This is why you don't have a Demon Back. (3 Key Tips)

Summary

In this fitness-focused video script, the narrator shares personal experiences and expert advice on building a strong and defined back. Key points include the importance of grip strength for effective back exercises, the role of various back muscles in overall development, and the significance of progressive overload for muscle growth. The script emphasizes the effectiveness of exercises like deadlifts, pull-ups, and rows, and offers tips to avoid common mistakes. It concludes with a call to action for viewers to start their back-building journey, supported by free workout resources.

Takeaways

• 💪 The importance of grip strength in back training is emphasized, as a weak grip can limit the effectiveness of exercises like deadlifts and pull-ups.
• 🏋️‍♂️ The script suggests swapping out traditional pull-ups for momentum pull-downs to build back strength, especially for beginners.
• 📈 Progress in back training is not just about time but also about technique and the right exercises, such as learning to perform rows correctly.
• 🔍 The script breaks down the back muscles into different groups: lats, traps, rear delts, and spinal erectors, highlighting the need to target each group effectively.
• 🏋️‍♀️ Exercises like deadlifts, barbell rows, pull-ups, and rear delt exercises are recommended for a well-rounded back training routine.
• 🚫 The script warns against common mistakes in back training, such as improper grip techniques and incorrect shoulder positioning during exercises.
• 📝 The necessity of keeping a workout log is highlighted to track progress and ensure consistent application of progressive overload.
• 🔁 The script explains two basic progression methods for getting stronger: rep ranges and linear progression, with a recommendation for beginners to start with lighter weights and gradually increase.
• 🤲 Tips for improving grip strength include learning different grip styles, using lifting straps strategically, and maintaining a neutral wrist position.
• 🏋️ The video emphasizes that progressive overload is the key to building muscle and that without the intent to get stronger, optimal muscle growth will not occur.

Q & A

What is the main issue the speaker faced when trying to build their back muscles?

The speaker's main issue was their grip giving out at anything over 100 lbs, which led them to stop doing certain exercises like deadlifts and switch to alternative exercises.

What alternative exercise did the speaker switch to after experiencing grip issues with pull-ups?

The speaker switched from pull-ups to momentum pull-downs to continue working on their back muscles without the grip limitations.

What is the significance of the 'rose' exercise in back training according to the speaker?

The 'rose' exercise is significant in back training because it targets the entire back with an emphasis on the traps, which is crucial for overall back development.

Why does the speaker recommend single-arm pull-downs for back training?

Single-arm pull-downs are recommended because they allow for better isolation of the back muscles, reducing the risk of low back taking over and failing the movement.

What are the four major muscle groups on the back that need to be targeted according to the script?

The four major muscle groups on the back that need to be targeted are the lats, traps, rear delts, and spinal erectors.

Why are deadlifts effective for back training?

Deadlifts are effective because they force the majority of the back muscles, especially the traps and spinal erectors, to work extremely hard isometrically while also engaging the hamstrings, abs, and glutes.

What is the speaker's stance on using lifting straps for back exercises?

The speaker believes that using lifting straps can be beneficial to prevent grip failure, but advises against relying on them too much as it can weaken the grip over time.

What are the three main tips the speaker provides to prevent grip failure during back exercises?

The three main tips are learning a stronger grip style, using lifting straps strategically, and keeping the wrist neutral during exercises.

Why is progressive overload important for building muscle in the back, as emphasized in the script?

Progressive overload is important because consistently getting stronger at back exercises is directly correlated with muscle growth, which is the primary goal for those looking to build their back.

What is the recommended approach for a beginner to track their progress in back training?

For beginners, the recommended approach is to keep a log of their workouts, either using a simple note on a phone or a more detailed workout tracking app, to monitor their progress and adjust their weights and reps accordingly.

Outlines

00:00

💪 Back Training and Exercise Selection

The speaker begins by discussing their journey in back training, highlighting the challenges they faced with grip strength and the ineffectiveness of certain exercises like pull-ups and deadlifts. They emphasize the importance of learning proper form and technique to effectively target the back muscles. The paragraph introduces the concept of core stability and its impact on back training, suggesting alternative exercises like single-arm pull-downs for better muscle engagement. The speaker also delves into the anatomy of the back, explaining the different muscle groups and their roles in various exercises. They conclude by advocating for simple and effective exercises over complicated routines for optimal back development.

05:01

🏋️‍♂️ Overcoming Grip Weakness and Form Mistakes in Back Training

This paragraph focuses on common issues that can hinder back training progress, particularly grip weakness and incorrect form. The speaker offers three main tips to address grip issues: learning different grip styles, using lifting straps strategically, and maintaining a neutral wrist position. They also discuss the importance of proper form, such as allowing the arms to extend forward during exercises like rows and pull-ups to maximize muscle stretch and growth. The speaker stresses the significance of progressive overload for muscle development, suggesting two basic progression methods: rep ranges and linear progression. They emphasize the need for consistent strength gains to optimize muscle growth and recommend keeping a workout log to track progress effectively.

10:02

📝 The Importance of Progressive Overload and Logging Workouts

In the final paragraph, the speaker reiterates the critical role of progressive overload in building a muscular back, asserting that without a deliberate effort to get stronger, muscle growth will be suboptimal. They provide practical advice on how to implement progressive overload through rep ranges and weight increments, tailoring the advice to beginners who can expect rapid strength gains. The speaker also underscores the importance of keeping a workout log, whether it's a simple note or a more detailed record, to monitor progress and make informed decisions about weight and rep adjustments. The paragraph ends with a call to action, encouraging viewers to apply the discussed techniques and offering additional resources like free workout plans and a Discord server for further support.

Keywords

💡Back Training

Back training refers to a set of exercises designed to strengthen and develop the muscles of the back. In the context of the video, it is the primary focus, with the speaker discussing various exercises and techniques to improve back strength and aesthetics. The video emphasizes the importance of targeting different muscle groups in the back, such as the lats, traps, rear delts, and spinal erectors, to achieve a well-rounded and strong back.

💡Deadlifts

Deadlifts are a compound exercise that primarily targets the posterior chain, including the muscles of the back, as well as the hamstrings and glutes. In the video, the speaker mentions deadlifts as an effective exercise for strengthening the spinal erectors and traps, highlighting their role in building a powerful back. The script also discusses the progression of deadlifts and how they can be adapted, such as with Romanian deadlifts, to target the back muscles more effectively.

💡Pull-Ups

Pull-ups are a bodyweight exercise that primarily targets the latissimus dorsi (lats) and to a lesser extent, the biceps and forearms. The video script mentions pull-ups as a key exercise for lat emphasis, noting that they provide a great stretch at the bottom and involve core demand to maintain a neutral posture. The speaker also suggests variations like chin-ups and lat pull-downs as alternatives to target the lats effectively.

💡Barbell Row

The barbell row is a weightlifting exercise that targets the back muscles, particularly the middle back, including the rhomboids, rear delts, and traps. In the video, the speaker discusses the benefits of barbell rows for overall back development, emphasizing their role in providing stability and strength. The script also touches on the importance of core stability during this exercise to prevent low back strain.

💡Progressive Overload

Progressive overload is a principle in strength training that involves gradually increasing the stress placed upon the body during exercise to cause adaptation and growth. The video script emphasizes the importance of progressive overload for building muscle in the back, suggesting that getting stronger in back exercises is directly correlated with muscle growth. The speaker provides examples of how to implement progressive overload through rep ranges and linear progression.

💡Grip Strength

Grip strength is the force that is applied by the grip of the hand and is crucial for many exercises, especially those involving lifting. The video script discusses the importance of grip strength in back training, as a weak grip can limit the effectiveness of exercises like deadlifts and pull-ups. The speaker provides tips on how to improve grip strength, such as learning different grip styles and using lifting straps strategically.

💡Traps

The traps, or trapezius muscles, are a group of muscles that extend from the neck to the middle of the back. In the video, the traps are identified as a key muscle group in the back that need to be targeted for a well-rounded back development. Exercises like deadlifts and barbell rows are mentioned as effective for targeting the traps, and the speaker also discusses the importance of not neglecting this muscle group.

💡Rear Delts

The rear deltoids, or rear delts, are the posterior part of the deltoid muscle group and play a role in shoulder stability and movement. The video script mentions that rear delts are often underdeveloped and should be targeted directly in back training. The speaker suggests that while basic back movements can hit the rear delts, specific exercises are needed for direct targeting and growth.

💡Lats

The latissimus dorsi, or lats, are large muscles that run along the sides of the back and are involved in pulling and rowing movements. In the video, the lats are highlighted as a major muscle group in the back that need to be developed for a 'V-taper' look and overall back strength. Exercises like pull-ups and lat pull-downs are recommended for targeting the lats effectively.

💡Spinal Erectors

The spinal erectors, also known as the erector spinae, are a group of muscles that run along the spine and are responsible for extending the back. The video script discusses the importance of the spinal erectors in back training, particularly in exercises like deadlifts, where they play a crucial role in maintaining a straight back and preventing injury.

💡Rotator Cuff

The rotator cuff is a group of muscles and tendons that surround the shoulder joint and help to stabilize and rotate the arm. In the video, the speaker mentions the rotator cuff as a bonus muscle group to consider when training the back, particularly for injury prevention. While not directly contributing to the 'look' of the back, a strong rotator cuff can support overall shoulder health and back training.

Highlights

The importance of grip strength for effective back training

Switching from pull-ups to momentum pull-downs for better back development

The role of core stability in back exercises and its impact on low back health

Why rows might not be the optimal back exercise due to their core stability demands

The anatomical breakdown of the back muscles and their functions

How to effectively target the lats, traps, rear delts, and spinal erectors in back training

The effectiveness of deadlifts for spinal erectors and traps

Barbell rows as a comprehensive back exercise with core stability benefits

The value of pull-ups for lat emphasis and their role in back development

Why rear delt exercises are crucial for overall back strength and aesthetics

Common mistakes that hinder back gains and how to avoid them

Tips for improving grip strength to prevent it from limiting back training progress

The benefits of using lifting straps and when to use them in back training

Proper wrist positioning during back exercises to maximize muscle engagement

The significance of progressive overload for muscle growth and strength gains

Two basic progression methods for increasing strength in back exercises

The importance of keeping a workout log for tracking progress and adjusting weights

Final thoughts on the necessity of consistent progression for optimal back development

Transcripts

Baki yujiro oji you know we all want

those Savage demon bags when trying to

build my back as a beginner I tried

doing the rose and deadlift then my grip

started giving out at anything over 100

lb so I stopped doing them but that's

okay because I could do my shitty

pull-ups where I hit my head on the roof

actually I swapped those out too for my

momentum LP pull Downs after a few

months of work my back was still shitty

and arguably a few months isn't long

enough to become baky but there sure as

hell was so much more room for

improvement after fixing my [ __ ] and

learning how to do my rose my bag vastly

improved over the next few months and I

gained a ton of strength on all my back

mve but row are not optimal you see they

have a core stability demand that can

lead to your low back taking over and

failing the move the angle of pull

doesn't optimally align with the traps

and let just miss door side instead you

need to take a bench at the crowded

cable station in the gym and do single

arm pull down [ __ ] back training is

definitely more complicated than other

muscle groups but you can still make

back gains by doing Simple effective

things and not [ __ ] up like I

did what muscles make up the back a lot

of us refer to all the back muscles as

just the back that's like calling the

chest front delts and abs the front

starting at the top of the back there's

the rear delts on the back of the

shoulder in the middle of them are the

traps comprising of the upper mid and

lower portion below the rear delts are

the rhomboids terries and infraspinatus

rhomboids and terries are hit well

enough if you do your basic back

movements correctly but the

infraspinatus aka the rotator cup can

benefit from direct targeting below

those are the lats comprising of the

upper and lower fibers and lastly acting

as the ABS of your back are the spinal

Erectors which don't pull your arms back

like the others rather they extend the

spine so there's four major muscle

groups on the back that you need to

worry about targeting lats traps rear

delts and spinal Erectors rotator cuff

as well as a bonus but I'll get to that

later so we have the muscles but how do

we target these

effectively deadlifts for the spinal

Erectors and traps barbaros for

generally the entire back with trap

emphasis Pull-Ups for lat emphasis and a

rear delt exercise since they're usually

underdeveloped why are these exercises

so effective deadlifts Force the

majority of your back muscles especially

the traps and spinal Erectors to work

extremely hard isometrically to keep you

from collapsing like a shrimp while also

growing your hamstrings abs and glutes

insane return on investment the movement

allows you to get strong very quickly

which allows you to expose the back to

more and more loads so much easier other

deadlift variations work I personally

like Romanians since they can be used at

much higher volumes barbell row provide

a great stimulus to the back as a whole

especially traps as well as to the core

and spinal Erectors to keep you stable

that's seen as a downside by many but I

think this added need for stability

really helps bulletproof your low back

and Carries over better to other

exercises like the deadlift these are

also especially great since you can get

stronger relatively quickly on these

other standing row variations work I

personally like penl rose and if you

have to you can use laying down

variations where you're against the

bench pull-ups provide a great stretch

to the lats at the bottom and also

involves some core demand to keep you in

a somewhat neutral posture like before

you can get strong on these relatively

quickly and look sick as [ __ ] you can

use a variety of grip Styles or even do

a lap pull down however I would only

recommend a pull down if you have to

lastly on this list is just any rear D

exercise the point is to Target them

directly since they are often neglected

by most lifters you can't get stronger

on these super fast like the others but

generally over months you should be able

to put up more weight with this exercise

you can add or rotate in additional

exercises like shrugs lap prayers Etc

however these four are all you will

truly need Sean can back me up here

learn how to make the basics work and

then you can advance don't Advance when

you're still only a beginner a rotator

cuff exercise would be handy for injury

prevention and I recommend including one

however it's not going to really do much

for the look of your back so we have the

exercises but there's a good chance

you're still probably making a few of

the following mistakes which are

[ __ ] on your back

gains I know at least once in your

training career you had to stop a set of

an exercise because your grip gave out I

know the feeling it's been a huge

problem for me with my baby ass hand if

your grip is giving out first that

essentially turns whatever exercise

you're doing into a suboptimal grip

exercise since your grip is what's being

challenged rather than the target muscle

so here are my top three tips for

preventing this learn a stronger grip

yes this is as possible there are

actually multiple grip Styles out there

the most common and natural grip is the

double overhand grip however this grip

gets harder to continue using once you

reach a certain level of strength unless

you have a porn star level grip if you

try to progress this grip past the 3 to

400 range with deadlifts you'll usually

just end up plateauing on grip failure

because it's just not a super secure

grip for deadlifts you have two options

you have the mix grip and the hook grip

which both have their pros and cons with

the mix grip it's very easy to learn you

literally just flip one of your hands

and you have a secure grip however you

can start developing back imbalances

over the course of months and years

depending on which side is overhand and

which one is under you risk a bicep tear

on the underhand side even if it's super

rare just be aware and this can only be

used on barbell deadlifts realistically

since your arms are just hanging down

and not actually moving themselves to

pull the weight literally just think for

a second how goofy mix grip pull-ups and

rosew field with dumbbells the whole

point of the mix grip is also defeated

because both hands need to be making

contact with the object you're holding

for it to work other than that it's a

solid choice for deadlifts for anything

else I recommend the hook grip it very

closely resembles the double overhand

grip works with pretty much any back

exercise where the equipment is being

pulled in your hands and no imbalances

are developed since both of your hands

are overhand however it's pretty hard to

learn and for people with small hands

it's even harder it requires a lot of

practice and getting used to you also

risk tearing your thumb other than that

I think it's the best grip style to

learn since it can be used with all back

movements all right number two use

lifting straps I know some of you guys

think using straps makes you a [ __ ] it

doesn't don't be a [ __ ] it's just a

tool in the toolbox that can help you

stop your grip from failing so you can

continue making back G however using

straps regularly will down the line

cause your grip to become a weak Ling

and make you reliant on straps I would

recommend both learning a stronger grip

style and using straps if your grip has

become limiting you can take the first

set of your back exercises to dedicate

to your new grip style and then the rest

of your sets can be done with straps to

ensure you will get back roow don't use

straps for every set and if you must

make sure you add in some direct forearm

work on the side to keep your grip up to

par like dead hangs and Farmers carries

all right lastly three keep your wrist

neutral I know some of you by accident

end up risk curling the weight during

during back movements trying to get that

little extra inch of range of motion

stop doing that try to keep your wrist

and forearms as aligned as possible to

help with this don't think about pulling

with your hands think about gripping the

weight hard and dragging your elbows

back instead however if you start to

slightly wrist curl the weight as you

get more fatigued during the set that's

acceptable but if you're really risk

curling the weight it forces your

forearms to work much harder which

overall just weakens your grip I've

already told you why that's a no no

that's about it for the tips the most

obvious thing to do though is to just

train your grip more with direct work

but I don't think that needs further

explanation so with a stronger grip

you're ensuring that your back muscles

are properly stimulated in each set

without your forearms taking the

stimulus away all right let's move on to

the next

mistake a common cue that's spread

around is to pin your shoulders back and

squeeze your scapula together like

you're trying to do a standing bench

press while that works fine on a bench

press a bench press isn't a back

movement and your back is up against the

bench which isn't the case for pretty

much all back movements when doing back

movements like a row or pull-up let your

arms extend forward on the way down just

because it rounds your back doesn't mean

you're going to demolish your spine the

rounding this causes is on the thoracic

spine not the lumbar spine so there's

far less risk you can still keep a

stable core while letting your arms come

forward trust me what this extension and

rounding actually does is stretch your

target back muscles way more which

triggers much more growth because of the

larger range of motion your back muscles

have to go through so rather than

hovering in this little area let your

arms come forward and then initiate the

pull make sure you continue having a

controll decentric when your back

muscles are getting stretched more on

deadlifts make sure you do not move your

scapula during the movement nor try to

keep your scapula pinned back however do

ensure that your scapula is tight and

rigid by locking your shoulders down all

right those are the two main mistakes

besides obvious things like bad form

let's move on to what will actually be

the driving force of building muscle in

your back when you use these four

[Music]

exercises when I was talking about the

four main back exercises I kept bringing

up that you can get stronger at them

very quickly why is this so important

Progressive overload AKA getting

stronger what separates the guys with

monsters backs to those with conoga

pencil syndrome is that the guys with

monsters backs can roll and pull up a

lot of weight I know a lot of people are

going to tell me that somebody's bigger

isn't automatically stronger than

somebody who's smaller and that's true

but size and strength are very directly

correlated on an individual level

meaning that you who has a big back will

be guaranteed to be much stronger at

back movement than the U with a small

bag getting stronger has always been a

time tested way to get bigger and vice

versa here I will cover two basic

progressions for getting stronger which

will work especially if you're a

beginner rep ranges this is usually

shown know as start reps to end reps so

like 8 to 10 8 to 12 5 to 10 Etc the

idea is that you pick a weight for an

exercise which you can only do for the

start reps of the range then every

following training session for that

exercise you try to do one more rep

until you can do the end reps of that

range the next step is to just add 5 to

10 lb which will lower the amount of

reps you can do hopefully to the

starting rep and repeat the cycle over

and over that simple two linear

progression this is an even simpler way

to get stronger than the last choose a

weight you can do for the Target reps

let's say five reps every following

session for that exercise you simply

just add 5 lbs and do it for the Target

reps and repeat due to how fastpaced

this progression is I only recommend it

on things like deadlifts and barbar Rose

for the deadlift this usually works up

until the 405 Mark and for Rose It's

usually the 185 Mark most other lifts

don't progress fast enough to Warrant

using this progression but it's the best

you can do if you're able to get away

with it which beginners usually can and

that's about it for progression without

the intent to get Just a Little Bit

Stronger each session your back or any

other muscle group for that matter will

not grow optimally none of my previous

tips will matter in the grand scheme of

things if you are not trying to progress

don't let anyone convince you

otherwise and that's about all I have to

share with you in this video today

brother there will be a link to two free

back and biceps targeting pole days in

the description which you can use and/

or modify there will also be a link to

the Discord server which you can join if

you want direct help from me and others

I know I rambled a lot about Progressive

overload being the most important thing

and it is however in order to know what

weights to use to consistently get

stronger you must be keeping a log book

of your workout you don't need a fancy

workout tracking app or anything like

that a note on your phone's Notes app

works hell even a pencil and paper if

you want a more detailed explanation I

have just a video for you right here so

what are you waiting for go start

working and take action you can like And

subscribe if you like and I hope you

have a great

day