What's up champ! I'm Vince Del Monte of GeneExpressionTraining.com
In this workout we've got a beginner back workout for mass. We're gonna introduce you guys to
the 4-1-2-1 tempo to maximize tension within your muscles. If you're not
making gains right now adding more and more weights, this video for you.
Quick story guys. You guys know a few years ago I went out to Florida to learn
how to drive world-class sports cars really fast. You remember that? Alright.
[I remember that.] Okay so I spent a whole day out in Florida and we got to drive
Lamborghinis,we got to drive Ferraris. The goal was to take the car over 200
miles per hour at the end of the day. You know what they taught us
the first three quaters of the day? They taught us how to steer the car. The entire first
three quarters of the day was learning how to take the curve because if you
didn't take the curve wide enough with enough speed, you couldn't get up to top speed
to get the 200 miles per hour because it was on an old airway runway
strip and I don't this was true or not, but they said if you don't brake soon enough
at the end of the runway strip you would end up in an alligator swamp. Okay.
Or Crocodiles or Alligators. Whatever is down there in Florida. So that now
laid context - "Oh I better learn how to steer the car before we hammer the gas pedal."
So a lot of you beginners are going to the gym and all you're thinking
about is I want to hit the gas pedal I want to hit the gas pedal. I want speed
I want load. I want more and more and more. But you don't know how to steer the car
and you don't know how to use the brakes. That's how guys get hurt as beginners.
So in this video we're teaching you how to steer the car and
how to use the brakes. Alright. That comes before the gas pedal. Make sense?
Alright let's drive into our.. drive into Let's get into our workout.
Exercise number one are chin-ups. You're gonna do an isometric hold for 60 seconds
or as long as you can. Whatever one comes first. You're gonna drive your elbows down to
the floor and create tension within your back not your biceps. This might take a
little playing around with but look for your back, find your back, and then
maintain that and get your head in your lats. So you're not just hanging here guys.
You're driving your elbows down to the floor alright. He's closing the gap
between his forearms and his biceps. Elbows down to the floor shortening
lats. Alright. He's thinking about the humerus here coming backwards. Alright.
Function of the lat is to drive this elbow back. Alright. So he's maintaining
tension on his lats. He's not just hanging out. Drive your elbows down to
the floor. There it is. That's it. Maintain that. Good. Find your lats. That's it.
Drive your elbows to the floor. Don't pull yourself up. Drive your elbows down.
That's it. That's it. Right there. You got it. You got it.
The goal is to create fatigue in the muscle Not just to hang down to see how
long we can go. That's CrossFit That's performance.
After exercise one we're going to exercise number two. We're going to be doing wide grip pull down.
Pay close attention to the cues that I'm giving these guys right now.
So when you pull down I want you to let your butt come off the seat. You keep your legs
locked in get your thighs underneath. Good. And when you come up I want you to
drive your ass down into the seat so on the eccentric drive your ass down.
On the concentric let your ass come up. One second pause at the bottom. Ass down.
There it is. Pause. Ass down. There it is. That's the money cue guys. When you're
doing your lat pull downs on the eccentric I want you to drive your ass
into the seat. Now on the concentric I want you to let your butt come off the seat.
Alright. That's gonna allow your lats to lengthen and shorten.
You'll feel tension like you've never felt before.
Alright. That one thing will change the game. Once you've done that, you're going
to exercise number three. This is rear delt PEC deck flies. Alright. We're
gonna put an emphasis though on your entire back not just your rear delt so I
want a lot of movement here. Listen to the cues I'm giving to the guys.
Shoulders protracted. Initiating it from here. Reach for opposite walls. Keep your
wrists flexed. Your wrists are you know sorry extend your wrists. Your wrists are
too flexed. Extend your wrists. Extend your wrists. There it is. That's it.
Maintain that extension at the wrists. There we go. Reaching for opposite walls we're going
for back not rear delts. I want a big range of motion here. There we go.
So we're gonna get those retractors squeezing together. Fight the weight.
Fight the weight. Find you're back. Good 4 seconds 1 2 3
Pause. Contract hard. There you try not to swing. Squeeze your muscles first.
Find your muscles There it is. That's much better. Get that
scapula moving. It's reaching forward and around. Now your scapula is reaching back and in.
There it is. The stuffs moving around and forward. Now it's reaching in and back.
After 15 reps there, you're going to go to Exercise 4. These arae T-Bar Rows.
We're going to give our body some support and again we're going for
15 reps. Again pay close attention to the cues that I'm giving these guys.
Don't lose the tension at the bottom. So you're going for a stretch at the bottom but
you're not losing the tension at the bottom. Right there. Right there. Pause.
There it is. Constant tension. Now squeeze your back. Roll it up. There it is. Good.
We contract muscle guys. We don't swing weights. Use your muscles don't use your body.
Use. That's it. Don't just drop it. Force that second. Force 4 1 2 3
Pause. Hold it. 1 2 3 4 Pause What I like about it is the the mental.
The mental toughness on that you know you're not doing you're not working for 40 seconds.
You're working for 1 minute. You're working for 4 to 5 minutes so I
think there's application to that. Obviously I don't know the science but
mentally for me as a newbie coming in lifting weights for 4 or 5 minutes
non-stop tremendous value. That's stuff I've never I never have done before.
We'll add weight. I've no problem with adding weight. But we've got to build a base first.
We've got to build up some endurance. We've got to build up that mental fortitude
so that he's got the willpower to go the distance.
Anyone can throw a heavy weight up with two or three reps. That's simple.
Those guys just get hurt and live with ice packs on their back. If you want to see
how tough you really are, show up here and we'll show you how to create some
tension in your muscles. Honestly the workout is crazy.
Time under tension is everything and you're forcing the muscle to work. You're not just pulling the weight.
You're making it work so that way you can build muscle. The way Vince has set this up is perfect to grow.
All it takes is five minutes and look at us. We're exhausted. Definitely can grow.
Definitely this type of work that's going to work for you.
Not much more you can say guys. I hope you give that back workout for mass a try.
If you feel like reducing the weight is a regression, it's not. Regression is always the first step toward progression.
Alright. Once you learn how to contract muscles you're going to
get more from less. Alright. So give this a try. Put this workout into action.
Learn how to squeeze your muscles. Learn how to fatigue your back and don't worry about
the load. Even some of the greatest bodybuilders - Lee Haney and Frank Zane
and tons of guys who've got some of the best physiques in the industry right now
are teaching this approach to building muscles. It's not WHAT you lift. It's HOW you lift.
Alright guys we're getting ready to reopen maximize your muscle 2.0.
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are leaving this whole world behind of lifting harder it's lifting smarter and
getting better results. I'll see you guys next time.
you