(logo wooshing)
(upbeat music)
- What's up muscle and strength,
IFBB Pro 212, Keone Pearson, and we're here in ATL still
about to kill some back
(upbeat hiphop music)
Well, we start with pull-ups
to get that stretch and the lats
quickest way to get blood in before we go heavy
and go ahead and crank it up.
He can't never have too much thickness.
I have the thickness. I have the width.
You're just trying to better out a little bit more,
more detail, but detail comes with conditioning.
No linear. You get the more detailed that's the best
it's going to show.
But for me, always working on trying to get a thicker back.
First exercise after the warmup would pull up this we're
going to do chest supported rows, 85% of my workout is rows.
I felt like that helped me a lot in the past is bringing up
my thickness detail, too as well.
There's something about rows just hits the whole entire
back. That's why I'm a big fan of it.
You got to see my videos on YouTube or Instagram.
I'm doing nothing but rows.
We are going to do some pull downs,
but just keep warming up.
Just keep going until it feels good.
Once I get you to that top set that heavyset.
That's going to be the first set.
(pained grunting)
Obviously you guys can see the intensity is very high,
getting as much reps as I can.
And I just take about a minute in between. You have to,
because he's just going back to back, that set won't be
sufficient.
And I feel like it won't count. Cause you're tired.
You know, your biceps gonna take control.
Your lower back may start getting pumped.
So it's good to take a,
a minute break when you're going at heavy.
(slow music beat)
(pained grunting)
So now we're going to do our second exercise right here.
A lap pull down with the close grip, mag bar,
warm up the first set.
And you just keep working till we get to that work and set
and just keep building from there.
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So I like the mag grip.
I feel like I could get a good connection with it too.
When I stretch, I just maximize my pump even more,
whatever muscle group that I'm hitting.
So I'm hitting lats when I'm stretching like that.
I get a lot of blood flowing.
Three drops I'm a fire.
Time to have some fun, hold on now!
(pained grunting)
On to the next.
(higher tempo music)
- People named these different, so you actually all it needs
You can actually keep your chest flat
obviously and go straight as a role.
Actually, my old coach, my very first coach call
'em Skiers.
It was like your ski when you feel like your lower a lot.
And I liked those a lot.
So it's real good.
When you do that front relax pose.
I'm looking juicy.
I guess it's good that I left Classic Physique,
all these motherfuckers that I can't do it. stupid asses.
(mid tempo music beat)
I think I, one thing that kind of separates me from my back,
is my delts I've been training a lot as you can see,
I can't reach it, but my rear delts,
I have that little dash.
So I think that's what separated my back a lot from a lot of
people. A lot of people got big bats,
but they don't have like big delts.
So I think it was good that illusion to make me even more
wider.
And I'm so short too. So that gives me that, that edge.
(Slow tempo music)
All right, we're going to start with lat,
pull down together single.
And you got those pretty handy grips.
I don't know the names specifically on those grips,
but I like them and it feels good. So.
Let's crank it up.
(slow tempo music)
Final exercise. We're going to end it off with some roles.
I'm just going to go in.
We're going to keep running up to the full stack.
Our emotional strength that was the back day.
So a lot of yelling,
cussing high intensity heavyweight drawing, me shit
talking to myself, but I hope you guys liked this video.
Like comment, subscribe.
We're out.