(air whooshing)
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- What's up guys, Hunter Labrada here with Keone Pearson.
About to smash some bat, getting some blood in it right now
'cause we're go to go pretty hard today.
So make sure everything's nice and warm
before we get after it.
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- [Keone] So the first exercise we did
was a straight-arm pullovers on the cable.
It helps activate the lats really good
to warm up the back.
It's very important to do that especially
before you do any type of rolls or any pullovers.
So we started off with that, got a lot of blood in it.
(Hunter groans) (upbeat music)
(Keone mumbles)
(Hunter groans)
(Keone mumbles)
- One more.
(Hunter groans)
(Keone mumbles) (Hunter groans)
- That was a warm up, huh?
- That was a warm up, okay.
- Moved from there to a variation of a lat pull down
that I've become very partial to.
It's like a chest supported
at an incline with the bench
backed off for the lat pull down.
The reason we do this, several reasons,
A, whenever your chest's supported like that, you're braced
and there's no back and forth body English.
Really isolates the lats
and takes away the ability to swing the weight around.
B, if you really look at your lap
from like an anatomical standpoint
it ties in up here,
it originates middle of your lower back
and then inserts up here.
So it literally wraps around your rib cage.
So by being straight like that, you're really able
to keep the elbows in and really wrap around
and really get a good contraction.
'Cause you have those handles freely moving
both rotating that way.
And you're able to mess around with the width
and really get good joint alignment,
and get a squeeze
and a crunch down on that lap.
And by being scooted back,
you're really able to drive your elbow down
instead of back which is ensuring actual Latin engagement.
With your pull-downs,
you can use your upper back musculature
or you can use your traps,
you can do it a lot of wrong ways.
There's only one way to really activate and fire your lats.
And that exercise really lends itself to it.
That's because it can keep your elbow really tucked
and really, get a good squeeze the whole time
and keep everything locked in.
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- Oh yeah. (Hunter mumbles) yeah.
- Hang on your back.
(Keone groans)
(Hunter mumbles)
- Let's go.
(Hunter mumbles)
- We're using an opening,
I'm doing two 12
but we're still able to push each other.
You know what I mean?
It was pretty dope, it was pretty dope.
He's stronger than me
but it was good to try to keep up with him.
(Keone chuckles) - This dude's strong as shit.
I weigh probably like 55, 60 pounds more than him right now.
And he was using all the weights I was using
for my top sets, getting just as many reps.
So he's the strong one, but yeah, we got after it today.
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- And then we moved on to T-bar Row.
- Which is my favorite,
I do it every single back workout.
I think that's one of the best exercises
to do for thickness.
- What you got, come on.
(Keone groans)
Let's go, up.
Yes sir.
Come on.
(Keone groans) (Hunter mumbles)
Up, let's go.
(Hunter mumbles)
(Keone groans)
- Like he said man, it's really cool
Whenever you step in the gym
it was our first time training together today.
Didn't really know what to expect.
Going into it, I know he works hard.
He probably knows I work hard,
but we got in there and magic happened, synergy.
We really fed off each other a great energy,
on the same page with the exercise selection.
We both really liked the exercises we picked
there was no like, I don't like that
or no let's do this instead.
So, we used to put our heads down
and worked and it was fun.
This is what I love about bodybuilding.
Training whenever I got food in me, and I'm two weeks
post show, so I have food in me and this means
Mr. Getting it Done on the road right now
he's inside of 10 weeks from a show.
So the way we trained today
inside of 10 weeks, that's impressive as hell.
And like I said man,
I got him by like 50 pounds
and he's just a strong man.
Everything so super impressed.
- We started with a one,
then we went to three, and moved at five?
You know for me, I'm kind of used
to putting on one plate at a time.
I do one plate, two plate, three plate,
four plate, five plate.
I just, once I get on five
I'm kind of pretty fried.
But I liked the way
how we made that job - Save some energy.
Yeah, yeah for sure.
But I don't know.
I just get in the gym.
I just like, I'm gonna just,
I may do like 10 sets sometimes.
I don't know, I just keep going and going
and going and going.
But I liked the way how we trained today.
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(Hunter groans)
(Hunter groans) - That's good.
come on. (Hunter groans)
(Hunter groans) - 10, nine, (mumbles)
( both mumble)
(mumbles) up, (mumbles) motherfucker.
(Hunter groans)
- At really at the end of the day,
the lens that I look through things
when we train in the gym
is, I am obviously trying to work as hard as possible
but I'm saving every last bit of that hard work
for the top sets 'cause in reality,
I know I might sound a little off,
but I am trying to do as little as I can
to cause a hypertrophy response.
Why as little as I can?
Because by doing as little as I can
I reckon recover as quick as possible.
And when you string together,
those sessions and higher frequency,
you're gonna grow more.
Once you train something,
even idea like we did, like today we did two working sets
and exercise on four exercises.
So eight total working sets
my back is going to be sore tomorrow.
And I've been training like this for a decade.
So it can be done,
it's just you have to be able
to bring that intensity to the top sets.
Once you're able to bring that intensity
with the form locked in,
it doesn't take a whole lot
to cause that growth response.
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(Hunter groaning)
Moved down over to a low pulling station.
Okay, (mumbles) station we did, it kind of modified.
We had a bench set up to where we could sit
offset and have the cable, the wrist, the elbow
and the shoulder all nice and alignment.
- Really able to brace well
and get that good signal, arm isolation
squeeze with the lat.
Today was a pretty typical back workout
for me from the structure, from the standpoint,
we did a warm-up, we did a pull-down to really activate
and fire the lat specifically.
And then from there we moved down to a movement
the T-bar movement that really
uses the upper back musculature.
And then from there we moved down
to a rowing movement that literally is all lower lat.
If you're doing it right,
really fill up the lower lapse
before blood exhaust them.
- Come on. (Hunter groans)
(Keone mumbles)
- One more, one more. - Up.
(Keone mumbles) (Hunter groans)
- Come on, go on then.
(Hunter mumbles)
(Keone groans) - There we go.
(Keone groans) Now we're getting there.
All the way.
All the way, one more.
That's it, that's it, that's it.
(Keone groans) - There you go.
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Then moved on to rack pulls to finish
and by moving onto the rack pulls
and saving them for the end,
both him and I get crazy ass, lower back pumps.
So if we put those rack pulls anywhere else in the end,
the juice wouldn't be worth the squeeze.
If that makes sense.
'Cause our lower backs would be so blown up
we wouldn't really be able to do the rest of our back work.
So, him and I had training as hard as we do
and him and I have in the heads on our shoulders that we do
we saved the hardest thing for last.
And then we just put weight on and got after it.
You know, like I said, he's inside of 10 weeks
and I'm two weeks post show.
So the weight wasn't too crazy today
but keep in mind the way we had those banded,
it's about 180 to 200 pounds
worth of extra tension at the top.
So that 495, that we were pulling
is more like 695 at the top.
So almost 700 pounds.
(weights clanking)
(Keone shouting)
- Up. (metal clanking)
Up. (metal clanking)
Come on. (metal metal clanking)
You go this, come on, one more.
(metal clanking)
Come on, let's go (mumbles)
(metal clanking)
(Keone mumbles)
(metal clanking)
(Keone groaning)
(metal clanking)
(groaning)
(metal clanking )
(groaning)
(metal clanking)
(groaning)
(metal clanking)
(groaning)
(metal clanking)
(groaning)
(metal clanking)
(groaning)
(metal clanking)
(Hunter mumbles)
(groaning)
(metal clanking)
(groaning)
- Are mad about that?
I know you've never done that exercise before.
- I ain't never done that exercise.
- That exercise was pretty hard,
but I fucking loved it.
I think that was pretty awesome.
- That was a ass strong lift.
So do you have any idea that he's 208 pounds right now.
- 206. - 206.
And like I said we were pulling was around 700 pounds
at the top. - That was insane.
Three and a half times body weight.
And I think he did it nine or 10 times, that's nutty.
- That was insane.
You definitely felt it mehn,
you said that this is actually the start of it.
And then from there,
once you go back down - It's all where we want
it too - Yeah.
'Cause that tension really rolls out at the top
We're doing this for back.
We're not doing it to be strong.
We're not power lifters.
We're not working the lockout on a dead lift.
The only reason we're doing rack pulls
is to work our lower back muscular trim
by overloading it tremendously.
So at the top with those bands, like we do
we're really able to overload the part that we're after
which is that last little bit
and that squeezing the lower lats and lower back.
All right guys,
I'm Hunter Labrada.
- Keone Pearson A.K.A the Prodigy.
- And we just got done filming for Muscle and Strength.
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