The Best Science-Based Back Workout (TARGET EVERY MUSCLE)
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Date: 2022-01-03
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Comments and reviews: 10
1ma4ighter
for anyone starting out, can't do any but want a shortcut to doing pullups;
last year this time I could only do 1. 5 dead hang pullups
(pretty sure my form sucked ass too) These days I start back day with 5 sets of pullups, 2Xwarmup+3weighted.
Here's what I replaced doing pullups in a workout with for about 2 months:
for 5 weeks:
- assisted pullup machine: 8-10 with no more than 3 plates assisting (every 2 weeks use one plate less)
- superset with inverted/australian rows 8-12
- rest 2 minutes
notes: do a minimum of 8, if you can't get to 8, do negatives, I know it's hard and it's embarrassing doing it week in week out, but trust me, this works if you stick to it
second 5 weeks (we're on the pullup bar yay):
- cluster/rest pause set pullups (you'll probably get 3-5 out) then do negatives till you get to min 8 reps up till 10 reps (if you're failing and can't keep yourself up on the negative, pause for 20seconds, then get back to it)
- superset austrailan rows (get a bench to lift your feet up onto) 10-12
- rest 2min
this one eat at your gym time, but trust me your back will pop out some muscles you only thought body builders had.
At week 11 you should be able to do 6 dead hang pullups and therefore you would move onto 6 pullups + 3 negatives hereafter
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for anyone starting out, can't do any but want a shortcut to doing pullups;
last year this time I could only do 1. 5 dead hang pullups
(pretty sure my form sucked ass too) These days I start back day with 5 sets of pullups, 2Xwarmup+3weighted.
Here's what I replaced doing pullups in a workout with for about 2 months:
for 5 weeks:
- assisted pullup machine: 8-10 with no more than 3 plates assisting (every 2 weeks use one plate less)
- superset with inverted/australian rows 8-12
- rest 2 minutes
notes: do a minimum of 8, if you can't get to 8, do negatives, I know it's hard and it's embarrassing doing it week in week out, but trust me, this works if you stick to it
second 5 weeks (we're on the pullup bar yay):
- cluster/rest pause set pullups (you'll probably get 3-5 out) then do negatives till you get to min 8 reps up till 10 reps (if you're failing and can't keep yourself up on the negative, pause for 20seconds, then get back to it)
- superset austrailan rows (get a bench to lift your feet up onto) 10-12
- rest 2min
this one eat at your gym time, but trust me your back will pop out some muscles you only thought body builders had.
At week 11 you should be able to do 6 dead hang pullups and therefore you would move onto 6 pullups + 3 negatives hereafter
reply
Gethel
Another great video. I only started using trx a year ago. Watched alot of videos and followed instructions but your technique is by far the best. The slow negatives and squeezing are really good. Have u any pointers on a slightly sore, what u think is a rotator cuff injury? I've never really warned up before but I've started since watching your videos
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Another great video. I only started using trx a year ago. Watched alot of videos and followed instructions but your technique is by far the best. The slow negatives and squeezing are really good. Have u any pointers on a slightly sore, what u think is a rotator cuff injury? I've never really warned up before but I've started since watching your videos
reply
Dwayne
Hi Jeremy, firstly I would like to thank you for this informative video. I hope you could see my comment, and I have a question for you - may I know why you have not added seated rows into the routine? Is it because it is not as effective as these exercises? Would like to know your thoughts on seated rows. Cheers!
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Hi Jeremy, firstly I would like to thank you for this informative video. I hope you could see my comment, and I have a question for you - may I know why you have not added seated rows into the routine? Is it because it is not as effective as these exercises? Would like to know your thoughts on seated rows. Cheers!
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To
I love how structured but also to the point this video was. And how descriptive and I loved tge wrap up at the end that made it all come together. Ive been researching a lot of YouTubers and their videos are kind of all over the place. This really helped thank you.
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I love how structured but also to the point this video was. And how descriptive and I loved tge wrap up at the end that made it all come together. Ive been researching a lot of YouTubers and their videos are kind of all over the place. This really helped thank you.
reply
Nick
For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3: 16-17
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For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3: 16-17
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Peter
I can't do the chest supported rows because my elbows don't lift high enough before the barbell contacts the underside of the bench, so I'm probably not getting maximum activation. It's probably because my arms are long.
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I can't do the chest supported rows because my elbows don't lift high enough before the barbell contacts the underside of the bench, so I'm probably not getting maximum activation. It's probably because my arms are long.
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Jay
Dang. Really just shows you how much more there is to weight lifting then just walking in the gym and doing workouts that you see instead of actually seeing the science behind it.
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Dang. Really just shows you how much more there is to weight lifting then just walking in the gym and doing workouts that you see instead of actually seeing the science behind it.
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Gregory
Good info! Gonna bust out a back routine now. Was that part at the end one workout for back? Thats a lot of back in one session so I assume you break that up.
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Good info! Gonna bust out a back routine now. Was that part at the end one workout for back? Thats a lot of back in one session so I assume you break that up.
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joshua
Hello, Im just here because I want a back like Yujiro Hanma. Do not reply to this post about how it is not possible, as I will not read your comments.
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Hello, Im just here because I want a back like Yujiro Hanma. Do not reply to this post about how it is not possible, as I will not read your comments.
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Hussan
I do supernated grip lat pull downs with narrow grip and it kinda feels more lats being activated rather than pronated one
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I do supernated grip lat pull downs with narrow grip and it kinda feels more lats being activated rather than pronated one
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