every workouts gotta count every meals gotta count every night of rest has to
count till you reach your goal and that's what we're doing
my workouts generally aren't for strength anymore I'm not trying to
I'm not doing single doubles or anything like that
I traine as a bodybuilder and I try to train smart now as as I've gotten older
we're deadlifting here I'm not really a big deadlifter it's not something I've
done for the majority of my career only a few years actually did for a couple
and stop anyway so we're dead lifting and I stopped at the bottom of every rep
one primarily to avoid injury because I have two bulged disks in my back so I'll
hold the weight you know if we get up to two three four hundred pounds to hold
the weight here and then come back up and it's gonna put a lot of strain on
your lower back so if you have back problems and you want a deadlift doing
dead stop Dead's might be the better way to go the primary reason most people do
deadlifts this way is because deadlift the deadlift is a strength exercise so we're
not looking for hypertrophy as much as we are for strength
so the reps are usually lower for me five to six maybe eight for power
lifters we're talking singles and doubles
so there's if you're looking for strength and not hypertrophy there's no
reason to keep the tension on the muscle so we drop them to wait get rid of the
inertia and then start over so every rep you're starting over is going to build
more explosive strength than if you were able to go up and down with the weight
without stopping
now we're going to get some chins in now chins I think are like the squat for
your back probably the best overall back builder other than the deadlift I guess
so but the reason we're here is because I weigh 285 pounds and I can do a chin
but my form is gonna be really shitty so I use the assisted chin to make sure
I can do the chin up properly get good form and activate all the muscles I want
to activate so don't feel like you're being weak or something or you're you
know you're not a man if you use the assisted chin up because you could be
over there swinging on the bar like a monkey or if you be over here using this
machine and doing it properly
the biggest myth I hear and back to workouts or pulldown exercise is wider
grip for a wider back nonsense it's gonna be anything further from the truth
wider grip at a certain point will only give you a thicker teres which is
your Teres muscle is right underneath the armpit kind of wraps around the back
behind the armpit so if I grab the bar over here and I try and do a chin it's
gonna work higher up on my lat and yeah it's gonna create more width but only in
that spot if you want width in your lats you're the meat of your lap the lower
part of the lat you want to go with the shoulder width
or maybe just a little bit wider than shoulder width that way that muscle can
work from the top all the way to the hip your lat will stretch all the way down
into your hip almost so if you want to work those fibers on the bottom part of
the lat where most people want to build you got to go a little bit closer
we're on to our second thickness exercise in my back workout this is
probably my favorite back exercise I probably noticed the most growth out of
any back exercise by using t bars not necessarily dead stop T bars but any T
bars as long as they're done with proper form what we're doing today is some dead
stops again same reason we did them over over there on deadlift the same reason
doing them here I have two buldged disks in my back
so just an exercise I can't forego so this takes the pressure off my lower
back allows me to do the exercise it's also gonna help me build some strength
because I'm still getting my strength back from not doing a lot of heavy stuff
since I tore my hamstring and we are increasing the reps to seven or eight
maybe 10 that'll give us the hypertrophy we're looking for
the last exercise my workout I do this kinda like an isolation I feel it the
most in my outer lat and then through the rhomboid area so I start talking
about two things I see wrong with this exercise it's supposed to be a standing pull
down with your arms straight pulled down into your lower abs or groin area now
one of the things I see done wrong is people will start here with the stretch and
they pull down and then they row inwards with their elbows it's not a row it's a
pull down keep your arms straight you'll get more out of it now the reason people
are rowing is because the second problem I see is when they come down with their
hands they want to roll their shoulders forward now when you roll your shoulders
forward your traps are taking over your Delts are taking over so as soon as you do
this you've taken the pressure off your back so one of the main things you want
to do when doing this exercise is keep your shoulders decompress now to push
your shoulder girdle downwards and then do it
so my traps are always decompress their not rolled over so if you can do that in
combination with keeping your arms straight you get more isolation more
activation in your lat only
okay guys so that's the back workout for today I try to hit the back from all
different angles but definitely width and thickness are my main priority I'm
pretty happy I tore my hamstring a little under two months ago and I'm
already dead lifting four plates again so I was scheduled for surgery but opted
to not have it and it looks like my body's recovering pretty good without
the surgery cosmetically it might be an issue but as long as I can train I'm
happy but the main thing is make sure we've got in here and give every set
everything we got didn't tap out on anything
finish the workout strong and it's what you gotta do day in day out every
workouts gotta count every meals gotta count every night of rest has to count
until you get to the show until you reach your goal and that's what we're
doing