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zakruti.com » Sport, fitness, workout » Jeff Cavalier
Bony to Bane Back (DENSE BACK WORKOUT)

Bony to Bane Back (DENSE BACK WORKOUT)

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Rating: 4.0; Vote: 1
If you ever thought of having a back like bane, this is the dense back workout you will want to follow. It can take even the most bony of backs right now and help build them into much thicker, denser bands of muscle like the popular Batman villain played by Tom Hardy. Now, the key to building a thick back is to perform exercises that focus less on width and v-taper and more on the front to back depth that you get from working on the mid back muscles. In this back workout, you re going to get a chance to use back exercises that are highly capable of developing the look you are after. I m going to present the exercises in this workout in the form of a choice. I want you to be able to think your way through your options to select the best back exercises for building up a bane back. The reason is, most of us are programmed to want to perform the same exercises over and over. The issue is, while they are all incredibly effective back exercises and can all help you to build a bigger back, some are better than others when it comes to building thicker, dense lats and back muscles. So with that, we start with an important note. If you truly want to build the thickest back possible you are going to need to start deadlifting. There is no better exercise for creating back muscle density than the deadlift. This doesn t have to be a lift that is performed in your back workout however. In fact, Jesse used the deadlift as an exercise to build a bigger back by devoting a single day of lifting to it. He would also work it into his leg training as well. The point is, wherever you are programming it right now (even if on back day - which is totally acceptable) you ll want to make sure you re doing it. Now, to kick off the back workout we start with the straight arm pushdown. Most of the time, this isolation back exercise is placed at the end of your workout for a dense back. This is going to change here. In order to pre-fatigue the lats and make the mid and upper back muscles do more of the work during this workout, we are going to put them first. Check the details at the end of this video for specific sets and reps on the exercise. Next, we move onto the pulldown. The choice is between the straight bar pulldown or the v-handle pulldown. Well, when your goal is to build middle back thickness and muscular density you are going to want to opt for the close grip v-handle. Think about squeezing the shoulder blades down and together on every rep rather than just getting the handle to your chest. Next is the pullup. Here again you have a choice. If you can do more than 10 pullups in a single set then I think your focus should be to start adding weight rather than more reps. Far too often the goal on this exercise becomes just higher rep counts. This isn t ideal. Instead, add even a little bit of extra weight and start building up the thickness of your back a lot faster. Drop down to bodyweight sets after reaching failure for more volume if needed. The next exercise is the row. Here you are going to want to opt for the chest supported variation. The idea again is to use a little less weight and let the lats do less of the work for you. You can make this even more possible by flaring the elbows out to the sides and letting them drift a big higher. This will shift the focus off of the lats and more to the upper scapular muscles and rhomboids. The cable row is next, and ideally should be done standing if you want to build a bane back. The dual handles allow you to get your elbows further behind your body for a better contraction. The standing position demands that you maintain strong posture from your hips to your shoulders - working more back muscles in the process. Finally, the traps are worked with a version of the shrug. Instead of the standard barbell shrug however think about starting every rep off the floor. This will work the erector muscles again (much like the deadlift, but with much lighter loads) and help to reinforce the thickness of the paraspinal muscles that are contributing to the overall back density. The shrug is still the same at the top of every rep which is going to build that big upper back that Bane was known for. If you re looking for a complete program that trains more than just your back to develop thick, dense athletic muscle, be sure to head to athleanx. com and use the program selector to find the program that is best suited to your current goals. For more videos on how to build thick upper traps like Tom Hardy or the best back exercises ranked, be sure to remember to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it s published. -
Date: 2022-10-03

Comments and reviews: 15


I have a ridiculous pain in the middle of my lower back for about a week. I can't do anything. Its hurting me whatever i am doing. I am 30 years old 5'6 guy weighted 59 kg. I was 47kg 5 years ago. I started training 5 years ago and gained 14 kg in this period mostly by watching and following your videos. Though i was not regular for 5 years straight. I give up going gym for 4-5 times and then joined again. About 2 months ago i joined the gym after a 4 months break. About 2 weeks ago i started doing deadlifts again with just 35kg. I think after that i had this pain. Can you please tell me how can i get rid of this pain?
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Hey Jeff! Great video as always and always wanted a back like Bane's. For my question, how often do you do some form of cardio and what type do you prefer/recommend (treadmill, sprints, track, indoor cycle, biking, swimming, etc) in general for individuals looking to add size/hypertrophy? Obviously, want to focus vast majority of time on weight lifting, but haven't done much cardio over past 5-6 years and am curious on your overall thoughts on how to sprinkle it in. Thanks as always for the great content!
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Thanks for another great vid. I m a male and had surgery for an umbilical hernia a few years ago. It s healed but at the same time I discovered I have a significant Diastasis. Even when I carefully and consistently workout I have the stereotypical belly bulge. I have focused mostly on transverse ab work and when I notice any bulging I switch things up to avoiding exacerbating things. As it s been a few years with not much improvement, wondering if you have any advice? Thanks
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I keep having psoas muscle spasms even after doing daily stretches, and using a massage hammer. What more can I do to keep this from happening? It pulls my hips out of alignment causing severe pain and thus keeps me from squatting/ deadlift. This is an issue that has been going on for years. Even before my left hiatus of working out, I was deadlifting 300 plus but would still have these psoas spasms at times. Thanks.
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Please dont do deadlifts! There are way better and safer options. The Deadlift is an amazing exercise but Jeff starts from the assumption that everyone can and is doing it safely. The deadlift is one of the easiest exercises to do improperly and and the consequences for doing it improperly are by far the worst out of any badly performed exercises.
Just do another exercise!
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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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Following you for a long time and your advice on training and nutrition has taken my physique to another level. Thank you for all the advice.
Something I have realized throughout the years is that I haven't seen a SINGLE video about the T-bar row. Have you burried the exercise deep in the iron graveyard Jeff? . What's your opinion on the exercise?
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I've been training my back muscles with standard seated rows, but I've never actually liked that exercise, because the only things I feel afterwards are my biceps and wrists. So I'm happy to see some awesome alternatives here. Especially the straight arm pushdown is something I've wanted to see an example of for a while. Thank you!
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Hey Jeff! I can't seem to target or actually feel the lateral head of my triceps working whenever I train the triceps. I feel the long head burning up but not the lateral head. As a result, the lateral head seems a bit under developed. Is there any exercise in which I can specifically target the lateral head of my triceps? Cheers!
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Jeff could you show techniques to get more flexibility and mobility in the thoratic spine? I am someone who does brazillian juijitsu for the past 10 years and after every training my mid back is tight( it feels like it needs to be cracked) any help would be greatly appreciated! Thanks for helping athletes and not just bodybuilders
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Thank you for your videos Jeff, you helped me in my aproach to fitness and health. I'm a total beginner at 28, but with your instruction I've making progress safely since febraury. I can not thank you enough for literally help me to change my life for the better. Thank you
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As someone who has had to step back because of life and injury, how would you suggest training for speed? Like for foot speed. running, jumping? Is it just more or is there a better approach to getting it done safely and more importantly, a scientific method?
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Just what I needed on my back Mondays! I usually start with a deadlift, so I can utilise my energy there first, then do the pulldowns/pullups, followed by some form of row. Doing a pushdown as a superset after a pulldown really does add a lot more tension!
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#Q&A - hey jeff, this is krish, i m tryna build my shoulders (specifically side delt) but i m tellin' u man it sucks. I m progressively overloading but nothing happened. And plz can u make a video on hig protein low calories veg. food. LOVE FROM INDIA!
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What worked for me was every workout I did two back exercises 1st was 5x5 2nd was 5x10, one was always a type of row and the other a pulldown/pullup I also switched up the grip, so if the first was a wide grip the second was v-grip/narrow grip
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