What's up guys this is Santi Aragon IFBB pro and I'm at Flex Appeal in Miami with my
trainer Pastor Pump aka Carlos Rodriguez and we're going to be going through a back workout
right now we don't go to failure on the warm ups we'll do 12-15 after we're warmed up a
little bit we'll do a few reps to get the touch of the movement and then when we go
into the heavy set we'll go all out but we don't want to get tired on the warm up Classic
bodybuilding is supposed to bring back the Arnold the 70s to 80s kind of stuff and if
you look back then everybody was bench pressing everybody was deadlifting everybody was squatting
everybody was rowing but nobody was tearing pecs nobody was tearing biceps nobody was
tearing any muscle groups because we were all training heavy for reps but we're training
with a controlled volume nobody was trying to impress everybody no one was seeing how
much they could lift so they could put it on their instagram account so we're just taking
it back where we stick with the basic stuff we're building the muscle we're building the
frame right and then we're training the basic hardcore movements heavy but heavy for reps
not heavy to try to impress anybody for 2 reps or 4 reps or whatever it is and not bouncing
the weight everything is controlled with good form and good technique the diet revolves
more around the training meaning that if Tuesday we're doing back day that's my back day I'm
not going to change my back day to accommodate the diet on Friday I'm going to accommodate
the diet so that it meets my requirements for that day of training instead If you'll
notice with every back movement he's not just moving his arm he's moving the whole shoulder
the scapula all the way through the whole range of motion so the more flexibility you
have the easier it is to open up that back we always say it's like an 80% rule once you're
80% recovered and not being cold like 80% of your breathe back then we can go ahead
and do the set you in the warm ups we'll move a little more quicker through but when it's
time for that big set we want to make sure that mentally and physically you're ready
to go 100% for that set you don't want to rush that one Traps aren't in the front of
your body Traps are part of your back so if you don't get that rotation and that squeeze
back in here you're not getting your trap and the trap isn't just the top in here it's
all the way up through here all the way through here so you want to get this whole muscle
to squeeze through here so the way we do it he'll show you is we get that lean in there
and we squeeze all the trap all the way through This is probably the movement that is most
responsible for putting back density on me the past 2 years it's something that we havent
taken out placement of the bar is just under my knees and also the way that I come up I
always emphasize is the pinkies driving back on the movement so you're going to see a lot
of kickback this is a very explosive movement that if you do not do it the correct way you
can get injured and it could really just set you back so you have to be very controlled
and you have to be strategic on going up in weight on this movement and not going to failure
We get a good workout without having to put too much weight on him so as we go into the
prep you're tired already I'm not going to do this second or third where we have to put
a lot of weight on there and it's kind of hard to even focus so we'll have to do it
at the end we'll go lighter and keep the reps a little higher and still keep the compound
motion in there without you know putting him at a risk for injury so you still want to
keep the compound motion in there as you're getting ready for a show but think of a bench
press you're not going to be going all out on a bench press you're going to want to keep
the reps higher a little more controlled because you might be a little tighter your joints
a little dryer muscles a little tighter things pull easier as you're getting ready for a
show then they do when you have a little extra fat you know cushioning the joints Getting
right back into the routine of what we usually do as he gets ready to go to the Tampa Pro
so usually I'll wait to be a little heavier but again it's a few weeks back into the hard
training so every week we'll just keep adding a little bit more weight more weight so if
they want to come back and video us in like 3 weeks from now Thank you Muscle &Strength
and all of the subscribers if you liked the video please subscribe please like go follow
us on Instagram @IFBB_Santi and Pastor_Pump peace