Back & Biceps | My Full Week of Training | Day 2 of 7
Summary
TLDRIn this comprehensive workout video, the trainer focuses on targeting the lats and rear deltoids over a full week of training. Starting with a single-arm cable row for lumbar lat fibers, the session progresses through various exercises like dumbbell rows and rear delt rope pulldowns to engage different lat regions. The trainer also emphasizes proper form and stability for effective muscle activation. The session concludes with bicep exercises, including plate curls and a unique dumbbell curl technique, ensuring a well-rounded back and bicep workout. The video encourages viewers to join the training app for detailed weekly plans and personalized coaching.
Takeaways
- 🏋️♂️ The video is a part of a full week of training focusing on biceps and rear deltoids, with two sessions dedicated to different aspects of back training.
- 💊 The trainer takes a pre-workout supplement before starting the gym session.
- 🤸♂️ The first exercise is a single-arm cable row, emphasizing stability and targeting the lumbar fibers of the lats.
- 📏 The trainer explains the importance of body positioning to ensure that the lats, not other muscles, reach failure first.
- 🔄 The focus shifts from lumbar to iliac fibers of the lats with a simple torso adjustment in the cable row exercise.
- 📉 The trainer demonstrates how to engage the lats effectively by keeping the arm close to the body during the exercise.
- 🏋️♀️ Dumbbell exercises are used to train the thoracic fibers of the lats, with an emphasis on the angle that aligns with the muscle fibers.
- 🤲 The trainer performs a rear delt rope exercise, focusing on isolating the rear deltoids and maintaining proper form.
- 🔄 The rear deltoids are trained in both shortened and lengthened positions to target different aspects of the muscle.
- 🎖️ An optional trapezius exercise is included, with the trainer recommending the use of straps to avoid grip limitations.
- 🏅 The final exercises are bicep-focused, starting with a plate curl that can be modified with different weights or dumbbells.
- 🔄 The trainer suggests a drop set technique for the bicep exercises to maximize muscle fatigue and growth.
Q & A
What is the focus of day two of the full week training?
-Day two of the full week training focuses on biceps and rear deltoids.
How many sessions per week are there for back training in this program?
-There are two sessions per week for back training, one focusing more on the lats and the other on the upper back.
What is the purpose of kneeling behind the bench during the single arm cable row exercise?
-Kneeling behind the bench provides stability, allowing for better force transfer from the body into the weight and preventing other factors from limiting the lat's performance.
Why is it important to keep the arm close to the body during the lat training?
-Keeping the arm close to the body ensures that the lats are most active during the exercise, as they are most engaged when the arm is positioned close to the body.
How does adjusting the torso angle affect the fibers being targeted in the lats?
-Adjusting the torso angle from vertical to more forward shifts the focus from the lumbar fibers to the more iliac fibers of the lats.
What is the significance of the angle of the fibers of the lats in relation to the cable during the exercise?
-The angle of the fibers of the lats in relation to the cable indicates which fibers are being primarily targeted during the exercise.
What is the purpose of the slight pause at the top of the dumbbell row exercise?
-The slight pause at the top of the dumbbell row exercise is to emphasize the contraction in the lats and to own that top position.
Why does the trainer take off his shirt in the gym?
-The trainer takes off his shirt to demonstrate which muscles are being activated during the exercises, although he does not condone this behavior in a regular gym setting.
What is the primary focus of the rear delt rope exercise?
-The primary focus of the rear delt rope exercise is to isolate and train the rear deltoids, primarily in the shortened position.
How should the arms be positioned during the rear deltoid exercise to maximize effectiveness?
-The arms should be positioned at a 45-degree angle, with the line of the cable in alignment with the arm to ensure proper training of the rear deltoids.
What is the purpose of the seated cable shrug exercise?
-The seated cable shrug exercise is meant to train the upper and mid traps, focusing on pulling from a 45-degree angle back to maximize trap activation.
Why does the trainer recommend using straps for the trapezius exercise?
-Using straps for the trapezius exercise prevents grip strength from limiting the workout, allowing all the work to be directed towards the trapezius muscles.
What is a plate curl and how does it differ from a traditional dumbbell curl?
-A plate curl involves using weight plates instead of dumbbells for the bicep curl exercise. It is performed as a drop set, allowing for continued reps after reaching failure by dropping one of the plates.
What is the recommended technique for the final bicep exercise using a dumbbell?
-The recommended technique involves placing the dumbbell on the leg, driving the elbow into the hip, pinning the scapula down to provide a stable anchor for the bicep to pull from.
How can one follow the trainer's weekly workout plan?
-One can follow the trainer's weekly workout plan by signing up through the website myliftfitness.com, setting up a profile, and then logging in through the app to access the workouts.
Outlines
💪 Bicep and Rear Deltoid Training Session
This paragraph introduces a workout session focused on bicep and rear deltoid training. The trainer emphasizes the importance of stability during exercises to maximize force transfer and prevent exhaustion of other muscle groups before the target muscles. The session begins with a single-arm cable row for the lats, detailing the correct posture and technique to engage the lumbar fibers effectively. The trainer then shifts focus to the iliac fibers of the lats, adjusting the torso angle and grip to target different lat regions. The paragraph concludes with a transition to dumbbell exercises for the thoracic fibers of the lats, highlighting the importance of posture and angle to activate specific muscle fibers.
🏋️♂️ Advanced Lat and Rear Deltoid Exercises
The second paragraph delves deeper into the workout, focusing on the thoracic fibers of the lats with dumbbell exercises on an inclined bench. The trainer explains the importance of a slight pause at the top of each rep for maximum muscle contraction. The session then moves to rear deltoid exercises, first in a shortened position and then in a lengthened one, correcting common mistakes and ensuring proper alignment with the cable for optimal muscle engagement. An optional trapezius exercise is introduced, emphasizing the correct angle for training the upper and middle traps effectively. The paragraph ends with a discussion on grip strength and its impact on exercise performance.
🏋️♀️ Bicep Intensive Workout and Training App Promotion
The final paragraph wraps up the bicep-focused exercises with a plate curl technique, which the trainer uses as a drop set to push beyond failure. The trainer shares personal anecdotes about grip strength and offers alternatives for those with less grip endurance. The session concludes with a simple bicep curl variation, emphasizing proper form and muscle activation. The trainer then promotes a training app, offering detailed weekly workout plans and coaching, and invites the audience to join the app for a comprehensive training experience.
Mindmap
Keywords
💡Pre-workout
💡Lats
💡Rear Deltoids
💡Stability
💡Depression of the Scapula
💡Iliac Fibers
💡Thoracic Fibers
💡Drop Set
💡Trapezius
💡Plate Curl
💡Biceps
Highlights
Day two of a full week of training focuses on biceps and rear deltoids.
Two sessions per week, one for lats and the second for upper back.
Importance of stability in training to prevent negative impact on force transfer.
Technique for single arm cable row to target lumbar fibers of lats.
Adjustment to target iliac fibers of lats by changing torso angle.
Explanation of how lat fibers align with cable to determine which are targeted.
Transition to dumbbell exercises for thoracic fibers of lats.
Technique for dumbbell pull with a slight pause to maximize lat contraction.
Personal anecdote about gym etiquette regarding removing one's shirt.
Rear delt rope exercise to isolate and train rear deltoids.
Different positions for training rear deltoids in both shortened and lengthened states.
Optional exercise for upper mid traps using seated cable shrug.
Technique for optimizing trapezius training by pulling at a 45-degree angle.
Plate curl exercise for biceps with a strategy for handling grip limitations.
Drop set technique for biceps training to maximize intensity.
Final bicep exercise with a focus on stability and proper form.
Invitation to join the training app for detailed weekly workouts and coaching.
Transcripts
[Music]
ah
it's good to see you again we're back
for day two of my entire full week of
training where i coach you through every
single day this is my favorite day back
biceps and rear deltoids now i have two
of these sessions per week this one
which is much more heavily focused on
the lats and the second one that comes
later in the week much more focused on
the upper back but we'll get to that
when the time comes so
uh yeah good enough i'm gonna take my
pre-workout and i'll catch y'all at the
gym let's get to it
okay guys first exercise is gonna be a
single arm cable row for the lumbar
fibers of lats get a d handle right here
you're gonna take a knee
back behind this bench rest your hip
into the side of the bench right here
what this does is it helps provide
stability whenever you're training you
want to put yourself
in the most stable environment as
possible you don't want any outside
factors that are going to negatively
impact the amount of force that you're
able to transfer from your body into the
weight if i were to stand here and sort
of just stand without any kind of
support i'm left to supporting this
entire action this whole production with
my core my legs my body and something
else may give out before my lat actually
comes to full exhaustion you don't want
your core or your ability to coordinate
your feet limiting how much your lat is
able to do you want your lat to come to
failure not anything else so that's why
we get down into position right here
lock ourselves in push the elbow down
away from your ear boom like that it's
called the depression of the scapula
pushing it down and drawing the elbow
back to your hip
now what we're going to do is we're
going to shift the focus from the lumbar
fibers to the lats down to the more
iliac fibers of the lat the very simple
adjustment that we're going to make to
this movement is going to be this we
were here pretty vertical torso very
simply forward you don't want to be here
so right about here elbow about chin
level i like to keep my arm either in a
hammer grip or slightly supinated and
pull the elbow down to my hip keeping my
arm really close to the side of my body
the lats
are most active when your arm
is right by your body you start getting
out into here you're working more the
upper back and the rear delts you have
you have fibers in your lats they fan
out up vertically some more horizontally
this way which fibers of the lats are in
line with the cable okay that's going to
tell you which fibers you're primarily
targeting you can see look at this line
right here right here see this line it's
in line
with the cable so that's why we bias
from the horizontal fibers here
to more
vertical fibers right here
so we're done with cables we're gonna
move over to some dumbbells now we're
gonna be training the more thoracic
fibers of the lats so kind of going with
the theme of the angle of the fibers of
the lats we're going to lean ourselves
down on a bench and our arms are going
to be pointed obviously straight down
towards the ground this is going to line
up more with these fibers the more upper
thoracic fibers of the lats we're going
to be doing a slight pause at the top
for like one second just enough to own
that top position that contraction in
the latch hold it and then resist down
i took my shirt off in this area of the
gym which you're not supposed to do and
i don't condone it you shouldn't
but i'm doing it because i got to show
you what muscles are being activated
if you ever in the gym somebody takes
their shirt off
and you're just like what's that guy
doing i cop
i caught myself in the gym the other day
i saw somebody take their shirt off
and like you know they're not really
being filmed or anything they're just
checking themselves out in the mirror
and i'm sitting there i'm just like who
would do that and then i remembered i do
it all the time
we're gonna do a rear delt rope getting
lighter dumbbells for this i prop my
sternum up on the top of the bench here
grab the dumbbells i like to hold my
hands at a 45 degree angle here not like
this but like this i keep my arms out at
a 45 degree angle i'm pretty much
isolating if you will the rear delt here
by it it's the only thing that is moving
from here to here then when i get here
i'm retracting so that way i can get a
little bit of extra benefit from the
upper back contributing to the exercise
as well this is going to train the rear
deltoids primarily in the shortened
position up holding that contraction at
the top and then slowly resisting down
we just finished training the rear
deltoids in the shortened position
now we're going to train them in the
more lengthened position rear deltoid
a lot of people do it wrong
the rear deltoids are not most active
like this with your arm straight out to
your side they're more active watch this
see how my rear deltoid kicked on
inactive
active that's why we're doing the road
at a 45 degree angle over there same
deal here you can see the line of the
cable here from the back you want it to
be in alignment with your arm as you
push down so here
boom if you look straight back you won't
be able to see the cable because my arm
is in the way that means that we're in
good alignment here to train the rear
delts i like to visualize this as my
arms perfectly straight and almost like
they're hinging like two big doors
opening up i like to keep the x where
the cables are right in front of my eyes
[Music]
this is going to be an optional exercise
you don't have to do it it's a trapezius
exercise more for the upper mid traps
seated cable shrug
that is not limited by my grip strength
you don't want your grip limiting you so
what i always like to do straps
that way i don't have to worry about it
all of the work can be directed back
here here's the thing with traps a lot
of times people do traps standing
straight up and down like this that's
primarily
going to train the levator scap here the
upper traps are much more active and
more optimally trained when you're
pulling from either a 45 degree angle
back like this or
like so more horizontally okay so from
like in this region you're pulling from
here to here not so much here like this
neutral grip strap up you can be here
neutral
pulling back like this or if it's more
comfortable and allows you to do a
little bit more weight you can lean back
a little bit like this
pull back allowing my shoulders to be
pulled forward okay and then along back
as far as i can brief pause aligning my
shoulders around at the bottom
[Music]
now
final two exercises are going to be for
the biceps this first one is going to be
a plate curl this is something that
definitely does not have to be done with
plates you can try it but again you
don't want to do something that is going
to limit the amount of weight that you
can do i like to get
two plates
it's perfect for me here's why i'm doing
them with two plates it's because i'm
performing them as a drop set i'm gonna
be doing two
all out sets i'm gonna go boom let's say
i reach failure oh i can't go anymore i
drop one of the plates then i can keep
going i used to compete in strong man so
my grip does not hold me back it very
well may not be the same for you we
don't want our grip limiting enough so
you can do two 45s like this or maybe
you do 145 or you can do a bumper plate
that's a 35 maybe 225s maybe you can
handle that or
dumbbells most people probably should do
them with dumbbells for like eight reps
so you can't curl anymore put them on
the ground pick up dumbbells that are 50
percent lighter and continue going on to
failure again
[Music]
[Music]
so simple on this one all you're gonna
do is take a dumbbell
right on my leg right here
dumbbell goes right over see it's a nice
little nice little pocket for it to sit
on right here
elbow is driven right into my body right
on my hip right here bone so it's almost
like a creature curling away scapula
pinned down so that my biceps has
something stable to pull off of the
biceps attaches
up here in your shoulders so pin it down
so it's got a stable
anchor to pull from and just
[Music]
all right guys that does it for day two
of my full week of training back and
biceps in the books next time legs
train alongside me in my training app
where i provide all of my exact weekly
workouts in immense detail you can
follow this plan exactly as it's written
or you can do what some people do and
just use it as a reference to help
construct their own workouts however you
choose to use it my workouts and
coaching are going to be there for you i
take care of the planning all you have
to do is show up all of us on the app
put in the work every week and we'd love
to have you be a part of it so if you'd
like to join us sign up through the
website
myliftfitness.com it'll walk you through
the process of setting up your profile
and then you'll be able to log in
through the app
Ver Más Videos Relacionados
Chest & Triceps | My Full Week of Training | Day 1 of 7
Complete Arm Workout | Bigger Biceps and Triceps |Advanced Training #7
Leg Day | My Full Week of Training | Day 3 of 7
The Most Effective FULL BODY Workout For Muscle Growth
TREINO DE BRAÇOS DE UM NATURAL ALFREDO MOSTRA OS TRUQUES
How to get HUGE biceps (Tips for bicep growth)
5.0 / 5 (0 votes)