all right hi everybody John Meadows here with muscle and strength and this
is part two of our three-part workout series hopefully you watch part one
which was a push workout today we're going to do part two which is a pull
workout which is primarily gonna be our back training our rear delt training
probably throw in some biceps you always got to train your biceps so get ready
for part two let's get to work
first exercise so we're going to do a row I feel a little weird saying this
but it is called a Meadows row everybody named it that this really is a great
overall muscle builder for your entire back
I do use straps on these because we're gripping the thick part of the bar so
what we're going to do is we're going to row with a pronated grip like this that
allows you to use more rhomboid rear delt trap as opposed to a neutral grip
which we're gonna use on our next exercise and think of your arms as just
hanging attached to the bar don't pull with your biceps what I want you to do
is drive your elbows up so just think about driving your elbow great
contraction and your entire back you got a good solid base and I'm driving my
elbow
also notice we're using a 25 pound plate that's just gonna give you a little
extra range of motion so on these we like to do rep range maybe 8 to 12 kind
of in that ballpark the rep range isn't really that important what is important
is that you do hard sets so whether you're doing 8 or 12 I want your last
rep or two to be brutally hard so you know you're getting enough good high
quality reps in to make the set count
okay so after you've done three really tough sets of those Meadows Rows I want
you to use the same piece of equipment we're going to do a one-armed barbell
row now your group is going to be different on this so no more pronated
grip now we're going with a neutral grip the neutral grip will place a lot more
emphasis on your lats again you want to have a nice base don't
turn it into a balancing exercise so other arm resting flat back
and again you're driving your elbow just drive your elbow squeeze your lat
stretch squeeze stretch squeeze make sure you're careful that you don't start
twisting like this when you row we're not trying to train our waist we're
trying to train our lats so drive with your elbow
those are really tough I think those have put more probably muscle on my lats
than anything I've done and those are as basic as it gets
bend over and row you're going to do the same thing here you're going to do
another three sets of like eight to twelve if your last rep or two is really
really difficult three hard sets of those Meadows rows and three hard sets
that these one arm barbell rows you're gonna be breathing hard but your lats are
going to be crazy pumped
now we're going to do a banded pull-up or chin up whatever you call them I
really really like these so when I originally started doing these I was
doing them because I had a little bit of tendinitis in my elbows and by using the
band I noticed that it didn't quite hurt my elbows but then as I was doing these I
noticed that I could get a little better range of motion I could get really high
up into the contraction and I could really steady my body with the band and
use perfect form and consequently my lats got a lot sorer they were really
sore great pump so I kind of fell in love with this exercise you're going to
get a band hook it up here and what you're going to do is you're going to
step into the band so step into it take about a medium grip
about right here now look at your form on this see how strict the form is
when you do these the band is assisting at the bottom and it's allowing you to
get a little higher up through the range of motion now what a lot of you probably
have trouble with is just doing a chin period so for those of you who can't
quite do chin-ups this is a great way to get the benefits of the exercise and be
able to do it you could use a thicker band to help you more or you could use a
smaller band just to give you a little bit of help it just depends on how
strong you are but you can pick the band to help you as much as you need help so
now we're going to do a rear delt exercise we did we did get some rear
delt work with the first row we did but I like to do a little bit more isolation
work on rear delts in addition to the rows so I'm going to use a time-tested
basic basic exercise for rear delts just as the rear delt a lateral raise this
exercise is kind of come under fire people saying it doesn't work your rear
delts which I just I don't even know what to say to that
so what I want you to do is I want you to grab two dumbbells and I want you to
use a pronated grip okay so we're going to do them like this you can still get
your rear delts if you have a neutral grip it'll just add a little side delt
to it we trained our side delts though on our push day so we're going to do a
little bit more isolation to your rear delt
I get a lot of questions about the form on these whether you want to have
your shoulders retracted or protracted I like to actually this is
probably the opposite of what most people say I like to have my shoulders
hanging down so I can really flex with them as opposed to having my scapula
back that's ok both ways are okay I don't think one's right or wrong I
just personally like to hang a little bit more protract my shoulders and
really pivot with my rear delt don't be afraid of hitting really high reps on
these too the best success I've seen with these is sets of 20 25 30 reps just
brutal reps on your rear delts I think your rear delts actually grow pretty
easy I just think most people don't put a lot
of work into them and as soon as they start burning people quit I always kind
of looked at these is you know when the burnin starts is when the set starts so
make sure as always when you're using lighter weight that you're going to
failure you really have to fatigue everything to
get maximal activation and loading when you're using lighter weight you've got
to go to failure so 20 25 reps burn like fire you should drop the weight and just
feel like ah so that's rear delts
so now we're going to move on to biceps bicep training is a little bit more than
bicep training to me I think there's a general kind of a lack of awareness of
the brachialis muscle your brachialis sits between your bicep and tricep it's
actually it's actually a more powerful elbow flexor than your biceps are so I
like to really prioritize my brachialis when it's developed it pushes your biceps
out gives them that nice pop to them this exercise has probably become my
favorite bicep exercise within the last six months I really like doing these I'm
seated on a lat pull down here and I'm bracing my humerus my upper arm bone so
I can really focus so you're going to get your brachialis you're going to get your
bicep and you're going to get this muscle here which is called your
brachioradialis that's kind of the manly muscle I call it you get this big mainly
looking muscle right here so this is how these look
I like to use a good full range of motion on these all the way down to
really engage that lower bicep to and all the way up these burn
I typically do three sets here anywhere from 12 to 15 I do these sets of failure
super super strict again get a nice stretch and then come up and get a nice
contraction on these good full range of motion squeeze your biceps while you're
doing them all right guys that was our pull workout I hope you enjoyed it we still
have a leg workout to go through and that'll be tomorrow so we're going to
get some good food tonight chow down get a lot of fuel in us
because tomorrow we're gonna go hard on legs thanks and as always make sure you
subscribe down below