This is why you don't have a Demon Back. (3 Key Tips)
Summary
TLDRIn 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
💪 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.
🏋️♂️ 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.
📝 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.
Mindmap
Keywords
💡Back Training
💡Deadlifts
💡Pull-Ups
💡Barbell Row
💡Progressive Overload
💡Grip Strength
💡Traps
💡Rear Delts
💡Lats
💡Spinal Erectors
💡Rotator Cuff
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
Посмотреть больше похожих видео
5.0 / 5 (0 votes)