The Bulk Day 69 - Back Is Back
Summary
TLDRIn this fitness-focused video script, the speaker discusses various back exercises, emphasizing the importance of not sticking to the same routine. They share personal experiences and insights on training, including the significance of muscle engagement and mind-muscle connection. The script covers exercises like pull-downs, rows, and pullovers, highlighting the need for variation and proper technique to avoid plateaus and ensure comprehensive back development. The speaker also touches on the impact of taking time off from training and the importance of resuming with caution to avoid injury.
Takeaways
- 🏋️ The speaker emphasizes the importance of proper white balance and manual settings like ISO and Kelvin in recording videos.
- 🤔 The speaker is attempting to avoid using profanity in their dialogue, as challenged by a viewer.
- 💪 The workout plan includes back exercises such as pull-downs, rows, and pullovers, focusing on different muscle groups within the back.
- 📚 There's a mention of the influence of previous sports activities like gymnastics on the development of back muscles.
- 🏆 The speaker discusses the significance of muscle memory and mind-muscle connection for effective training.
- 🚫 The speaker warns against doing the same exercises repeatedly, advocating for variety in workouts to prevent plateaus.
- 💊 The speaker acknowledges that taking time off from training can lead to a decrease in strength and suggests being cautious when resuming heavy loads.
- 🔥 The script describes the feeling of a 'pump' during exercises as an indicator of effective muscle engagement.
- 🤸♂️ The speaker shares personal experience with gymnastics and its impact on their back development, drawing parallels to other sports like rock climbing.
- 📉 The speaker admits to having taken a break from back training recently and expresses the need to re-stimulate the muscle group.
- 🎥 The speaker concludes with a discussion about recording a post-workout pose to showcase muscle definition and progress, highlighting the difficulty of maintaining a pose with a pumped back.
Q & A
What is the main focus of the video script?
-The main focus of the video script is on back training, discussing various exercises and strategies for effectively targeting different parts of the back muscles.
Why does the speaker mention 'Auto' and 'Manual' in the context of recording?
-The speaker is discussing the settings on a recording device, indicating that they are not using automatic settings but rather manual adjustments for ISO, white balance, and Kelvin to ensure the best recording quality.
What is the challenge the speaker has accepted in the video?
-The speaker has accepted a challenge to avoid using profanity, specifically the 'f bomb,' in their commentary during the video.
What exercises are mentioned for back training in the script?
-The exercises mentioned for back training include pull-downs, rows, pullovers, and various combinations of these movements.
Why does the speaker emphasize the importance of changing up back training routines?
-The speaker emphasizes changing up routines to prevent monotony and to ensure that all fibers of the back muscles are worked, promoting better muscle development and preventing plateaus.
What is the speaker's background with gymnastics and how does it relate to their back strength?
-The speaker has a background in gymnastics, which involved a lot of pull-ups and calisthenics, leading to naturally strong lats. This background contributes to their current back strength.
How does the speaker describe the importance of muscle engagement during back exercises?
-The speaker describes the importance of muscle engagement by emphasizing the need to feel a stretch, open up the shoulder blades, and squeeze down to activate every fiber of the back muscles, especially when performing pull-downs.
What is the speaker's approach to back training when it's not a weak point?
-The speaker's approach is to not overthink changes to their back training routine since back has always been a strong point. However, they still pay attention to ensuring proper stimulation and avoiding complacency.
How does the speaker plan to finish the back workout session?
-The speaker plans to finish the back workout with a superset of a row and a pull-down to completely pump out the back muscles.
What is the speaker's strategy for maintaining or improving back strength after a break?
-The speaker's strategy includes being aware of potential strength disparities after a break and gradually reintroducing high loads to the muscles to regain strength and stimulate growth.
What does the speaker suggest about the importance of muscle soreness after a workout?
-The speaker suggests that muscle soreness is a sign of effective training, indicating that the muscles have been worked hard and are likely to recover and grow.
Outlines
🏋️♂️ Back Training Strategy and Gymnastics Influence
The speaker discusses the importance of proper white balance in recording and transitions into a conversation about manual ISO and Kelvin settings. They mention a challenge to avoid swearing and reflect on their back training routine, emphasizing variety in exercises like pull-downs, rows, and pullovers. The speaker acknowledges their natural strength in back exercises due to a history in gymnastics, which has contributed to their lat spread and overall muscular development. They also touch on the importance of not neglecting back training even when it's a strong point, citing personal experience with taking breaks and the potential impact on strength.
💪 Returning to Training After a Break
The speaker anticipates the challenges of returning to chest training after an injury and the need to adjust the weight accordingly. They discuss the importance of not overloading and the expected soreness following a back workout, especially after a period of inactivity. The focus then shifts to the workout itself, starting with light weight pull-downs with an emphasis on feeling the stretch and squeeze at the bottom to engage the shoulder blades and lats. The speaker also talks about the choice of grip width and weight during the exercise, aiming for a balance between challenge and proper form.
🔄 Upper Back Focus and Machine Variations
The speaker describes their workout routine, focusing on upper back exercises using different machines to target specific muscle groups. They mention the discomfort and unfamiliarity with one machine due to its focus on the upper back, but recognize its value for targeting mid traps and other muscles above the lats. The speaker also discusses the importance of the squeeze in exercises, the feeling of muscle engagement, and the transition to different exercises to maintain variety and intensity in their workout.
🔚 Concluding the Back Workout with a Superset
The speaker outlines the final stages of their back workout, which includes a superset of a row and a pull-down to maximize the pump and engage the back muscles fully. They discuss the benefits of using a cable stack for rows, which prevents momentum from building up and allows for consistent tension throughout the set. The speaker also mentions the importance of controlling the speed of the reps, especially during the burnout phase of the workout, to maintain muscle engagement and achieve a thorough workout.
📸 Post-Workout Posing and Reflection
After completing the back workout, the speaker talks about posing in front of natural and artificial light to highlight muscle details, striations, and veins. They express excitement about their morning weight of 264 pounds and discuss their bulking goals, aiming for 270, 280, and possibly 300 pounds. The speaker acknowledges the difficulty of holding a back pose, especially with a pumped back, and concludes by looking forward to the recovery meal after the workout.
Mindmap
Keywords
💡White balance
💡Manual ISO
💡Kelvin
💡Back pull-downs
💡Barbell row
💡Lat spread
💡Gymnastics
💡Hypertrophy
💡Mind muscle connection
💡Cable rows
💡Bulking
Highlights
The importance of correct white balance in recording.
Manual settings for ISO and Kelvin are discussed for better control in recording.
Challenge to avoid using profanity in the video.
Plan for back exercises including pull-downs, rows, and pullovers.
Emphasis on variety in back training to avoid monotony and promote muscle growth.
Mention of Dorian Yates and the influence of proper form in back exercises.
The significance of mind-muscle connection for effective back training.
Personal experience with back training and its role in the speaker's fitness journey.
The role of sports like gymnastics in developing back muscles.
Comparison of gymnast and rock climber's body types, particularly the prominence of lats.
The speaker's strategy for maintaining back strength even during periods of no specific back training.
The potential impact of taking time off from training on strength levels.
The use of bodyweight pull-ups for burnout to specifically target lats.
Preference for cable rows over traditional machine rows for better control and tension.
The speaker's current weight and goals for bulking up.
Challenge of holding a back pose, especially with a pumped back.
Final thoughts on the back training session and plans for post-workout nutrition.
Transcripts
[Music]
it gets tricky it gets [ __ ] tricky to
make sure that the uh that the white
balance is right you know I'm not uh
we're not recording this back day in in
Auto right we're talking we're talking
manual we're talking manual ISO we're
talking we're talking Manuel uh Kelvin
but uh enough behind the scenes chat
what's the plan plan is back the plan is
back [ __ ] man back is back gosh dang it
I got uh somebody challenged me to not
say the f bomb in one of the comments
I'm going to see if I can obl to that
character
uh I hope I didn't already say it in
like the one sentence I said before that
but either way plan for back pull Downs
rows pullovers and every combination of
the three because there really is a
[ __ ] oh Jesus oh whatever there
really is a lot of ways to hit back you
know there's no um there's no reason to
just do Straight bar pull down and like
barbell row uh we've all seen the the
Dorian Yates Clips yeah it's [ __ ]
badass
but I mean as long as you're kind of
getting a reasonable stretch with with
your with your shoulder blades and you
can feel your traps opening up and your
lats really open up and then you squeeze
down and try to get every [ __ ] okay
well I already failed I can't do it and
get every fiber of your like all the way
down to the bottom of your lower back
just like firing which half is just
experience from getting a little bit
better of a you mind muscle connection
and everything else but you know as long
as you're pulling as long as you're
pulling some [ __ ] you're getting a pump
I think that's all you need to worry
about so you know change it up don't do
the same stuff over and over again but
back uh back is a
very and I'm saying this in uh from the
context of back is a strong point for me
like I never have to um uh what's the
word I'm thinking of here like i' I've
never had to think okay I got to change
my back training up what I'm doing is
not working like for me back has always
been a reasonable strong point uh to the
point where even when I was a not a
beginner but you know like over the
course of the last few bulks that I've
been doing I think over the last like 3
years I've gone like three four month
periods of time where I did no back
training and the point was I mean my
back was just too big you know my the
lat spread has always been a strong
point for me even when I was a complete
beginner and half of that is just sports
related you know when I did gymnastics
we did a lot of like pull-ups and kind
of calisthenic work like lats really
came into play you know we um I didn't
get that high level or anything but if
you look at somebody who's a real like
uh like real legit D1 college level
gymnast or like the uh the Olympics The
Olympian kind of guys they uh their
build is
very specific right their lats are huge
the biceps are pretty big and that's
those are kind of the predominant the uh
the predominantly like pronounced
muscles of uh of the gymnast which makes
sense you know you're swinging around
you're holding your whole body up by
your hands so your lats need to be kind
of strong to accommodate for that right
it would uh it would just make sense to
the point where if somebody were to do
some rock climbing training I would
imagine the same thing would happen you
know their ability to pull with your
upper body is the primary uh you know
Vector of your force that you're doing
for what uh what your sport is but need
all that to say my back has never been a
weak point but that does not mean I want
to make it one so don't uh
oops accidentally had a green light on
the left turn but what I'm saying there
is I uh I think I've had enough time off
you know back needs to back needs to get
its stimulation again and since I
haven't done a back day for the last uh
I don't know like [ __ ] well I've done
a couple all right I guess that's uh
that's not totally true for me to say
cuz I have done a couple for these last
2 months but maybe what a third is as
many as everything else like I I
definitely haven't done back in the last
like two weeks or week or so so since I
haven't done it for a little bit and I
had to give it a little bit of a break I
can tell that my strength may be a
limiting factor potentially because if
you don't if you're not exposed to high
loads then your body's basically saying
oh [ __ ] I don't need to be able to move
these loads anymore you know but um I
don't expect I'll be moving like 100 lb
on the pull down is like my Max or
anything
but it's just something to be aware of
if you had to take some time off chest
because you like wrecked your shoulder
or something and you come back after
like a month your bench isn't going to
be where it was now it's going to come
back like nothing but just you know
maybe don't load three plates if you
haven't done it for a month is the point
I'm getting out and then apart from any
potential like strength disparity I'm
going to be sore tomorrow I think and
even just during the sets today they're
probably going to burn extra bad just
because I haven't really worked my lats
and my traps to like you know total
muscular [ __ ] failure so I'm in for a
little bit of a treat there
but like I uh like I was about to say a
second ago pull Downs rows and pullovers
and that is pretty much going to be it
so I think no we're chatting let's let's
just get through it well get through uh
get through the process of it I guess
and go home and eat something so let's
just get
started let's start with something light
squeezing so only a little more than
half the stack and these are going to be
a hold at the bottom I want to feel like
my shoulder blades are going to [ __ ]
bump into each
other yeah
[Music]
yes few more like that at least yes
[Music]
I'm not done
[Music]
holy
crap one more
okay W all
right little bit of a wider grip than
normal which I'm not going to say is
like fing a million times better than a
shoulder width grip but for this
specific set I kind of like the feeling
of like pulling my elbows in not just my
elbows down so not better or worse just
different
need for anything crazy heavy two plates
in a 25 and I wouldn't want to go any
heavier than this at least not today
because with a movement like this which
is very akin to like a tricep push down
oh [ __ ] with a there we go with um with
like a rope of something there's a
certain limit to the weight you can
really move and still get that kind of
actual legit burning squeezing feeling
in a good way you know if I do the rope
with uh 40 lbs on the sack dude I can do
a complete rep and seriously squeeze at
the bottom of it whereas I mean if I try
to do the full Sack or even heavier sure
I could maybe do a complete rep but it's
almost like I'm using my entire triceps
musculature to just get the weight here
and I don't have anything left for that
extra squeeze you know now I couldn't
tell you exactly where science stands
I'm like oh does squeezing help
hypertrophy but I can tell you this when
I do this set of squeezing pull Downs my
lats are going to be on fire and as long
as you know I do some heavy [ __ ] too I
think it's fine so let's let's start
with the left side first failure on my
left side match the Reps in the right
side because my uh my left lat is
lacking
there we
go a
who yeah
all
[Music]
okay one more
oh my gosh
[Music]
oh my
God okay so even though those were
rows that was still like a 90% lats so
let's move on to something actually
upper back focused well that's a I mean
five sets deep this is already going
perfect a little funky a little funky I
will admit and it kind of turned me off
from this row machine for a long time
because it's like it's
very upper back focus like I'm not
sitting here pulling to like my belly
button and my just kind of nipple line
or anything I'm pulling up here towards
my shoulders but in the context of doing
a movement where I'm trying to work my
mid traps R boids all that fancy stuff
above my lats this one seems [ __ ]
perfect so let's just play some kind of
song get hyped up and squeeze this [ __ ]
no Jesus
Fu okay
Let's
uh I got to raise the starting position
up one peg but one more
okay let's change gears do one more set
of um an upper back focus row a
different machine and then I think we're
getting close to the finisher whatever
that ends up being another machine I
haven't really used much at all but
after a fer rep felt pretty [ __ ] good
again it's a freaky strength
curve but that's
enough my traps are wrecked
everything in between my traps and my
lats is wrecked let's finish with a
super set of a row and a pull down to
completely pump out my
back pose down and scram man we
done all right so here's the plan which
actually do I have
to maybe I'll move this forward over
here so I'm gonna burn out with body
weight pull-ups which even though I just
had a full actually [ __ ] I don't
know I can do a couple burn out my lats
specifically with some body weight
pull-ups then pop a squat and do some
just cable rows and I really like doing
rows on a cable stack like this which
has the pulley because it just keeps me
from like swinging too much you know
like when you're doing a seat of cable
row where the pulley is directly
connected to the weight and every foot
you pull the weight goes up one foot
what happens is if you do your reps too
quick the weight is going to start to
build up momentum and kind of just float
so and I mean if you do a slow set
that's fine but sometimes I like to kind
of burn out with faster reps so if I
want to burn out with quick reps at the
end of this set with this little you
know setup I don't lose any tension
there's never like a light spot and then
a heavy spot you know what I'm saying
but if you uh if if you if you're
accustomed with the cables at your gym
you don't need you don't need me to
explain you know what I'm talking about
so let's uh let's just get started
what do you think what am I get for at
least three
oh God
[Music]
okay all right let's pose down we are
fully pumped and I'm going to [ __ ]
feel this back day
tomorrow sh there we go all right we got
some we've got some nice natural
lighting coming in from the left side a
little bit of unnatural lighting coming
in from the top let's hope that those
two uh play nicely with each other and
show off a couple of uh details and
striations and potentially even a few
veins you know we're not uh I'm Not So
Soft yet that veins are out of the
picture for this bulking face
but yeah morning weight which I was very
excited about
264 26 freaking four pounds so 270 is
going to be within reach rather [ __ ]
soon and then 280 and then who knows
maybe we take it to
300 maybe not but we'll see just how uh
we'll put it to as crazy as we can but
let's uh let's see if I can get a freaky
lat spread here
no oh my gosh it is [ __ ] hard to hold
a uh hold a back pose especially with a
back [ __ ] pump
oh goodness but back done let's go home
and [ __ ] grub up something ASAP
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