How I Grew My Back FAST
Summary
TLDRIn this fitness-focused video, the speaker shares personal strategies for developing a strong and aesthetic back. Emphasizing the importance of mind-muscle connection, they detail a workout routine starting with pre-exhaustion sets like cable pullovers to activate the lats. The routine includes lat pull-downs, various rowing exercises for thickness, and the use of wrist straps to overcome grip issues. The speaker also stresses the significance of training to failure, proper rest between sets, and incorporating trap exercises for overall back development. The video is a testament to the speaker's journey from a weak back to noticeable progress through dedicated and informed training.
Takeaways
- 💪 Your back is a big muscle group, and training it properly plays a huge role in your physique's aesthetics.
- 🧠 The mind-muscle connection is crucial for back development, especially for engaging and squeezing the back muscles during workouts.
- 🏋️♂️ Pre-exhaustion sets like cable pullovers help with lat activation, allowing for better engagement during pull exercises.
- 🎯 Focus on lat pull-downs with a pronated grip, leaning back, and squeezing the lats at the bottom for optimal lat activation.
- 🔄 Rowing movements are key for building the thickness of your back and should be incorporated into your pull workouts.
- 🛠️ Experiment with different grips and rowing variations to find what works best for your individual physique and muscle connection.
- ⏳ Take your time between sets to recover fully, especially when lifting heavy to ensure maximum back engagement on each set.
- 🎯 If grip strength is an issue, consider using wrist straps to avoid forearm fatigue and allow your back to be trained to failure.
- 📉 Progressive overload and training to failure are essential for natural lifters who want to maximize back growth.
- 🏋️♀️ Incorporating trap exercises like barbell shrugs into your routine is important for enhancing overall back aesthetics.
Q & A
What is the significance of the back muscle in overall physique aesthetics?
-The back muscle is significant because it plays a huge role in the overall look of one's physique, including how tapered and aesthetic it appears.
Why was the individual's back a weak point initially?
-The individual's back was a weak point initially because despite seeing newbie gains in other areas, the back muscle was lagging behind.
How important is the mind-muscle connection for back training?
-The mind-muscle connection is extremely important for back training, as it is more challenging to feel and engage the back muscles compared to other muscle groups.
What is the recommended pre-exhaustion exercise for back training?
-Cable pullovers are recommended as a pre-exhaustion exercise for back training, focusing on slow and controlled movements to activate the lats.
Why is the lat pull-down an effective exercise for back growth?
-The lat pull-down is effective for back growth because it isolates the lats, allowing for more engagement and tension, which leads to increased muscle activation and growth.
What is the recommended technique for performing lat pull-downs?
-For lat pull-downs, one should arch the back, lean back while pulling the weight, and focus on squeezing at the bottom of the rep to maximize lat engagement.
Why are rows important in back training?
-Rows are important in back training because they contribute to the thickness of the back, making it appear bigger and more aesthetically pleasing.
How can wrist straps help with back training?
-Wrist straps can help with back training by reducing forearm fatigue, allowing for heavier weights and more reps, which can lead to greater lat growth.
What is the advice on training intensity and rest periods for back exercises?
-It's crucial to train with high intensity and push to failure for muscle growth, but also to ensure adequate rest between sets, especially for heavy rowing movements, to allow for proper recovery.
Why is incorporating barbell shrugs beneficial for back aesthetics?
-Incorporating barbell shrugs is beneficial for back aesthetics because it helps develop the traps, which are important for the overall appearance and definition of the upper back.
What is the role of spinal erectors in back training, and why might they not need direct isolation?
-The spinal erectors, which form the 'Christmas tree' part of the back, play a role in overall back aesthetics but often get indirectly worked through compound movements, so direct isolation may not be necessary.
Outlines
💪 Building a Powerful Back
The speaker shares their journey of developing a strong back, which was initially a weak point. They emphasize the importance of mind-muscle connection, especially for the lats, which is the most crucial part of the back. They recommend starting with pre-exhaustion sets like cable pullovers to activate the lats. The speaker then details their workout routine, which includes lat pull-downs and rowing movements to target the back's thickness. They stress the importance of engaging the lats, not the arms, during exercises and suggest using wrist straps if grip strength is an issue. The speaker also advises on the importance of rest between sets to ensure maximum growth.
🏋️♂️ Maximizing Back Growth with Intensity and Rest
In this paragraph, the speaker discusses the necessity of training to failure for every set to stimulate muscle growth, especially for natural lifters. They highlight the need for adequate rest between sets to allow for proper recovery and maximize performance in subsequent sets. The speaker also touches on the importance of training the traps for overall aesthetics and shares their personal experience of incorporating barbell shrugs into their routine. They mention that the spinal erectors, which form the 'Christmas tree' pattern on the back, are often indirectly worked during compound exercises and do not require isolation. The speaker concludes by reiterating the importance of engaging the lats, controlling the tempo of exercises, and progressively overloading workouts to ensure continuous growth.
Mindmap
Keywords
💡Mind-Muscle Connection
💡Lats
💡Pre-Exhaustion Sets
💡Lat Pulldowns
💡Rowing Movements
💡Wrist Straps
💡Training to Failure
💡Traps
💡Progressive Overloading
💡Spinal Erectors
Highlights
The importance of training your back properly for an aesthetic, V-tapered physique.
Focusing on a mind-muscle connection is crucial for back growth, especially for engaging lats.
Pre-exhaustion sets, like cable pullovers, are effective for activating lats before major movements.
Performing lat pulldowns with pumped lats increases lat engagement, reducing tension on biceps and forearms.
Leaning back during lat pulldowns helps activate the lats more effectively.
Slowing down the eccentric phase of the lat pulldown increases time under tension and promotes growth.
Experiment with grip variations to find the best contraction for your lats during exercises.
Incorporating rowing movements is essential for adding thickness to your back.
Varying rowing exercises and grips can enhance back development; experimentation is key.
Pulling with your back, not your arms, during exercises is a fundamental principle for optimal back training.
Using wrist straps can help improve grip and prevent forearm fatigue during heavy sets.
Training to failure on every set is necessary for back growth, especially as a natural lifter.
Proper rest between sets, especially on heavy movements, is essential for maximum strength in following sets.
Training traps with barbell shrugs helps improve the aesthetics of the upper back.
Spinal erectors are often indirectly trained through compound movements, reducing the need for isolation.
Transcripts
okay in this video I'm gonna take you
guys through how exactly I grew my back
a lot of you guys were asking me you
know when are we getting a back video so
here it is your back is a very big
muscle it stands out a lot so you want
to make sure you're training it properly
it plays a huge role in the overall look
of your physique how V tapered is your
physique how aesthetic do you look
personally my back used to be a huge
weak point when I first started out you
know I was seeing newbie gains I was
seeing results but for some reason my
back was lagging hard look at this photo
my arms grew a bit but my back is
nowhere to be seen bro I thought it was
genetic but as I learned more as I
adapted my training more I did
eventually see progress okay first
things first just like in my last video
when I talked about how important a mind
muscle connection is for growing your
chest it is even more important for
growing your back because when you train
your back it's more difficult to know
and to squeeze the muscles you are
working and this is my number one piece
of advice to you guys today as soon as I
started focusing on a mind muscle
connection for my back my progress
skyrocketed so first of all let me start
off with the lats which is probably the
most important part of the back so what
helps the lat engagement what helps with
the lat activation
pre-exhaustion sets so typically what
I'll do at the start of every pull day I
will do a lap pre-activation movement my
go-to is cable pullovers two to three
sets around you know 10 to 15 reps what
you want to do is keep it slow and
controlled focus on getting a mind
muscle connection with your lats focus
on your lats engaging and focus on
pushing blood into your lats you can do
it with an easy bar a rope whatever
feels comfortable for you whatever you
feel the best contraction as long as
you're getting a pump that's what
matters next it's the lat pull down so
after I pre-exhaust I'll go straight to
the lap pull Downs as my first movement
again I'll probably do like three
working sets so I'll do two top sets
eight to twelve reps fail within that
range and I'll do one back offset 12 to
15 reps again failing within that range
because you go into it with pumped lats
you're going to engage your lats more
and take the tension off your biceps and
off your forearms which leads to more
lat growth as opposed to forearm and
bicep growth presumption really helps
you isolate your lats on your lap pull
down okay on your lap hold on you want
to arch your back you want to be leaning
back as you pull the weight towards you
you don't want to be sitting up straight
leaning back is crucial in activating
your lats when performing your lat pull
down slow down The Eccentric to really
feel your lats engage this increases the
time on the tension and also leads to
further growth of your lats make sure
you squeeze at the bottom of your wrap
and you really feel your lats engaging
hold the squeeze for one second if that
helps you with the Mind muscle
connection and you're not rushing your
reps you're not swinging about
everywhere I use a pronated grip so just
wider than shoulder width as this is
where I get the best contraction and
this is where I feel the strongest and
the most lat activation but you
experiment in your gym if your gym has
some grip which you feel a really good
squeeze and a really good mind muscle
connection your lats engage really well
when you use this attachment use it okay
use what's best for you there is no
right or wrong this is the attachment
which I've used and this is attachment
which has led to the most growth for me
I tend to put my thumbs over the bar as
well to help me take the tension off my
forearms so I can pull more with my lats
and yeah so lap pull down go to the
exercise always going to to give you
growth after the lap pull down I'd move
on to a rowing movement rows are
important because they bias the
thickness of your back okay they make
your back look big essentially so
typically I'd vary the exercise from
time to time I'd vary the grip from time
to time I'd experiment with different
rowing variations on my pull days all
these rowing movements will lead to
similar growth right it's just about
finding what works for you and it's
about experimenting and trying different
variations of rows I'd typically do two
rowing movements in my pole days so if
I'm doing a chest supported seated row I
do one top set heavy as I can go slow
and controlled reps getting a stretch in
at the top of the wrap and squeezing and
feeling the lat contract okay then my
backup set I do 12 to 15 reps again
focusing on keeping the tension on the
lats and not pulling with my arms
pulling with my back and then I'd wait
10 seconds or take 10 deep breaths and
then repeat using the same weight as my
back offset and my second rowing
movement whether that's a barbell row or
another chest supported row variation or
a cable row so I'll do one top set one
back offset and after my back off set I
dropped the weight by 50 and then goes
to failure and getting a stretch in on
your rows is also very important as I
mentioned before the more you get a
stretch in the more time on attention
you give to your lats and the more lat
fibers Incorporated in the movement pull
with your back and not your arms okay
this applies to any back movement this
is also a crucial piece of advice I have
to emphasize focus on pulling the weight
with your back imagine your back has its
own hands always remind yourself when
you're doing exercise okay I'm pulling
on my back focus in on your back
Contracting so here's another point that
I want to make if you are struggling
with grip if you are feeling that your
forearms are letting you down and
fatiguing too quickly and you're not
able then as a result to train your back
till failure I would recommend you use
wrist straps they will help you grow if
you're doing a Barbara row and it's
slipping and your forearms are gassing
out but you still have more left in the
tank for your back then this is
obviously going to affect your progress
and that's not something you want so get
a pair of wrist straps they'll help you
do more reps help you go heavier it will
help with isolating your lats and not
having to worry about your forearm
fatiguing obviously training till
failure you must be training till
failure you must be training hard enough
if you want to grow your lands if
they're a weak part like they are for me
if they're lagging behind your other
body parts so you have to be training
hard every set I got a question the
other day I was like should I be
training failure on this set only on
this set Bro every set you have to be
training till failure as a natural
lifter you need to be training to
failure you need to be pushing your body
to its limits every session to grow
muscle okay having said that like I said
in my last video the same logic applies
you have to be resting between sets
especially on your rowing movements if
you're training intensity with a heavy
weight you need to recover between sets
you need to wait three four minutes if
you're arresting like 30 seconds don't
wonder why you're so much weaker in your
second working set than your first you
have to let your back recover you won't
reach your potential in the next set and
therefore you won't grow so make sure
you're training hard and you're resting
properly and sufficiently between sets
finally something that I need to train
more of okay I'm not gonna lie I do not
train my traps enough but I have started
to because I realize that they are very
important for the Aesthetics of your
physique I've started incorporating
barbell shrugs after my back movements
are done I like do two sets of 10 to 15.
still failure I'll use wrist straps so
that my forearms don't fatigue and don't
tap out again slow and controlling
eccentric feeling your traps stretch and
then shrugging the weight up with your
traps not your arms and squeezing I'm
already seeing some progress in my traps
because of barbell Strokes so that's
another very good exercise which I
highly recommend you try fit into your
pool days that is how I typically go
about growing my back on my ideal pull
day as long as you're getting in a lat
pull down two rowing movements and you
know if you can't get a shrugging
movement in there's also your spinal
Erectors which is that Christmas tree a
part of your back but those get hit
indirectly through many compound
movements a lot of your training so you
don't need to worry about isolating
those I have made another back video
before I'm not the biggest fan of it but
if you want to check that out click the
link here it's basically just a
compilation of back exercises which I do
on my pull days and that's it for the
back you're almost guaranteed to see
growth as long as you're focusing on
pulling with your lats engaging your
lats not pulling with your arms slowing
controlled eccentric squeezing at the
bottom of your reps progressively
overloading training till fader all
these kind of things guys let me know if
you have any questions in the comments
let me know if you disagree agree with
anything but these are tips which I have
Incorporated it and I've seen results
from which is why I'm preaching it to
you guys don't take my word for it okay
absorb this knowledge which you receive
online and always apply it to your
training I just want to say thank you so
much for the support recently really
means a lot thank you for watching hope
you enjoyed and I hope that you found
these things helpful as always I'll be
coming out with David very soon but
until then peace
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