The Smartest Back & Biceps Workout For Muscle Growth (Pull Day 2023)
video description
I've been working out for over a decade at home doing programs like P90X, Body Beast, LIIFT4, etc, so definitely a good amount of weightlifting, but at the end of last year I started going to a gym regularly to focus on muscle building and heavier strength training. I found your content and have been really trying to incorporate a lot of your ideology and science but I think I've developed a bad case of lifter's elbow and can't seem to get better so I'd love some advice here!
I'm at the point where I can't do push or pull workouts at all really without pretty bad medial elbow pain & inflammation either during the lifts or the next day and I'm feeling pretty stuck and discouraged when I felt like I was finally making good progress at the end of 2022.
Date: 2023-02-12
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Comments and reviews: 14
Isaaru
I'm on day one of your fundamentals of hypertrophy program today(but back and Arms are my secret favorite)
Day one of the program had be pushing muscles harder than I normally do by myself, but I don't normally do full body so at the end of day one it was less time and less fatigue than my average workout so I decided to add in my favorite Back/arm combo: the rope machine in the corner at your local planet fitness, you think your doing a downward row or pull down like motion but it Lights your forearms on fire.
I challenge anyone to find me an exercise that hits forearms and back as well in a single exercise.
For the first time I feel like I Might Not have to go to the gym tomorrow lol: )
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I'm on day one of your fundamentals of hypertrophy program today(but back and Arms are my secret favorite)
Day one of the program had be pushing muscles harder than I normally do by myself, but I don't normally do full body so at the end of day one it was less time and less fatigue than my average workout so I decided to add in my favorite Back/arm combo: the rope machine in the corner at your local planet fitness, you think your doing a downward row or pull down like motion but it Lights your forearms on fire.
I challenge anyone to find me an exercise that hits forearms and back as well in a single exercise.
For the first time I feel like I Might Not have to go to the gym tomorrow lol: )
reply
Kevin
So the other day I heard from my history professor that there was NO exercise we could do in the gym to mimic (and train for) pulling an English/Welsh Longbow. Obviously, I took that personally and, since it was a pull day anyway, looked for and found an analog almost immediately. Set the height-adjustable cable to just below shoulder height, attach the single-hand grip, and pretend you're drawing a bow. To his credit, it wasn't easy and I did feel muscles pulling that I don't usually hit. Anyway, I'm adding that to my repertoire.
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So the other day I heard from my history professor that there was NO exercise we could do in the gym to mimic (and train for) pulling an English/Welsh Longbow. Obviously, I took that personally and, since it was a pull day anyway, looked for and found an analog almost immediately. Set the height-adjustable cable to just below shoulder height, attach the single-hand grip, and pretend you're drawing a bow. To his credit, it wasn't easy and I did feel muscles pulling that I don't usually hit. Anyway, I'm adding that to my repertoire.
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ukulayme2
For some reason my left shoulder won t allow me to do vertical pulling. Whether it s a pull-up or pull-down, the front my shoulder, where where the bicep tendon inserts, flares up. Even when I use close to no weight. I ve had MRIs, physical therapy, and cortisone injections and nothing helps (and we can t even see any damage or inflammation)
Any ideas on how I can hit the necessary muscles without having a vertical pull?
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For some reason my left shoulder won t allow me to do vertical pulling. Whether it s a pull-up or pull-down, the front my shoulder, where where the bicep tendon inserts, flares up. Even when I use close to no weight. I ve had MRIs, physical therapy, and cortisone injections and nothing helps (and we can t even see any damage or inflammation)
Any ideas on how I can hit the necessary muscles without having a vertical pull?
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Kieran
I am having trouble seeing omnidirectional as anyhing other than a gimmick. It seems like you are just introducing inconsistency to your training which will make it harder to track harder to progresss and harder to determine which direction is of the most help to the user. Is there something I am missing?
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I am having trouble seeing omnidirectional as anyhing other than a gimmick. It seems like you are just introducing inconsistency to your training which will make it harder to track harder to progresss and harder to determine which direction is of the most help to the user. Is there something I am missing?
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Autumn
Amazing video as always, but I have a question: how do you feel that doing light to intermediate cardio sessions via swimming would affect muscle growth for hypertrophy goals? I swim about every other week at intermediate effort while working out 3 times a week on a push-pull-leg basis
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Amazing video as always, but I have a question: how do you feel that doing light to intermediate cardio sessions via swimming would affect muscle growth for hypertrophy goals? I swim about every other week at intermediate effort while working out 3 times a week on a push-pull-leg basis
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justin
I can tell you for certain i did my own unintended study on lat pullovers. My lats absolutely blew up when i started doing them years ago. I got tons of comments on my back width when i started doing them. I went pretty heavy on them also
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I can tell you for certain i did my own unintended study on lat pullovers. My lats absolutely blew up when i started doing them years ago. I got tons of comments on my back width when i started doing them. I went pretty heavy on them also
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George
My back exercises:
For lats:
Close grip row (upper lats)
Lat pulldown (lower lats)
Cable pullover (upper lats)
Cable pull-in (lower lats)
For upper back:
Rear delt rows
Facepulls
Rear delt flys
Shrugs
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My back exercises:
For lats:
Close grip row (upper lats)
Lat pulldown (lower lats)
Cable pullover (upper lats)
Cable pull-in (lower lats)
For upper back:
Rear delt rows
Facepulls
Rear delt flys
Shrugs
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Rounak
Wow this is a very excellent and brilliant video bro telling about this topic and about the smartest back and biceps workout for muscles growth and keep it up for all of us who love to stay fit and build muscles and have a great day
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Wow this is a very excellent and brilliant video bro telling about this topic and about the smartest back and biceps workout for muscles growth and keep it up for all of us who love to stay fit and build muscles and have a great day
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seanissomething
So weird that on that bicep curl study they didn t have a group that did the full ROM. Hard to conclude that just the lower half would be bette than the entire thing just because it s better than the top half in isolation
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So weird that on that bicep curl study they didn t have a group that did the full ROM. Hard to conclude that just the lower half would be bette than the entire thing just because it s better than the top half in isolation
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InStrong
Bro thanks for this workout and for motivation!
Now I'm working out really hard to change my physique. Also trying filming my workouts because my dream is to become a fitness influencer and make my hobby into my job
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Bro thanks for this workout and for motivation!
Now I'm working out really hard to change my physique. Also trying filming my workouts because my dream is to become a fitness influencer and make my hobby into my job
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Omar
Jeff why not switch the pullover for a bar lat pushdown on the cable machine, or even, a lateral straight arm pulldown on the cable machine, that way you can stretch each lat independently after each arm.
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Jeff why not switch the pullover for a bar lat pushdown on the cable machine, or even, a lateral straight arm pulldown on the cable machine, that way you can stretch each lat independently after each arm.
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James
I m sad to see that preacher curl study didn t examine full ROM. I bet full ROM is just as good if not maybe slightly better than the stretched position only. Wish they included that as the control.
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I m sad to see that preacher curl study didn t examine full ROM. I bet full ROM is just as good if not maybe slightly better than the stretched position only. Wish they included that as the control.
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SpaceSauce
Hey Jeff. I do not know if you ever made a video about metabolism but if you haven't already done it can you please make a video about it and how can one have a slower metabolism. Thank you
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Hey Jeff. I do not know if you ever made a video about metabolism but if you haven't already done it can you please make a video about it and how can one have a slower metabolism. Thank you
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Danica
Hey Jeff. I do not know if you ever made a video about metabolism but if you haven't already done it can you please make a video about it and how can one have a slower metabolism. Thank you
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Hey Jeff. I do not know if you ever made a video about metabolism but if you haven't already done it can you please make a video about it and how can one have a slower metabolism. Thank you
reply
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