hey guys Branch Warren here iFBB pro bodybuilder gasp athlete so we did
our back workout today here at the original Metroflex gym in Arlington
Texas
start off with some shrugs dont have good big thick traps man you have a little skinny
chicken neck you know so uh me personally I don't want to look like that so
I've always trained traps uh you know I think they aid you if you're doing
deadlifts things like that they definitely aid you I also man
you're doing heavy squats man they help you too because gives you this nice little
cushion to support that bar man so it's not resting on your spine
then from there we went to Incline the supported t-bar row which is one of my
favorite back exercises I've been doing that exercise for 20-plus years I
prefer it over normal t-bar rows because it's uh you can isolate your back and
you're still getting all the benefits of doing a t-bar row without getting the
lower back and everything else into it
I actually did a set after my drop set just because I was really I was feeling
it my back got really pumped and uh you know I don't um I train by feel a
lot of times I always have an idea of what the workout is gonna be when I
get to the gym but you know I adapt as I go and I felt I wanted to do another
set because I felt that last set so good so I did a set went down to four
plates and did 20 reps
you know we went to one arm rows went heavy you know 12 reps
you know I don't uh believe in neglecting any muscle man I don't want to have
unequal development so that's one thing from a very young age I didn't want to
have great body part I wanted to have a great physique most of the best body
builders are known as great body builders you think of Lee Haney you
think wow he's a arguably one of the greatest of all
time him and Ronnie they had great physique you know the best legs of all
time tom plattz but he didn't have the best physique of all time and so I was
very much aware of that at a very young age I knew that you needed to
give equal time to everybody part
I've been using basically these same machines for 20-plus years you know some of them
even longer and I came in here in 1992 that's when I started training it in here as a
kid so most of these machines were here been here since but there are some new ones but
they've all been here for a long time
there we did the incline pull-downs which is an isolation exercise typically
that's something I would do when I was competing as I got close to a show you
know that incline really gets that upper back you can feel your lower lats everything
if you do them right you don't have to go heavy you know only using maybe 100 pounds but
you really get a contraction and squeeze a good stretch we use 100 pounds you
don't need much weight you know it's not about that it's about you know getting a
good stretch coming all the way down to your chest with the bar and really get a
good squeeze and contraction
you've got to learn how to contract
those muscles for me like I mentioned before you know learning how to feel my
back when I trained it was the hardest thing and probably the last thing I
learned in bodybuilding you know I started very young and those first couple
years man I had a hard time feeling my back you know usually I'd feel my
arms I'd feel biceps my arms would get blown out from gripping the bar and
I never I never felt my back as I was supposed to in the beginning once I
finally developed that mind-muscle connection into my back then I would get my
back just as pumped as I could my quads or a chest or anything else so takes a
little time you got to really concentrate on it the way I did it back
in the day when I would do a row I wouldn't pull with my hands I don't
think about having a hook on my elbow and just pulling with my elbows as soon
as you pull with your hands you think about that your biceps engage and then
you're gonna feel in your biceps so by just thinking about pulling back with
your elbows as soon as you just pull back from the elbows the lats engage
from there we went to the probably the oldest machine in the gym that seated a
plate loaded row machine I don't know if you can see in the video man I think
that thing has been broke everywhere a machine can be broke it's been welded
back together more times I can remember I've been at war with that thing for 27
years and we we both have a lot of scars on us but we're both still going man so
probably my favorite piece for coming in the whole gym it's old and beat up but
so am i but I still got a lot of gas left in the tank
you know by doing lot pull-downs at the end we don't go heavy go a lighter
weight you know just really try to isolate the lats and squeeze and finish
the workout off
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