- What's up elite THENX athletes is Chris Heria.
Welcome to another THENX video.
Today, I'm gonna be showing you
how to build a bigger back using just a pull-up bar
or any place you can hang from.
(upbeat music)
When it comes to training your back,
you really don't need a gym or weights.
Your body weight is actually more than enough weight
to build enormous strength, size, and definition.
And as long as you have a pull-up bar or a place to hang,
you're always gonna be able to utilize your body weight,
to build your back and working your way up the progressions
to increase the overload,
much like you would, increasing the weight in the gym.
And what's great about building your back
with pull ups versus weights
is that you're gonna be engaging way more muscles
with pull ups,
and you'll be using more weight
with each rep more frequently.
Every pull up repetition is always gonna be,
at minimum, your body weight,
unless you're adding more weight onto your body.
And pull ups are normally done from 10 to 20 reps.
Whereas as when you're in the gym,
you may only be using a fraction of your body weight
for 10 to 20 reps,
and you may not be building the additional muscles
that you would with pull ups.
Now, to build a bigger back,
I designed today's workout routine as a drop set,
starting with the hardest exercise
and finishing with the easiest exercise,
allowing you to continue to work past fatigue,
instead of having to stop and take a rest
to regain your strength.
So the drop set technique will allow you to continue
to train with more volume
and increase more time under tension
than your average workout routine.
And that's gonna increase your muscle mass,
strength, endurance and repetitions,
giving you a bigger back.
So, if you're ready for the routine,
all you're gonna need is a pull-up bar
or a safe place to hang.
And then you're ready to follow along
and to make sure you can properly follow along,
download the THENX app in the App Store
or Google Play Store.
Open up to the YouTube workout section.
You should find this workout routine,
and we're ready to get started.
Now, before we get started with this workout routine,
if you're watching this and you're feeling discouraged
'cause you can't yet do a pull up, don't worry.
I'm gonna be giving an alternate progression
for each exercise that you can do,
not only to follow along with the workout,
but so that you can build your strength
to eventually be doing the routine,
with actual pull ups.
Now remember we're starting with the hardest exercise.
(whoosh) That's gonna be explosive
negative pull ups.
To do these, (whoosh)
I want you to focus on pulling up as hard as you can,
and then really focus on controlling the negative,
coming down as slow and controlled as possible.
If you can't yet do pull ups,
I want you to do jumping negative pull ups
or Australian explosive negative pull ups.
You don't have to explode off the bar,
but you just wanna pull as hard as you can
and really control the negative.
Let's go for 10.
(funky music)
All right, so there we have explosive negative pull ups.
The most important thing
is that you're pulling up as hard as you can,
and then coming down nice and controlled.
And I'm moving on to the next exercise.
This is gonna be
slightly easier. (whoosh)
We're gonna be going through inverted row pull ups.
If this exercise is too difficult,
you can always do it with your feet tucked.
And if you can't yet do a pull up,
I want you to be doing either body rows on a parallel bar
or Australian pull ups with your feet elevated.
The most important thing
is that you're pulling to your abdomen
which is a different pulling direction.
It's gonna engage the different areas of your back.
So let's go for 10 repetitions.
(upbeat music)
All right, there we have
inverted row pull ups.
Next, we're gonna be moving in to
pull ups wide, shoulder and closed,
six times each. (whoosh)
Again, doing these different grips and hand positions
are gonna engage the different areas of your back,
giving you a bigger and wider back.
And when you're training different grips,
it's gonna increase your pulling strength,
overall, increasing your pull up repetitions.
Now if you can't do pull ups,
I want you to do jumping pull ups,
wide, shoulder and closed.
Or Australian pull ups, wide, shoulder, and closed.
So let's go ahead, start off with six wide.
(upbeat music)
All right, there we have pull ups,
wide, shoulder, and closed.
Now take a second and catch your breath if you need to.
In through your nose,
out through your mouth.
The next exercise we're gonna get into
is gonna be upside down dead lifts.
This is an excellent workout
for strengthening your lower back.
For those of you that can't do it,
I want you to practice the progression
toes to bars or leg raises.
Let's go for 10.
(upbeat music)
All right, there we have the upside down dead lifts.
Now we're almost done.
These last two exercises
are gonna break down the components of your pull up,
training them separately
so that your pull up is stronger as a whole.
The next exercise we're getting into
is gonna be pull up, hold top, middle and bottom
(whoosh) for 10 seconds each.
And if you can't do that,
I want you to do it from an Australian pull up position,
pull up all the way at the top,
hold it 10 seconds.
Go halfway, 10 seconds,
and then hold the bottom with your scapulas still activated
for another 10 seconds.
So if you're ready,
pause, if you need to, to catch a breath,
then let's go for it.
(upbeat music)
Three,
two,
and one.
Release the scapulas
and you're good. (whoosh)
The last exercise is gonna be hanging scapula shrugs
plus a five second hold at the end.
Activating your scapula is the very first thing you do
when initiating a pull up.
So just training them very first step
is gonna increase your repetitions
and make pull ups so much easier.
And that's why this exercise is so important.
And it's great to do,
even when you don't have the strength
to do any more pull ups
you can continue to do scapula shrugs,
and continue to strengthen your back
and pull ups past fatigue.
Now, there's no other progression,
and I want you to do it.
Absolutely, everybody can do this
from beginner to advanced
and absolutely everybody can benefit from it.
So let's all do this together.
15 scapula shrugs.
You are gonna go from a dead hang,
keep your body tight together.
Pull up on your scapulas.
Retract your scapulas back.
And continue to do so keeping your core tight,
super strong grip in your hands.
You don't wanna be pulling up in your arms.
It should be all just your scapulas retracting back.
(upbeat music)
Last one, hold it.
Hold it at the top five seconds.
Five,
four,
three.
Two
and one release.
There we have it.
The workout to build you a bigger back
with just to pull-up bar
or a safe place to hang.
Using the drop set technique
with body weight, progressions, and exercises,
to build more mass, more endurance, more strength,
and more reps giving you a bigger, more solid back.
So if you were able to complete
this routine with me, congratulations.
Go and continued training this,
until you can complete multiple rounds.
And to benefit the most out of this routine,
you wanna be able to do it at least three to four rounds.
And don't forget to get this workout on your phone
as well as full access to all our workout programs
then sign up to thenix.com right now,
and become a member.
You'll get full access to our workout programs,
technique guides, and daily workouts,
getting you in the best shape of your life
and make sure you download the THENX app in the App Store
to take our workouts with you everywhere
and join the millions of other THENX athletes
around the world,
getting in the best shape of their lives right now.
And if you enjoyed the video,
definitely smash that like button.
Leave a comment down below.
Let us know what you want the next video to be about
and share this video with a friend
that wants to build a solid back
without having to go to the gym.
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And with that said,
I'll see you next Sunday, 8:00 p.m. USA Eastern Time
mad love, peace out.
(whoosh) (upbeat music)