- [Instructor] This IFBB Pro Sergio Olivia Jr
with the real deal Chris Cormier,
and today we're gonna be hittin' back.
We usually been focusing on lower back,
but today we're gonna hit mostly upper,
focusing on squeezing,
and getting a lot more detail striations in the muscle.
- [Chris] Typically, I like to start with the pullover.
I like to really, you know, warm-up the body
starting with the lats first.
So that's the biggest part of the back,
so I like to start there,
and get that nice and warmed up.
- It's probably one of the only muscles
that there's really like three or four parts to.
So it's very rare for someone
to have all of the areas,
the width, the girth,
the Christmas Tree, the lower back.
So when they say shows run from the back,
they do mean the back,
but they also do mean the glutes and the hams.
So the back poses are like a deciding factor.
If it's ever close between two people,
that's what gives the judges the notch.
We're doing underhand pulldowns,
striding with the elbows,
keeping them really squeezed in tight.
(Sergio grunts)
Trying to keep my reps high,
15 at the lowest,
sometimes we'll do 20.
We might throw a drop set in there,
where we take weight off every few reps.
But mostly trying to
focus on the squeezing and the contracting,
which is gonna bring out a lot of the striations,
and a lot of the detail
more than adding more girth and reps.
This was a free motion barbell row,
it's almost like a t-bar,
but since it's not connected,
it's a pre-weight motion,
so it's more on like gravity
than the actual weight,
and you gotta use your stabilizing muscles.
For the workouts, as of late,
we've been mostly focusing on kind of squeezing.
The good thing about when you're getting ready for a show
and you start to lean out,
you actually start to see the discrepancies,
and the areas that you're lagging in.
So you start to focus more filling in those gaps,
rather than, continuing to work
in areas that are strong and good points.
- That look like a bench press for the upper upper back,
the great upper upper back movement.
Arsenal did it right on this one.
You don't want to rest very long
when you are doing it for a show,
and that's gonna help you burn more body fat.
Get you in shape a lot quicker
by keeping it at a good fast pace.
(Sergio grunts)
C'mon.
Just like that.
C'mon.
Build it up. Build it up.
Three up, my man.
C'mon!
Yeah!
Nice!
Good job.
- This exercise was a close grip row.
I moved the seat all the way up,
which made me drive down my elbows,
which is the lower lats,
and mostly focusing on the squeeze
and trying to pull with my elbows,
rather than my biceps.
(Sergio grunts)
To finish off with a just regular lat pull.
I went a little bit narrow,
than the usual handle,
which is letting me drive down with my elbows
pinched to my sides.
It's actually gonna work the lower part of the lat,
rather than higher up my armpit.
- Pull it.
(Sergio grunts)
Let's go!
Go!
Five more.
Four.
Get em'. Three.
C'mon!
- All right, well that concludes Back Day.
That was
a kind of
a look into
the workouts that we do together.
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