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Back Workout (SORE IN 6 MINUTES)

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Rating: 4.0; Vote: 1

If you ever said that you never feel your back workout in your lats or never have sore lats after training them, this video is for you. See how to get muscle soreness in your lats by training them with heavy eccentrics and applying tension to the muscles during maximum lengthening in this small 6 minute sample workout routine for back. Many people will say that they have a hard time getting certain muscles sore when they train them. They equate soreness to the effectiveness of the workout and reason that if they don-t feel sore the next day then they didn-t get a good workout in. That is not necessarily true. In fact, if you were training for strength it would be completely irrelevant. That said, one of the known stimulus for muscle growth is eccentric tension and overload. Here I will show you a quick 6 minute routine that you can do at the end of your back workout or as the only thing you do in your lat training if you want to prove to yourself the effectiveness of the method. Putting the science back in strength as we always do to utilize the anatomy of the lats to our advantage as we select specific back exercises to execute these techniques on. As you will see, certain back and lat exercises are better than others for applying the loaded eccentric technique. If you were to choose the wrong exercise you would either not have enough tension during the time you had a good stretch or you would have too much tension but in a position that didn-t make it safe to have it without jeopardizing the safety of the lift. In this 6 minute back routine you are going to perform just 3 exercises. The first is a lat pulldown done with your elbows in front of your body while still using an overhand grip. This places more stretch on the lats as it is similar to the positioning of the arms during a chinup except with the opposite grip. As you raise the bar back up after each rep try and let your arms travel forward as you protract your scapula. This will accentuate the stretch on your lats greatly and place much more tension on them eccentrically provided you keep each rep slow. Move onto the dumbbell pullover. Apply the stretch to the lats by dropping the pelvis down towards the floor before performing the 21 style rep scheme shown. Each of these should be performed using your 12RM with a 4 second per rep cadence. Move onto the last back exercise in the routine called the rotational high row. There is an added tweak to the way you do this to ensure separation of the lats and stretch under load. Do one minute on each arm and then finish up with one more minute of the first two exercises for a total of 6 minutes. This is just a sample of the power of AX training when you put the science back in strength. If you want to see what a full 90 days of training like an athlete could do for your physique and performance, head to and get our complete ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Molo
These exercises aren't that good compared to calisthenics back training. All of the points made are valid, but the exercises don't push enough volume for a muscle group like the back. For anyone interested try Tucked front lever pull ups with the scapula retracted, or front lever raises/ice cream makers (without momentum. And you will have achieved a new level or soreness.
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dana
Would love it if you could do your explanation and say -workout starts at. -whatever time the workout starts. My personal opinion. It-s not helpful to have you talking and then doing a set and talking and then doing an exercise. The best videos are the ones where the presenter does the workout with the viewer. I have to keep fast forwarding.
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Selena
Hey Jeff,
, fat gal with ABBS, thanks to u dude, I'm having trouble with engaging the iner thigh, I live in the river swamp & going ta a gym everyday is not reasonable for me, that being said, I'd love ta be able hit some of those rite spots, but I've been trying to hit em without your equipment, it work s pretty good, ,thanks man,
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Hadi
4: 46 Guys please when doing this particular exercise you want NOT to rest your knee on the bench, becasue as jeff corrected and changed in the future is that this exercise causes hernias unless you simply just keep both legs on the ground between the bench and then you can do the same exercise, reap the same benifts and not get a hernia
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H-i'-n
I did the same workout routine for a week then after the next week I did the same workout but when I try to workout I felt like my wings were gonna break apart, now I kinda feel that doing the same workout is destroying my back. Should I change my workout routine or do I need to do some stretching.
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Bobby
Hey pal ur really doing a great job! And letting gym science to the next level! Dude am following ur all instructions and exercises from making sore to finishers! And these all works really well! Thanks a lot for helping everybody around whose dying to get awseeom shredded body!
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Purple
Wait so if we hit soreness in 6 minutes is that it? I mean the workout sessions. Like I workout for 1-2 hours and i feel sore at the end. But if i do this for example and im sore, do i just go home? Or continue to workout for usual amount of time
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Gialtsin
Hi Jeff, I had a sports injury 4 years ago where I popped 2 thoracic discs and since then my whole left back side has started weakening significantly.
Are there any exercises you could suggest to strengthen that side?
Thank you
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DayMan0
Pretty sure I wasn-t doing the proper form on the Db pullovers but this dislocated my right shoulder and tore my labrum. Had to get surgery and am now in therapy making recovery -. I will never do Db pullovers again though haha
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Mary
Hi Jeff. Any chance you can create a video to help with chronic Terres major/ minor pain? Kind of like your plantar fasciitis video? Probably due to many years of computer work but getting a bit desperate.
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