows (also known as Incline Dumbbell Row), arrange a bench at a 30-degree angle. Grab two dumbbells and lay on the bench in your stomach together with your head over the edge of the bench. If you’ve entry to a T-Bar Row machine then you have one other great horizontal row to select from. T-Bar Rows are similar to Landmine Rows, it’s often only a greater piece of equipment.
Both method, you’ll start your again exercise by concentrating on the biggest muscle in your back—the lats. Even if you do not have weights, you can still carry out a rowing exercise. The resistance band row is a handy, efficient exercise that can be performed on the health club or at residence. Inverted rows are a bodyweight exercise various that targets the again muscle tissue and improves general power with out the need for tools. The renegade row is a bent-over row different specializing in the core, higher back, and shoulders for newbie or professional bodybuilders, energy lifters, and weight trainers. It’s important to convey your arm back completely to get the most benefit from this exercise. It’s also a good idea to try both an overhand and reverse grip dumbbell row.
As a outcome, lifters with lower back issues or weak core muscle tissue may discover the T-bar row easier to perform than the bent-over barbell row. The chest-supported t-bar row is a great various train as it allows you to goal your lats, rear delts, and rhomboids with out excessively exerting your core and spinal stabilizers. It is almost the identical exercise as the standard t-bar row, besides that it uses a particular machine with a chest pad for support. Yes, workout routines like body weight rows (inverted rows) and resistance band rows could be done with minimal tools at residence. The kneeling high cable row lets you work through an analogous vary of motion and angle because the Hammer Power excessive row machine. By doing the train in a kneeling position, you chop out decrease physique momentum.
The Smith machine row could be as effective as barbell rows for building the again muscles, primarily the lats, rhomboids, and traps. However, the barbell row will problem the core’s grip and muscular tissues more than the Smith machine row. Pull-ups are one of the most spectacular workout routines to bust out within the health club. They construct nice full-body coordination and energy whereas focusing on the lats, again muscles, and biceps. They are convenient as they require just your physique weight and a safe bar to hold from. Lifters experiencing back compression or pain when doing a T-Bar row may choose the pull-up as an efficient bodyweight train various.
When incorporating suspension trainer rows into your workout routine, consider including them as part of a back-focused coaching day or as an different alternative to the bent-over row. By incorporating a variety of workouts like this one, you can add variety to your routine and scale back the chance of overuse injuries. Remember to all the time prioritize correct type and hearken to your physique to ensure a secure and effective exercise. Incline dumbbell rows are a flexible exercise that can be modified to focus on completely different areas of the again.
I’m going to share with you my 10 favorite substitutions and hopefully, a minimum of one is an effective match for you irrespective of your gear or circumstance. The wider your feet, the easier it is to remain balanced when you carry out the movement. By far the most common mistake I see lifters make is utilizing means too much weight and rocking and swinging all over the place to try to get the weight to maneuver. As A Substitute of using an incline bench to support your self, with One Arm Rows all want is a sturdy object to brace in opposition to. If all you’re missing is an adjustable bench, One Arm Rows are probably your best wager for changing Chest Supported Row. Verify out this video from Calisthenic Movement for an indication of a pull-up with correct kind.
When it involves constructing energy and muscle in the higher back, the barbell row is one of the go-to exercises for so much of lifters. The barbell row is an efficient power coaching exercise that primarily targets the muscular tissues in the upper back and core area. Upright rows are extra of an train on your shoulders than they’re on your back.
This consists of the muscular tissues of the latissimus dorsi, trapezius, rhomboids, the teres muscle tissue and other pull muscular tissues usually focused by variations of the row. Despite this distinction in overall stance and positioning, the banded row can rival bent over rows by method of issue and training stimulus if similar levels of relative resistance are used. Lifters preferring a extra handy and spine-friendly strategy to again training can try performing close grip rows with the use of a resistance band. As far as free weight row variations go, there are no workout routines that function a larger vary of movement than the Pendlay row – and only the seal row requires a more horizontal orientation to the torso.
Start your journey with inverted rows by adopting an overhand grip that exceeds the width of your shoulders barely. This positioning may be tailored to fit each individual’s distinctive comfort and strength capacities. One of some nice benefits of inverted rows is that they let you mimic the movement pattern of the bent-over row whereas lowering the stress in your decrease back. By adjusting the angle of your body and grip position, you possibly can target different areas of your again, including the upper and lower regions. Since you don’t need to use your decrease back and hamstrings to stabilize yourself, the incline dumbbell row different permits you to isolate your again muscle tissue more and forestall decrease back ache. Many new lifters discover body rows simpler to carry out than pull-ups, making it the proper again exercise and various to the bent-over row for residence exercises. You can use out of doors fitness center gear – such as a tricep dip stand – and even the ladder bars in an average children’s playground.
Using dumbbells versus a barbell can require extra steadiness, which may help to improve total stability within the back, core, and shoulders. If you’re a bodybuilder, constructing muscle mass is considered one of your high priorities, and having alternatives which will isolate muscle tissue just a bit extra might help that. Maintaining the chest supported takes almost the entire strain off the low again and permits the lifter to focus solely on the row. This can be considered one of my first suggestions for somebody who needs a Barbell Row different if low again pressure is an issue.
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In this way, neither a bench nor supports are used to take away the bar or go away it. Depending on its execution, we are able to do it more like a bench press or a decline bench press. In each cases it is an exercise that may allow us to work with high loads. I extremely suggest using accessories like weightlifting belts and elbow sleeves for this exercise when lifting heavy.
Don’t continue to coach your areas of energy, you’ll get stronger by training your areas of weakness. You’ll know in case you have longer arms in the occasion that they measure 38% or greater of your overall top. If you do have long arms, you’ll need to read my article on 5 Tips To Bench Pressing With Lengthy Arms. It is a particularly useful variation for programming a CrossFit class the place the number of benches may be restricted in comparison with the number of class participants.
Floor presses can be easier for folks dealing with cranky shoulders. Ebenezer Samuel, C.S.C.S., is the health director of Males’s Well Being and a licensed trainer with more than 10 years of coaching expertise. He Is logged training time with NFL athletes and monitor athletes and his current training routine contains weight training, HIIT conditioning, and yoga. Before joining Males’s Well Being, he served as a sports columnist and tech columnist for the New York Every Day News. Due To This Fact, if you wish to take the chest and shoulders out of the motion altogether, use the close-grip flooring press.
The closer you keep your higher arms to your aspect all through the carry, the extra you will engage your triceps. Attempt these tricks to get probably the most profit from the kettlebell flooring press. At first look a easy train, the floor press just isn’t as easy to perform as you would possibly suppose.
It is due to this fact an older train than the bench press and in a sense the archetype or predecessor of the bench press. The weight gets transferred by way of the elbow and shoulder joints as opposed to by way of the muscle tissue. Make certain you keep your elbows tucked into your sides as much as potential. Although the floor press is great to target the triceps and anterior deltoids, it has restricted capability to activate the pectoralis muscle tissue because of this. The flooring press is a superb variation to help those of you who battle with the top half of any urgent motion. The press teaches you the right type to adopt when pushing a heavy weight away from you.
The rhomboids and scapulae are liable for stabilizing the bar and/or loading through the floor press. Like many different movements, the ground press may be programmed to extend muscle mass (hypertrophy) with a higher training quantity with reasonable to heavy loads. This is a good train for constructing huge, strong triceps and can be utilized as an alternative of dips or to accompany a urgent program. The bench press is one of the three lifts in powerlifting in addition to deadlifts and squats.
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