What's going on nation?!
You asked for it and as always I deliver so today we're going to continue the stretch Flex overload
Series with back now what's great about this series is that in each video I'm giving you guys a
Full-Blown workout
So if you missed the last two that I did I'll link you to the complete playlist down in the info section below
But our workout today is going to shred every muscle fiber to help you build a wider and thicker back
remember this advanced technique was
Specifically designed to help you hide gain is build muscle by creating a stronger mind muscle connection
But anyone can take advantage of this technique to bust through a muscle building plateau
For the routine you're going to be performing a try set of three different exercises
The first exercise will place the majority of the resistance during the negative when the back is fully stretched
The second exercise will place the most resistance on the back when fully flexed and then after your back has been pre
exhausted with those two very specific
movements the third exercise would place the maximum load possible on
Every single muscle fiber in your back when we know that they'll be at their weakest point
And do the majority of the work rather than the biceps taking over the movement so basically the first two exercises
Will help establish a stronger mind muscle connection and the third one will destroy the back using as much weight as possible
Now let's get started
so the first exercise you guys going to do is a pull-up and now the reason why we're starting off with a pull-up for a
Stretch is because we want to do after every single repetition is sit in that dead hang
position for one second before performing the next repetition
Our goal here
isn't to go as fast as we possibly can with this exercise our goal is to focus on the stretch and
Really feel those lats stretch out and the only way you can do that is with a dead hang now
Don't worry if you can't do pull-ups once I demonstrate proper form I'll give you guys some
Alternatives so that anyone watching this video can start off with pull-ups for the first movement
So that being said when you guys perform your pull-ups, you're going to jump up
Just like this and once you hang
I want you to really kind of sit there and and see what it feels like
To have a dead hang and feel a nice tight pull on
Those lats if you don't feel a nice tight pull on those lats
And you're not doing a dead hang properly and once you get into a dead hang position
Okay, your muscle should feel nice and loose. That's what my muscles. Look soft right now. They're not flexed once you get into position
You're going to get into your repetition. So now I'm in position. I'm going to pull myself up
I'm going to come all the way down and I'm going to dead hang for a second then all the way up
All the way down dead hang for a second and even maybe twist a little feel those lats stretch as long as you can
Come back up come back down
Dead hang come back up come back down
Dead hang and that's how you're going to do your pull-ups eight to ten reps now for those of you
Who can't do that many pull-ups or maybe you can't complete this many sets doing it just on your own
Once you start to fatigue, and you can't do pull-ups on your own anymore
What you're going to do is assisted pull-ups
And all you need to do those is a rubber band or you can even use an assisted pull-up
piece of equipment
I have a few mice to do but all you need is a band you put your foot in the band and you use that
To help you come up, so they'll make it so don't make don't use such a strong band
But you can't get that stretch at the bottom of the movement be very careful of that
So make sure the band is just enough to help you perform your reps
But you can still get that nice deep stretch at the bottom of the movement now
I'll actually link you guys to a pull-up progression video. I made a few years ago
So you guys can get better at pull-Ups in general now the other option if you're starting to get completely fatigued?
and you can't do any more pull-ups or
You're at a point to where
The band's you're using are so strong to help you do the pull-up that you can't get a proper stretch at the bottom
What I want, you guys to do
Is get a dip belt and put as much weight as you can on it and then instead of doing eight to ten repetitions
I want you to basically hold that until failure
probably twenty maybe thirty seconds max and just hold that stretch position and
do eight to ten reps of
That so eight to ten reps of max hold which is much weight as you can strap to your waist
And you will feel some serious stretching when you do this the second exercise is going to work on the flex
It's going to be a seated row
The way you're going to do this exercise is very
Different than overloading all right the goal here is to focus on the flex and once we get into that flex position
We're going to hold it for two seconds before going into the next repetition
So let me show you guys what that looks like she's going to get into position
Just like this grab your handles
And I'm using handles so I can keep my hands close together you guys want to use
The attachment that just has your hands close together you can use that as well
I'm just using handles for now what you're going to do is once you get into place is
you're not going to lean forward and use momentum to help you thrust the weight back because if you're doing that
Then that means you're actually using weight
That's too heavy
And you won't be able to do the two-second hold so what you're going to do is keep your chest up
Keep a slight bend in your knees, you know pull back
Hold for two seconds come forward get that stretch pull back
hold for two seconds
Come forward get that stretch and again pull back and hold for two seconds
And then come forward now what you also don't want to happen guys is if you're using weight
That's too heavy a lot of people tend to lean back a lot
and you're leaning back to
Compensate for how heavy the weight is so if you're leaning back this reduces your range of motion
You guys can see in my back that I'm not able to go back as far
So make sure you're sitting up as straight as you can
pulling back
Flexing for two seconds go to the front pull back
And repeat for eight to ten reps now for those of you guys who?
Don't have access to a cable machine or if you just want to try something
Different you can also utilize the T-bar row for this movement as well
Just make sure you follow the same
parameters make sure that you're bent over as much as possible in order to have as much range of motion as
Possible make sure you're not using momentum
And also make sure you you're doing that two-second hold at the top of every single
Repetition in the third exercise in this tri set is going to be a bent over row with an underhand grip
Remember guys if you're trying to target your last as much as possible
You always want to use the underhand grip
Because when you go over him you start to bring a lot more upper back and rear delt into the movement
and that's not what our goal is right now our goal is to hit that back as high as we can and we're going to
do the overload
Exercise right now so to get into position once again. You always want to keep your upper body as parallel to the floor as possible
the more
Parallel your upper body is to the floor
The more range of motion you have to work your muscles and for those of you guys
Don't know what parallel means it means basically being like this, so you don't want to stats up raise your torso like that
So you're pulling less and less you want be bent over as much as possible
So get into position by grabbing the barbell just outside of shoulder width get as parallel as you can
Have an underhand grip on the bar and once you're in place
You're going to pull it to your bellybutton and then come back down
And you're not doing anything like two second holds on this guy's this is going to be eight to ten straight repetition
Being in control of the weight the entire time so pull up
come back down pull up come back down and repeat like this for eight to ten repetitions and
this is how you do the last exercise and the movement now guys it is so
Important when doing these triceps that you follow the parameters so for example first two exercises just to help you build that mind-muscle connection
You're not trying to use as much weight as you can only timing to try to use as much weight as you possibly can
It's when you get to the barbell bent over row because this is the overload exercise
Now as for the routine itself you're going to perform eight to ten reps per exercise and complete four rounds of all three movements
Only resting 60 to 90 seconds after you complete one round of all three exercises
Remember guys. It's a try set. So there is no rest between exercises
And you're going to complete a total of four rounds and this workout should only take you about 20 to 25 minutes max to complete
Remember the Idea behind this series is to get you in and out of the gym as fast as possible while dealing
Maximum muscle damage for Regrowth because as a hard gainer you don't want to be burning too many calories
With long workouts you need those calories to build muscle
also
If you're not a hard gainer and want to add this workout to your current back training try adding two rounds as a finisher
after you finish your current back workout now if you enjoyed the video be sure to show some love by
Snatching that like button and leave a comment below so I know which muscle group you want to see covered next in this series
Don't forget to check out the full playlist of all the muscles I've already made routines for down in that info section below
Click that notification bell so you never miss a new video upload and as always
More good stuff coming soon. See you guys