2 -Must Do- Exercises for a Bigger Back (WIDE & THICK)
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Date: 2022-04-12
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Comments and reviews: 10
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I kick off every new year by doing 1, 000 pull ups in January. The first time I tried it, I planned to do 33 pullups a day, every day in January, until I hit the mark. If I had to skip a day, I had to do 66 the next day. Turned out that wasn't sustainable when I developed a case of elbow tendonitis around the third week. Since then, I've changed tactics and found a groove I can follow. I do 50 pull ups each day for 5 days out of a week. There are 4 full weeks in January 2022 so that builds in 2 rest days per week and allows for an extra day in case I have to miss a workout. Personally, I'm doing them on Sunday, Monday and Tuesday, skipping Wednesday and doing them Thursday and Friday.
This program isn't meant to be used for more than a month at a time, with at least a month or two of recovery between attempts. Even with the breaks during the week, you'll very likely be on the verge of overtraining by the end of the month. If you aren't ready for 1, 000 pull ups in a month, start with 500 (25 per session, 250 (12-13/session, or even 100 (5/session. You can even start out using a band or other assistance as long as you hit your rep target for the session.
Whatever plan you do, don't skip January 1. I know that's New Year's Day, and a Saturday, but it is highly motivating to start the year with a success.
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I kick off every new year by doing 1, 000 pull ups in January. The first time I tried it, I planned to do 33 pullups a day, every day in January, until I hit the mark. If I had to skip a day, I had to do 66 the next day. Turned out that wasn't sustainable when I developed a case of elbow tendonitis around the third week. Since then, I've changed tactics and found a groove I can follow. I do 50 pull ups each day for 5 days out of a week. There are 4 full weeks in January 2022 so that builds in 2 rest days per week and allows for an extra day in case I have to miss a workout. Personally, I'm doing them on Sunday, Monday and Tuesday, skipping Wednesday and doing them Thursday and Friday.
This program isn't meant to be used for more than a month at a time, with at least a month or two of recovery between attempts. Even with the breaks during the week, you'll very likely be on the verge of overtraining by the end of the month. If you aren't ready for 1, 000 pull ups in a month, start with 500 (25 per session, 250 (12-13/session, or even 100 (5/session. You can even start out using a band or other assistance as long as you hit your rep target for the session.
Whatever plan you do, don't skip January 1. I know that's New Year's Day, and a Saturday, but it is highly motivating to start the year with a success.
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Coach
People often conflate complexity and difficult of a movement with it-s efficacy for building muscle. Hypertrophy training is very specific and has guidelines that maximize it. One of them is that stability is king. Pull-ups, especially for a beginner, are incredibly unstable. This makes them a garbage choice for hypertrophy. You can progress a bar pull down with far more control since you can set the weight lower than your body weight as a beginner. On top of that, studies have shown that lat engagement when the shoulders are above 120 degrees of flexion is turned down significantly with a pronated grip. This makes the upper back, especially the teres major, your prime mover. Saying the pull-up is the best back building exercise is just lazy.
In the same vein, a barbell row is simply not the most effective hypertrophy choice. Saying that a movement that has a primary limiting factor being the strength of the spine and core is a top hypertrophy movement is silly. Does it work? Sure. But literally anything that doesn-t require core stability is better for building the back. The barbell row would be better for building core strength sure. But not your back
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People often conflate complexity and difficult of a movement with it-s efficacy for building muscle. Hypertrophy training is very specific and has guidelines that maximize it. One of them is that stability is king. Pull-ups, especially for a beginner, are incredibly unstable. This makes them a garbage choice for hypertrophy. You can progress a bar pull down with far more control since you can set the weight lower than your body weight as a beginner. On top of that, studies have shown that lat engagement when the shoulders are above 120 degrees of flexion is turned down significantly with a pronated grip. This makes the upper back, especially the teres major, your prime mover. Saying the pull-up is the best back building exercise is just lazy.
In the same vein, a barbell row is simply not the most effective hypertrophy choice. Saying that a movement that has a primary limiting factor being the strength of the spine and core is a top hypertrophy movement is silly. Does it work? Sure. But literally anything that doesn-t require core stability is better for building the back. The barbell row would be better for building core strength sure. But not your back
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Bangs
I find that certain basic compound movements really are bang for buck in also making your stronger in other workouts, without actually having to do them.
For example, when my squat gets stronger, so does my leg press and deadlift, even if I don't train the later two as frequent. The strength transfer the other way round is not necessarily true in my experience. This is why I now don't bother to do leg press anymore since the squat already makes it strong anyway, and only do deadlift once a week. (I do squats 3 times a week)
The same goes for pull ups. A stronger pull up also increases my pull down, but not the other way round.
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I find that certain basic compound movements really are bang for buck in also making your stronger in other workouts, without actually having to do them.
For example, when my squat gets stronger, so does my leg press and deadlift, even if I don't train the later two as frequent. The strength transfer the other way round is not necessarily true in my experience. This is why I now don't bother to do leg press anymore since the squat already makes it strong anyway, and only do deadlift once a week. (I do squats 3 times a week)
The same goes for pull ups. A stronger pull up also increases my pull down, but not the other way round.
reply
Monzter
During the pandemic i only had access to a pull up bar. I banged out over 125 pull ups during my back workout. When I returned to the gym I was much stronger than prior doing lat pull downs and other back machines. You can-t beat the classics! ----
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During the pandemic i only had access to a pull up bar. I banged out over 125 pull ups during my back workout. When I returned to the gym I was much stronger than prior doing lat pull downs and other back machines. You can-t beat the classics! ----
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Abdul
Hi. Bro u r doing great. I'm following u since long. I just want 2 know that. -If I do deadlift, bench press and squat daily for month or months. Is it beneficial for me or not (I'm beginner. Plz answer me. Or make a complete video if u do so. -
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Hi. Bro u r doing great. I'm following u since long. I just want 2 know that. -If I do deadlift, bench press and squat daily for month or months. Is it beneficial for me or not (I'm beginner. Plz answer me. Or make a complete video if u do so. -
reply
Krane
Contrary to popular belief. Nobody has pullup captivity at home. Well of course the emg is going to be higher. The fact that you're using all those stabilizer should attest to that. Use what's comfortable and safe.
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Contrary to popular belief. Nobody has pullup captivity at home. Well of course the emg is going to be higher. The fact that you're using all those stabilizer should attest to that. Use what's comfortable and safe.
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Vidal
Pull-ups is one of the best exercises out there and if you are able to do weighted pull-ups, you really don't need to do any other back exercise. Deadlifts however are also a nice staple or barbell rows.
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Pull-ups is one of the best exercises out there and if you are able to do weighted pull-ups, you really don't need to do any other back exercise. Deadlifts however are also a nice staple or barbell rows.
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sport
Indeed! Also too, the pullups can be done with any workout whether it's weight training days targeting or not targeting the back, or non weight training days like calisthenics aka bodyweight training.
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Indeed! Also too, the pullups can be done with any workout whether it's weight training days targeting or not targeting the back, or non weight training days like calisthenics aka bodyweight training.
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Shread
40 pull-ups and 50 push ups are a staple in my gym warmup. After those my entire upper body is warm, pumped and ready. On back day I'll end with band assisted pull ups. Can't beat those staple moves.
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40 pull-ups and 50 push ups are a staple in my gym warmup. After those my entire upper body is warm, pumped and ready. On back day I'll end with band assisted pull ups. Can't beat those staple moves.
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aquamon
Too much reference to studies actually detracts from the message rather than reaffirming it. Ethier does this and I've managed to watch 3 videos of his then stopped altogether.
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Too much reference to studies actually detracts from the message rather than reaffirming it. Ethier does this and I've managed to watch 3 videos of his then stopped altogether.
reply
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