Bodybuilding Simplified: Back

Summary

This video script offers comprehensive advice on back workouts for bodybuilding. It emphasizes two key exercise types: horizontal pulls (rowing exercises) and vertical pulls (pull-up variations). The script advises against overdoing deadlifts for pure bodybuilding, suggesting they yield low gains for high fatigue. It recommends training traps as an extra, not a replacement for primary exercises. The ideal workout frequency is two times per week, with 12-24 sets total. A rep range of 8-15 is suggested, alternating between vertical and horizontal pulls in each session for balanced back development. The script also stresses the importance of controlled movement and full muscle stretch for optimal results.

Takeaways

• 💪 There are two critical types of exercises for back training: horizontal pulls (rowing exercises) and vertical pulls (pull-up variations).
• 🏋️‍♂️ Barbell row is recommended as the top horizontal exercise, with alternatives like dumbbell row, chest-supported row, and others.
• 🧗‍♂️ For vertical pulling, pull-up variations or lat pulldown machines are preferred, with straight-arm pulldowns and single-arm pulldowns as options.
• 🚫 Deadlifts are not essential for bodybuilding-focused training due to high fatigue and low return on gains.
• 🤔 Training traps is not mandatory but can be done additionally after focusing on primary vertical and horizontal movements.
• 📈 Two back workouts per week are ideal, with a recommendation of 12 to 24 sets in total, avoiding excessive volume.
• 🔢 A rep range of 8 to 15 is suggested for both main and secondary exercises, prioritizing one vertical and one horizontal pull each workout.
• 🔄 Splitting exercises into a main and secondary helps ensure full back development and varied rep ranges can be utilized effectively.
• 🧘‍♂️ The stretch at the top of the movement is crucial for back training, emphasizing control and full extension.
• 🚫 Avoid neglecting the negative portion of the exercise; control is key for optimal muscle engagement and growth.
• 🔗 For a full stretch, consider adjusting equipment or body position to ensure maximum muscle extension.

Q & A

What are the two types of exercises necessary for a back workout?

The two types of exercises necessary for a back workout are horizontal pulls and vertical pulls.

What is an example of a horizontal pulling exercise?

An example of a horizontal pulling exercise is the barbell row.

What other exercises are considered horizontal pulls?

Other horizontal pull exercises include dumbbell row, chest supported row, seated cable row, and any exercise with 'row' in its name.

What is an example of a vertical pulling exercise?

An example of a vertical pulling exercise is a pull-up variation or the lat pulldown machine.

What is the trainer's stance on including deadlifts in a back workout routine?

The trainer suggests avoiding deadlifts if the goal is purely bodybuilding due to the high fatigue and low gains in return.

Is it necessary to train traps as part of a back workout?

Training traps is not necessary, but can be done as an extra after completing necessary vertical and horizontal movements.

How many times per week should one train their back?

Two times per week is recommended for back workouts.

What is the recommended number of sets per week for back training?

The recommended number of sets per week for back training is between 12 to 24 sets.

What rep range should be used for back exercises?

For the main exercise, a rep range of 5 to 8 is suggested, while for the secondary exercise, a range of 12 to 15 is recommended.

Why is it important to prioritize one vertical and one horizontal pull in each workout?

Prioritizing one vertical and one horizontal pull ensures that the back is trained from all necessary angles and prevents one type of movement from being neglected.

How should one perform the negative portion of a back exercise?

The negative portion of a back exercise should be controlled all the way back to the starting position, ensuring a full stretch and maintaining proper form.