Bodybuilding Simplified: Back
Summary
TLDRThis 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
- πͺ There are two critical types of exercises for back training: horizontal pulls (rowing exercises) and vertical pulls (pull-up variations).
- ποΈββοΈ Barbell row is recommended as the top horizontal exercise, with alternatives like dumbbell row, chest-supported row, and others.
- π§ββοΈ For vertical pulling, pull-up variations or lat pulldown machines are preferred, with straight-arm pulldowns and single-arm pulldowns as options.
- π« Deadlifts are not essential for bodybuilding-focused training due to high fatigue and low return on gains.
- π€ Training traps is not mandatory but can be done additionally after focusing on primary vertical and horizontal movements.
- π Two back workouts per week are ideal, with a recommendation of 12 to 24 sets in total, avoiding excessive volume.
- π’ A rep range of 8 to 15 is suggested for both main and secondary exercises, prioritizing one vertical and one horizontal pull each workout.
- π Splitting exercises into a main and secondary helps ensure full back development and varied rep ranges can be utilized effectively.
- π§ββοΈ The stretch at the top of the movement is crucial for back training, emphasizing control and full extension.
- π« Avoid neglecting the negative portion of the exercise; control is key for optimal muscle engagement and growth.
- π 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.
Outlines
πͺ Essential Back Training Techniques
This paragraph focuses on the crucial components of a back workout for achieving a 'V-taper' or 'epic weapon' look. The speaker outlines two fundamental exercise types: horizontal pulls (rowing exercises) and vertical pulls (pull-up variations). The barbell row is recommended as the top horizontal exercise, with alternatives like dumbbell rows and seated cable rows. For vertical pulls, pull-ups or lat pulldowns are suggested. The speaker advises against overdoing deadlifts for bodybuilding purposes due to high fatigue and low gains. Training traps is considered optional and should not replace primary back exercises. The importance of performing exercises with full range of motion and adequate stretching is emphasized, with the lat pulldown used as an example to illustrate proper form and execution.
π Mastering the Art of Stretching in Back Exercises
The second paragraph delves into the importance of stretching the back muscles during exercises, particularly during the negative phase of the movement. The speaker uses the lat pulldown as an example to demonstrate how to control the weight throughout the entire range of motion, ensuring a full stretch at the top. They also share a personal tip for achieving a deeper stretch by adjusting the seat position. The paragraph stresses the need for controlled movements and time under tension to effectively build the back muscles. The speaker also humorously mentions a fictional encounter with 'science-based aliens' to lighten the mood before concluding with a call to action for viewers to visit their website for more bodybuilding resources and a thank you to patrons.
Mindmap
Keywords
π‘Horizontal Pull
π‘Vertical Pull
π‘Barbell Row
π‘Pull-up Variations
π‘Deadlift
π‘Training Traps
π‘Sets
π‘Rep Range
π‘Main Exercise
π‘Secondary Exercise
π‘Stretch
Highlights
Two types of exercises needed for a strong back: horizontal and vertical pulls.
Horizontal pulling exercises include all rowing exercises.
Vertical pulling exercises include pull-up variations.
Barbell row is the recommended horizontal exercise.
Pull-up variation or lat pulldown machine are recommended for vertical exercises.
Deadlifts are not necessary for bodybuilding purposes.
Training traps is optional and should not replace vertical and horizontal movements.
Two back workouts per week are recommended.
12 to 24 sets per week is the recommended range for back exercises.
Splitting exercises into one main and one secondary is beneficial.
8 to 15 rep range is suggested for both main and secondary exercises.
Prioritizing one vertical and one horizontal pull in each workout is effective.
Controlling the negative portion of the movement is crucial.
Achieving a full stretch at the top of the movement is important.
Using a full stretch to maximize time under tension and muscle stretch.
Progression is key to achieving a big back.
Free resources are available on the website for more bodybuilding information.
Transcripts
this is the last back video that you
will ever need to watch we will work our
way through every single piece of
information that you need to know to
achieve that white back there are two
types of exercises that you need to
include in your back workout to achieve
that epic weaper the first type is a
horizontal pull and the second type is a
vertical pull don't worry if you are
confused about which exercise is
horizontal and which is vertical because
I'm going to explain it to you right now
horizontal pulling exercises are
basically all the rowing exercises and
vertical pulling exercises are basically
all the pull-up variations so which
horizontal exercise do you recommend my
number one recommendation would be the
barell row other exercises that you can
also use can be for example the dumbbell
Row the chest supported row seal row tar
row seated cable row or The Meadows row
or pretty much anything that has the
word Row in its name now let's talk
about the vertical pulling exercises
here it's pretty straightforward either
use a pullup variation of your choice or
go with the let pull down machine the
these two exercises would be my number
one choice but you can also pick
exercises like the straight arm pul down
or the single arm pull down all right
these were the horizontal and vertical
exercises but some of you are now for
sure wondering what about the deadlift
at this point I have talked about this
way too many times that I feel I'm
repeating myself a little bit but if
your goal is purely bodybuilding then
you should stay away from the deadlift
for beginners it's good to learn how to
do the deadlift because the technique
has some carryover to other exercises
that you will be doing down the road but
after that point I just don't see a
reason to do the deadlift as the amount
of fatigue you get from it is very high
in contr with how little gains you get
in return all right we cleared it up
about the deadlift but there is still
one elephant in the room left and that
elephant is training traps is it
something that you 100% have to do
definitely not but if you want to go
right ahead but the priority should
always be on the vertical and horizontal
movements first and training traps
should be as just doing something extra
and should never replace the vertical
and horizontal movements so if you want
to train traps then do it after you have
already done all of the necessary B
exercises doing something like three
sets of shacks twice per week will be
more than enough to stimulate your traps
I don't even recommend doing more
because at that point you are going to
be inflicting so much extra fatigue to
yourself that it might become really
hard to recover from I used to Rack pull
above the knee with like 800 lb and it
just completely kills you obviously
there is a very big difference between
doing extremely heavy rack pulls and
shrugs with 225 but it helps to get the
point across all right now that we have
cleared this up let's quickly discuss
how many workouts and how many sets you
should do per week and also what kind of
rep range you should use as per usual
two workouts per week is pretty much
where you want to be but you can easily
increase the number a little higher if
your bag needs some more work and when
it comes to number of sets per week I
would recommend something between 12 to
24 sets per week I would definitely not
go over that number as it is already
pretty high and before we talk about the
rep ranges let me show you why it is a
good idea to split your exercises into
one main exercise and one secondary
exercise this will make it much easier
to understand and it will also make sure
that you hit your back from all angles
necessary while also taking advantage of
every single useful rep Ranch the
exercise that you select as the main
exercise will be the one that you will
do first in your workout and the
secondary exercise will obviously be the
second one in your workout last week
when we were talking about the main
exercise for the chest I recommended
that you use the 5 to8 rep wrench but
for the back I feel like it's not
necessary to have the rep wrench that
low in most cases you can basically use
the a215 rep wrench for both the main
exercise and the secondary exercise so
if you would select for example 8 to2
Reps for both the main and the secondary
exercise that would be completely fine
what you can also do is to select 8 to
12 Reps for the main exercise and then
12 to 15 for the secondary exercise
there is all also completely valid the
most important role that the main and
the secondary exercise fulfill when
training your bag is that you can
prioritize one vertical and one
horizontal pull in each one of your
workouts so if you had two B workouts
throughout the week you could set it up
like this you can see that on the first
B workout you do your vertical pull
first but on the next B workout you
start out with the horizontal pull this
will allow you to get the best of both
worlds and even if you have more than
two back exercises per workout it's
still going to work the the same exact
way we do it like that because if you
for example started every single one of
your back workouts with a horizontal
pull then your vertical pool would
suffer in the long run but with a setup
like this it's not going to happen
because each pool has its time to shine
I bet that you have never thought about
it like this pretty cool right but there
is some other thing that you also might
not have ever thought about and there is
the stretch of your back when doing the
exercises oh yeah I hear you the stretch
of the muscle blah blah blah but the
back is the body part where this is
essential don't be like everyone else
when they hear that statement and they
go yeah I already knew that but the
funny thing about it is most of the
people say that they know that but they
don't actually do that they hear the
information they acknowledge it but they
actually never realize it it's like some
kind of defensive coping mechanism but
you need to listen up and actually make
it happen so here is exactly what you
need to do the best example I can give
you would be on the light pull down
because that's where most of the people
are committing their gym crimes when you
pull the bar down you need to hold your
chest up and pull your shoulder blades
together almost like if you did the arch
on the bench press and then you squeeze
at the bottom this is the part that the
majority of people gets right but when
it's time for the negative portion of
the movement that's where everyone fails
I don't want to see you just yank it
right back you need to be in control of
the rep even on the way back and that
goes for the whole way back because most
of the people just go like 60% back and
then they try to do another rep right
away but pretending that the negative
portion of the movement doesn't exist is
not going to bring you very good results
try controlling the negative all the way
and when I say all the way I mean all
the way do it until your hands are
basically almost straight but still try
to hold your shoulder blades together if
you get to a point where you can't hold
your shoulder blades together anymore
it's a sign that you have reached the
top I know that this might not be
possible for some people because
sometimes you can reach the top of the
machine before reach the maximum stretch
but I got a solution for that what I
used to do personally to combat this
when I was going to the gym where this
was the case I would just completely
ditch the seat and I would just sit on
the ground below the seat so it doesn't
pull me back that way I can get a full
stretch at the top I don't know why more
people don't talk about it it seems like
it's some kind of forbidden knowledge uh
what's going on you guys just made a big
mistake sorry the science-based aliens
tried to abduct Me but they had almost
no muscle so I escaped so where were we
oh yeah you will have to drop down the
weight because this is not the place to
mindlessly throw around the weight this
is the place where you want constant
time under tension and a painful stretch
of the back and the same exact thing
applies to all the pull-up variations
and to all the rowing variations this is
exactly what is going to get you a big
back but don't forget don't be just a
stretch enjoyer you still need to
progress forward well the that's all you
need to know about training back and if
you want to learn more about
bodybuilding check out my website where
I have tons of free resources prepared
for you that will simplify your
bodybuilding Journey so what are you
waiting for it's just that
simple and as always a big thanks to all
the supporters on my
patreon did you like this video then you
will for sure like this one
[Music]
too
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