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- What's going on, people!
Andre Ferguson, IFBB Pro here, South Shore Iron.
Gonna take you guys through a full back workout.
My home gym, Long Island, New York, stay tuned!
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The back is what separates everyone.
It's not the open, right?
So you don't have four or five poses
that you show in the front.
You're showing the front in the front.
And then you're showing the back in the back.
In men's physique, everyone's got a good front
if you're at the top of the pro-level.
A lot of times in the shows, the back separates people.
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I'm not a big fan of shows that are won from the back.
I guess if it's a push, yes.
But shows are won from everything.
'Cause if you don't have a good front
you never even making it to the back pose.
So how can the show be won from the back
if you lost in the front?
But, as I mentioned, even a lot of shows
when you watch them, it's a push in the front.
So if I'm gonna say this guy's a 10,
and that guy's a 10 in the front,
look into the back, let's see who wins.
And a lot of the time,
the back will separate who's winning too.
So then "shows are won from the back" comes in play.
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(weights rattling)
You have the bent over rows.
Decided to do on a Smith machine today
to really, really focus on just the squeezes.
Sometimes when you're doing the free weights,
you get caught up in moving the weight too much.
So Smith machine, instead of having to stabilize it
with your whole body and all of that,
lets you focus just really on them squeezes.
My training partner's 250-plus.
I ended up getting in where I gotta keep up with him.
So, honestly, the strength's just been going up,
'cause, just mentally, I went to a different place.
To lift with somebody who's significantly bigger than you
by 50 pounds, and to really keep up,
because, yo, he out-lifts me in every lift.
So Al comes to the gym with the mentality to work.
So I gotta come with my hardhat on too.
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It's another lat pull-down machine,
but it's in a neutral grip.
Really, really focus on that rhomboid teres major
area at the top.
So, that being said, I scoot all the way into the seat,
and I try to stay more upright than leaning back so much.
You sit back further in the seat and you lean back,
you end up going more into the mid-lower back.
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(Andre grunting)
In season we do a lot of volume.
And when I say a lot of volume,
I mean, on some days it is split, it's 12 exercises.
And in the beginning of every prep,
when coach sends the splits out,
he always starts all the splits off in the beginning.
And in the first stage, you train legs almost every day.
It's at least one or two exercises
almost every day for legs.
And he likes to start that off, and I know why,
because training legs expends the most calories.
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It's very easy to buy into using the leg drive
once the weight gets heavy.
Try to relax the shoulders and the back
to really stretch and pull.
Try not to use the hams and the glutes.
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(Andre grunting)
(weights rattling)
We're at the end of the back portion of the workout.
So a super-set in that.
A super-set of that wide grip lat pull down just heavy.
We're not even doing full reps.
The reps more of like between a half and a third of the rep.
I only want to bring the tension here and then get off.
So I don't need to bring it all the way down,
'cause I'm not trying to work the whole entire lat.
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(Andre breathing heavily)
Alternating dumbbell curls.
You notice on the grip,
I never grip the bar all the way most of the time.
Most of the time I keep suicide grip like this.
This way I'm taking out the forearm.
But if I'm gonna go heavier,
then I'll grip it all the way.
But I usually don't go heavy though.
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You guys probably don't notice,
'cause you guys are on the outside looking in,
but the judges have been telling everybody,
yo, easy on fucking the arms!
'Cause they don't want these bodybuilder arms
on men's physique guys that you get up there
and you look like a balloon.
They tell everyone, yo, easy on the arms,
no more arm training, no more arm training!
So now I just train them so they look round and look good,
but I don't train them for them to be superior
and grow anymore.
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That was my back workout.
A little bit of biceps.
Make sure you subscribe to the channel, man.
Make sure you hit 'em with a like.
Make sure you throw a comment too,
'cause y'all know how the whole logarithm works.
Well, man, shout out to my son, strength!
See y'all next time.
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