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hey what's going on Nation so my first
video on how to build a big chest
naturally because I'm not a fake lying
ni scumbag did so well that I thought I
would continue the series and do today's
video on back however this video is
going to be a little different where I'm
going to go over four tips with you guys
but I'm also going to be focusing a bit
more on one excise in particular that
I've been incorporating a lot into my
workouts and it's really helped me see
some significant growth and I want to
take some time to make sure you guys are
utilizing this exercise and also making
sure that you have proper form when
doing both your regular reps and your
cheat reps as well all right guys so tip
number one is that you want to start off
your workouts with at least one to two
heavy compound movements this is because
at the start of your workouts you have
the most energy and in order to see
significant increases in both strength
and muscle size you have to be placing
your muscles under heavy loads and the
only way you can do that is by izing
exercises that allow you to lift as much
weight as possible so what I like to do
at the start of my workouts is usually
one of four exercises I like to do
either heavy weighted pull-ups heavy
t-bar rows heavy bent over rows or heavy
pendlay rows but for this video and
moving on from here we're going to be
focusing on how to properly use the bent
over row in your back workouts to see
the best gains possible and if you guys
like the content you're about to see in
this video and you want to see similar
ones for the other exercises I just
mentioned make sure you leave a comment
down in the comment section below and
hit that thumbs up button so I know you
want to see those exercises too the
second tip is you guys need to start
introducing cheat reps into your
workouts now for those of you who've
been following me for the past month and
a half I've been posting my workouts
I've been doing in the gym utilizing my
cheat in recover method that I created
where basically every single set
consists of eight rep 16 repetitions I
do eight reps as heavy as I can cheating
really focusing on the negative and then
as soon as I finish those eight
repetitions I strip the weight usually
about in half and then I do eight
repetitions with strict form focusing on
both the concentric and Ecentric portion
of the movement now the reason why I'm
doing this is because I have noticed
that I'm seeing a lot more growth and a
lot more strength overall by subjecting
my muscles to heavier loads so on the
cheat repetitions we're still following
the same movement pattern that we would
do normally for the exercise but what
we're doing is we're basically skipping
the concentric portion of the movement
so that we can get as much weight as
possible on the muscles we're trying to
work during the negative portion of the
movement because remember guys it's that
negative where you get the most muscle
breakdown so on the exercise like the
bent over row if I use a bit of momentum
to thrust the Bell into my torso so and
then on the negative I fight it as hard
as I can I'm going to start to see a bit
more muscle growth because I'm getting
way more muscle damage in that negative
portion of the movement so it's it's a
lot more than just using momentum to get
through the Reps you're using a bit of
momentum to get through the concentric
portion but you're fighting that
negative as H as you absolutely can on
every single repetition remember guys
when you go to the gym and you train you
lift heavy weights and you go home and
rest and recover your body starts to
realize like hey if I have to go to the
gym and lift these heavy ass weights
every day I'm going to have to react and
get stronger and start to build more
muscle so that I can handle that so if
you're not calling if you're not calling
for your body to grow or to get stronger
it's not going to happen so if you're
like me for the past couple years we've
been so strict and focusing on proper
form and proper range of motion on every
single set you might have hit a plateau
and that's basically what happened to me
but as soon as I started introducing
these cheat reps followed by my recover
set it was just like an overnight
explosion of starting to see more gains
so cheat and recover got to start
introducing it into your workouts but
you have to introduce it properly tip
number three has everything to do with
proper form and like I said I'm focusing
on one exercise in this video and that
exercise is the bent over row and if you
do this exercise with bad form ESP
especially on the cheat reps you can
really screw yourself up and you won't
feel it during the Reps but you'll feel
it quickly after in the following days
because it's going to destroy your lower
back so we're going to start off first
things first we're going to go over hand
placement on this movement okay guys
when you have hand placement and you're
trying to do a bent over row and your
goal is to taret your lats you want to
make sure you're using an underhand grip
underhand grip is going to allow you to
work your lats as much as possible if
you go over here and you do an overhand
grip like this yeah you'll still get
some lat engagement but you're going to
be getting a lot more upper back upper
traps and R deltoid engagement and
because you're doing an overhand grip
it's you're not going to be as strong so
you're not going to be able to lift as
much weight so first things first mental
cue if you're going for lats guys you
need to have that underhand grip now now
that we've gotten that out of way if
you're doing your cheat reps okay the
whole point of a cheat rep is to lift as
much weight as possible and you're not
going to be able to do that if you're
trying to fight your grip and you're
trying to fight your lower back so I
highly recommend that you guys use wrist
straps and a weightlifting belt at least
on the cheat set okay what I like to do
is utilize utilize these on my cheat set
and then as soon as I finish that and
I'm about to start the recover set I
take them them off okay but real quick
when utilizing wrist straps guys a lot
of people have noticed lately in my gym
they put them on wrong so quick little
tutorial take the loop okay get your
finger in there you're going to wrap
that around your thumb like this put
your other finger in there boom and then
come underneath your wrist and push it
through and then this pulls through
between your thumb and your finger okay
that's how you should have both hands
now because we're doing an underhand
grip which you want do is when you wrap
your hands
guys the the strap's going to go on top
and then you're going to you're going to
do it like this going into your hand
okay see how it's going into my hand you
don't want to do it going outside your
hand because it's going to fall to
pieces so you're going to wrap it as
tight as you can going into your
hand then you're going to do the same
thing on the other side and then a trick
that you can do to get it tighter is
once you're in place with both hands you
just work the bar a little and you just
try to spin spin the B Bell and go like
this and that'll get it nice and tight
so it doesn't slip out of your
hand and now it's going to come time to
put on your well your You' already have
your weight belt on at this point but I
didn't for a reason so you would
obviously already have your belt on and
latched before you come over to do the
exercise and put your straps on but if
you're using an inor forever belt or a
belt in general that has a big latch in
the front what you might want to try
doing and I've been doing this lately is
try spinning the belt and putting it
behind you like this and I know a lot of
you guys are going to say that looks
really dumb and weird and why would you
ever do that and blah blah blah blah
blah and you know whatever stupid trolls
will say they'll probably say it but let
me tell you something when you do this
exercise and you're bent over the whole
point is to pull the Bell into your
torso and if you have a belt like this
ends up happening is every time you pull
the B Bell up you're hitting the latch
and there's a good inch and a half of
movement that you're skipping out on so
I'd rather just turn the belt around and
latch it this way for this exercise than
lose that little bit of range of motion
it's really not a big deal and I'm sure
after you guys do it a couple times you
won't really care either so once
everything's in place like this then it
comes time to do the actual
movement now I'm just demonstrating so
I'm going to take my belt off so I can
talk to you guys and not have not come
out of
breath so the actual movement guys you
know this is where it starts to get
tricky and this is where a lot of you
can really screw yourselves up and you
have to really pay attention to this so
you've taken the barbell off the rack
and you're getting ready to perform the
movement now if you're just starting to
do this exercise with heavy weight um
you might notice right away that if you
bend over like this and start doing the
movement when you're done you're going
to have a lot of pain in your lower back
also if you're trying to do your cheat
reps with a really heavy load you're
going to quickly realize that you can't
lift as much weight as you thought you
could because your lower back is
starting to give out even with the
weight belt on to be as strong as
possible in this movement and really
focus on getting as much engagement in
your back as possible it's going to
start with having a solid foundation and
that solid Foundation is keeping your
feet a bit apart like this and instead
of just bending over like this to do the
movement you have to sit in between your
legs sitting in between your legs like
this put you in a more stable position
and is going to allow you to focus
entirely on just pulling the Bell into
your torso you're not going to feel
anything in your lower back because
you're not bending at the lower back
you're bending at the hips and knees so
very important guys and whenever I have
anybody in the gym who has a really hard
time doing this I give them a very
simple explanation and it works every
time all I say to them is pretend your
feet are glued to the ground and you
have to take a massive dump and the
toilet is 2 feet behind you you quickly
understand what I'm saying and then you
know how to sit like this okay so just
keep that in mind if you're having a
hard time bending over and getting into
the proper position now
when doing your cheat reps guys proper
form is going to look like this you're
going to have obviously a lot of weight
on the Bell you're going to bend over as
much as you can you're going to Sag down
and you're going to use a bit of
momentum to bring the weight up and then
as soon as the weight hits your torso
it's going to be really heavy so you're
not going to be able to hold it there
but what you want to do is you want to
fight the negative as hot as you can so
the negative is still going to look
pretty fast it's going to look basically
like this but you're not just dropping
the weight you're fighting the negative
as H as you can resetting fighting the
negative as high as you can on every
single repetition for the cheat and then
when the cheat's over you're going to
rect the weight you're going to peel
some weight off and then you're going to
get into the same position and when you
do the recover reps guys you're using
just your upper body and using zero
momentum and you're really focusing on
isolating your back and hitting those
lats as high as you can on all eight
repetitions now you'll notice that
throughout this movement even on the
cheat reps I wasn't doing this I wasn't
standing up I wasn't doing this guys you
want to stay bent over as much as
possible the more parallel your upper
body is to the ground the more range of
motion you're going to add to the
exercise which means the more range of
motion you're going to have to really
isolate and focus on your lats the more
range of motion you have the longer you
make the negative p portion of the
movement the longer in the negative the
muscle breakdown you have it all works
together so make sure you guys are using
proper forms and if you have any
questions just leave them down below and
I can quickly help you out all right
guys so the fourth and final tip has to
do with proper programming if you guys
want to have a solid back workout all
you need to do is pick three to four
exercises and do four to five sets per
exercise utilizing my cheat and recover
method CU remember each set is actually
16 repetitions you have the eight cheats
and the eight recovers so it's a lot of
volume and you're going to be pretty
taxed by the time you finish that in
fact my workout partners and I we do
back and biceps together and Lately by
the time we get to biceps our back is so
fried and our biceps are already so
fried too because there secondary movers
and basically every movement that we're
doing that we're standing in front of
the mirror doing bicep curls and we look
like like zombies about to pass out
because we're so tired and so fatigued
from the back workout but that's okay
that's how you want to be by the time
you get towards the end of your workout
you want to be so exhausted that you can
barely move that means you're doing it
right and you're giving it everything
that you've got so if you guys want to
incorporate a back workout that involves
a cheat and recover method very simple
pick three to four exercises make sure
at least two of those are heavy compound
movements like the ones I mentioned in
the beginning of the video and the other
exercise is they can be more isolation
movements at the specific parts of your
back you want to focus on more that's
fine but just make sure you're doing
four to five sets and you're doing the
cheat and recover method so eight cheats
eight recover and you're only wrestling
about 90 seconds to 2 minutes in between
sets and maybe like 2 to three minutes
max in between each exercise that you're
doing and if you follow this you will
start to see a significant Improvement
even after the first week of
implementing all these changes into your
workout in fact if you've never done
cheat and recover type a cheat and
recover type style before training
you're going to feel a difference the
very next day cuz you're going to be
sore as hell but you're going to
absolutely love it so guys if you're
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good stuff coming soon see you
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guys go