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Back Workout to Gain Muscle (SKINNY GUYS)

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Rating: 4.0; Vote: 1

X is back to show you the exact back workout he used to develop thicker wider lats and traps from the top down. There is no doubt that the changes are noticeable and every part of the back are developing as a result of the hard work being put in. To start, Jesse picks a staple compound lift to form the centerpiece of his back workout. For him, this is the deadlift. Not only does this movement have tremendous carryover to other elements of his training and function but it did a great job in helping him to overcome some of the postural deficits that were causing him significant problems early on in his training. From here, he moves onto a horizontal rowing movement. There is a choice between two back exercises at this point. The first is the barbell row to gain muscle. This classic movement is done to help thicken the back from front to back by building more depth in the interior muscles of the back (namely the rhomboids, paraspinals and even the lats. The movement is done from the more traditional hang position as opposed to from the floor in a pendlay variation of the exercise. If the barbell row is not chosen then the alternative option is the seated row. This is typically done with a cable machine but of course can be done with bands if you are training at home. The key to this is the hand position in relation to the torso. Rather than holding the hands at the level of the navel, it is helpful to set the hands at a position lower. This demands that you reach forward and down, which will create a great stretch on the lats and prime there for a stronger contraction on every rep due to the stretch reflex created from this position. Moving on, the next focus is a vertical pulling movement. Here the back exercise options are either the classic pullup (this can be done weighted or unweighted) or the lat pulldown. Obviously, the pull-up is going to be more accessible of an option to those training at home but either will suffice. If able to use the pulldown machine, make sure to experiment with the rocking variation shown. This allows the elbow to not only have an easier time getting into adduction (driven into the side of the body) but also behind the body into extension. The combination of these increases in range of motion allow for a better recruitment of the lats on this key pulling movement. This is the point when many back workouts would end. That said, given Jesse-s history of chronic postural issues, there are three additional exercises that are done every time he trains his back. The first is one that is actually done at the end of every workout he does (along with facepulls not shown here, and that is the weighted carry. There is no need to do lots of volume here. The key to gain muscles is consistency, and the accrued volume over time that makes the biggest impact. A few laps with dumbbells at the end of the workout is enough to stimulate the traps additional to the work they are already doing on the heavier deadlifts and rows. Next up is the plate trap raise. This works on the all important lower traps. If you fail to acknowledge the traps as two separate areas you will likely overlook the benefit gained from working this area of the muscle with a different exercise. You will gain much more stability with overhead movements when the lower traps are strong and developed. This back exercise is one of the best ways to achieve that. Finally, the hyper row is an exercise that helps to target the lower back. The addition of the dumbbell row to the movement will have some direct impact on the rear delts but the act of rowing is actually done to prolong the time that you must stay in the extended position and therefore allows for better recruitment of the lumbar paraspinals on every rep. Don-t focus on the number of reps here but rather the quality of the rep if you want to make the most of this back exercise. As you can see, Jesse-s complete back workout is focusing not just on the different functions of the back but on the different muscles that make up the back. For a complete program that walks you through every workout step by step and overlooks nothing that needs to be in a comprehensive training plan, be sure to head to athleanx. com via the link below and get the ATHLEAN-X Training Plan that matches your specific goals
Date: 2022-04-22

← How to Fix Shoulder Pain & Impingement (FOREVER)

All About Traps (COMPLETE GROWTH GUIDE) →

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Comments and reviews: 10

Unholyspirit
Monday / Thursday
Bench Press 5 sets 5 reps 5 min rest
Hammer curls 8 reps 5 sets 2 min
Bent over rows 5 reps 5 sets 3 min
Over head press 5 sets 5 reps 3 min rest
Pull ups max reps 4 sets 3 min rest
Tuesday / Friday
Squats 5 sets 5 reps 5 min rest
Hexagon Deadlift 8 reps 5 sets 3 min
Calves raises 4 sets 8 reps 2 min
Hamstring raises 4 sets 8 reps 2 min
Ab workout 8 reps 4 sets 2 min
I did 140kg squats for 5 reps in under 2 months. Enjoy the program I made. I'm a minimalist and don't like doing TOO many exercises. You'll be spending a lot of time in the gym with this program BUT you'll also gain a TON of mass.
PS it's done systematically, sort of. 5 reps and 5 min rest =90% of ur 1rm. You'll have to figure out the weights for yourself that suit. Good luck.
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Deal
Hey Jeff, been watching you for a few months now. Your videos have helped me get away from my foam roller and make some real progress in getting rid of chronic pain in my knee and hips and just start to adopt a healthier lifestyle overall.
That said, I notice after a good workout I get small lump of inflammation up near my clavicle on the right side that is very tender to the touch and hangs around for a few days. I don't know what's causing this and thought you would probably have some knowledge of this and how I can correct it long term. Thanks for the great content and look forward to seeing more.
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Archie
I read the back of the VHS Box Jesse was holding, it is as follows.
-Pumping Jesse is 40min of PURE HARDCORE pumping action. NONSTOP PAIN for gains. BIG BEEFY MUSCLE GETTING HARD for 35 out of the 40 min feature. GET SWOLE with the deep solo session Jesse provides over the whole gym, BRUTALIZED ON THE BENCH; WIDE OPEN ON THE SQUAT, and KEGELING WITH THE KETTLES. Watch at home, in the gym or in the Jim. Anywhere, Anyone, Anytime. DON'T GET JACKED. GET JUSSED! -
I already got a copy. worth it.
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Quyen
I-m a -skinny- guy (hard gainer) at 150 lbs 5-11- - When I started 25 years ago, I was 135. Within one year, I gained 10 lbs. My chest and arms immediately transformed -as soon as I started climbing, my gains in my back also skyrocketed-- able to do pull-ups with 45 lbs) I-m turning 50 this month and still strong as ever and still maintaining my physique. With all Jeff-s expertises, why is Jessie-s chest results mediocre? Is it the gummy bears?
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body
Here are three Pro-mo tips I wanted to share with you on back training. -
Straight arm pull downs with EZ bar and incline bench for greater ROM. -
-You could use a straight bar as well. -
Multi tool for rows. This is incredible-
bigger ROM and I can lift 20% more weight this way. Or you can use 2 single hand paddles and a chain link. -
Slanted double D for pull downs and landmine rows.
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ATHLEAN-X-
-NEW -FAST ACTION- Q&A- - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video-s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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Tiago
Can I do submaximal deadlifts but doing them faster like a strenght speed exercise, for example 50-60% of my 1RM? I dont have a lot of weights to put on the bar so would that be a good option, if good form is maintained, to increase my explosiveness, strength and overall hypertrophy of those muscles targeted by the deadlift? Would really appreciate an answer!
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Granny
The problem is that I don-t feel that my back is doing the work when I-m training them. I tried everything, heavier weights, lighter weights. more/less reps, more/less sets, fast and slow tempos and every back exercise out there, I take every set to failure and watch my form but NOPE - I can-t feel my back is working. I don-t know what the hell is going on.
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Awesome
The problem is that the skinny people already have a small back, hence its tough to feel the work has been done like other parts of the body like the lower body and arms. But back is very crucial for functional strength including many of the sports where you need to pull, also knowing that lower back exercises cause the most injuries if not done well.
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David
-Jeff what back workouts would you recommend for someone with back uses? I-m terrified to do BB rows or deadlifts cause I don-t want to re-Injured my back. I need to keep my back health in top condition since I-m a Burn/Trauma nurse. I have a regimen just want to maximize my back without injury
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