Hey what's going on Nation?
Before we dive into today's video I want to thank all of you for liking and applying the tips
I gave you in the chest video. Not only did you guys try out the tips, but many of you also reported
exactly
67% more chest growth after just a few tips, which is amazing
But in all seriousness a few of you actually did comment that you had already been applying my technique before
Watching the video
Which I was actually very happy and impressed to hear and for those of you who tried it for the first time I was pumped
To see that you were able to train your chest more efficiently and more effectively as well
The percentage might be complete BS for clickbait and jokes
But the techniques I'm going to teach you in this series
will help you train harder and more efficiently which will lead to more muscle stimulation and growth so
Smash that like button if you want to see more as for today
We're going to utilize some new techniques to help you grow your back
Now we know that our well-rounded back workout includes both rowing and vertical pulling exercises
in fact
You can easily get away with doing only two
Exercises for your back such as weighted pull ups and t-bar rows which I explained in this video right here
But what if we could perfect those movement patterns with two universal tips?
Well, we can. Tip number one perfect
You're rowing technique and this goes for any variation of the row in order to truly activate your back
you need to pay attention to your shoulder blades and lower back during the
concentric and eccentric portion of any exercise that you do if you're not slightly bending forward and
Protracting your scapula during the eccentric portion of your repetitions you're missing out on a huge opportunity for strength and muscle growth
That's because this technique will better target your rhomboids rear delts and traps and all those muscles that are responsible
for moving the shoulder blades. Believe It or Not keeping your shoulder blades stiff during the movement will only
Activate those muscles for stabilization purposes and they won't really be doing any of the actual work
Let's take the seated cable row, for example
Unfortunately most trainers teach to stay upright and just pull your arms back into scapular retraction
But this is only half of the movement guys as you bring your arms forward. You need to fully protract your scapula and
slightly lean forward with your chest up
This is the only way you can maximize the stretch on all the muscles in your back
And if you can't keep your chest up as you slightly lean forward
You have to lower the weight and learn proper range of motion
especially if you've never done this before
You guys have to understand that if you've been trading for a while now only staying upright the entire time
Your muscles have only been getting stronger through that range of motion
So as soon as you start to lean forward and protract your scapula your body's gonna freak out a bit
Until the week of parts of your back catch up
I also want to quickly showcase this technique when applied to a bent over row as I'm sure the majority of you will be using
This exercise in your back workouts
The seated cable row was just easier to show visually what was going on with my tips
So apply the same form guys as you lower the weight make sure you protract your scapula and slightly bend over a bit more
While keeping your chest up as much as you can until you feel a deep stretch in your lats
Before rowing the barbell back up
I also recommend taking advantage of a bit of momentum or cheat reps on your last few repetitions of each set
so you can really overload your back and focus on a heavy eccentric and
Lastly if your lower back hurts on this it's for two reasons number one
Instead of sitting back and letting your legs and hit support the weight of your upper body and the barbell
you're bending over and letting all that weight rest directly on your lower back and
number two could possibly be that you're actually getting really strong and your core is
feeling before your back muscles in which now
You should probably be wearing a belt to help you stabilize throughout your sets
now before we jump into the next technique
I want you all to download my app Muscular Strength and become a platinum member
This gives you access to all my programs my meal tracking app
exclusive content and above all else
This is your best way to support me so I can provide excellent
Content on a weekly basis for all of you and tip number two
Perfect your pulling technique now that we've mastered rowing we get to talk about vertical pulling
You see the problem with vertical pulling for most people is actually
pulling
Vertically and what I mean by this is that most people tend to lean back and turn the polling motion into more of a rowing
Motion let's take the lat pulldown for example during this exercise
You need to stay upright during the entire movement and start the exercise with your back completely
Disengaged but this is only achieved by fully locking out at the top and letting your scapula rotate up and out
similarly to the dead hang portion at the bottom of a pull-up
then once in place
Engage the weight only with your lats to start pulling down the bar by pulling your shoulder blades down and back without bending your elbows
It's only when you get to this point that you're ready to start
Vertically pulling now as a beginner watching more advanced lifters in the gym
You're not going to be able to see this transition because it happens so fast during each rep
so it will be up to you to practice this until it feels natural and
Only then are you ready to start pulling more efficiently on all your pulling movements
But don't just practice this on the lat pulldown machine guys. Try hanging from a pull-up bar and practice there as well
Be sure to subscribe and tap that notification bell
So YouTube knows you guys actually enjoy my content and just in case you forgot
smash that like button too because more likes means more people will see my videos and that means more gains for
Everyone and as always more good stuff coming soon. Hey guys
Did you miss the last video in this series on chest? If so, just click the playlist link over here
And if you're having a hard time figuring out which programs to follow to maximize your results at home or at the gym
Check out my program select a tool below. Later guys