BACK BUSTER! Hardcore BACK Muscle Gain Routine!


What’s going on Nation? And welcome to back buster It’s a muscle gain routine for your back And if you haven’t yet quite seen all the videos in this series, so far We have three other ones you guys can take a look at we have beast mode biceps tricked-out Triceps as well as dawn of the delts the shoulders and traps routine this routine is going to consist of four Exercises we’re going to start off with a really heavy five by five then work [your] way to three more exercises performing three sets of eight repetitions per set You’re going to take only a 60 to 90 second break in between each exercise And I want you to try to focus on progressive overload adding weight when you can to your set So let’s take a quick look at the routine and get started The first exercise you guys are going to perform is the pendlay row this is different [than] your normal barbell bent over row for this exercise You want to keep your body parallel to the ground as much as possible and the goal here is [to] have an explosive Pull and then a controlled negative on the way down [now] [we’re] going to be doing a 5 by 5 with this exercise so 5 sets of 5 reps And the goal is [to] add weight each time if you can You want to push yourself pretty hard on this set because [I’m] trying to work on building a bit of strength So my third set I want to bump the weight up I’m starting to use a little bit of momentum, but luckily. I just got these plates in from [Iron] Bull strength They’re actually 0.5 pounds each so I can bump up my lift by one pound at a time So I’m going to apply these to my sets for sets 3 4 and 5 Bumping the weight up just a little bit at a time, so I’m not having to worry about using too much momentum But I can still get in some Progressive overload Now the biggest issue you might run [into] when doing this exercise is using momentum to perform the reps So what I want you guys to do is it’s ok to pause in between Each rep you’re supposed to let the weight touch the ground between each other anyways So take that opportunity to give yourself a second reset your body if you have to Reset your breath and really focus on pulling that bar up with your upper body Strength and not throwing your legs and hips into the movement The next exercise you’re going to do is a weighted pull Now you notice that when I do my weighted pull up I actually keep the plate pretty close to my body so if you have to shorten your chain Do so it’s going to make it a lot easier to perform the exercise because the weight won’t be dangling too much between your legs Now we’re doing full dead hang pull ups here So you’re going to fully extend your arms on each rep pull your chin up and above the bar and you’re not going to use any momentum or kipping to perform the reps if You have to stop and rest for a [few] seconds before you perform the next rep. That’s okay Just do your best to do as much weight as [possible] for the eight repetitions Some other things that might help you out when doing the weighted pull up is you can try putting some chalk on your hand that’s going to lie to get a better grip on The bar and also two make sure your hands are [just] about outside of shoulder width apart [when] doing the pull-up If you have a hard time with weighted pull-ups even if you can’t really do [that] much weight But you still want to get used to doing them you can have your workout partner spot you by having them hold your feet and Helping you get your chin up and over the bar and then you can focus on doing the slow controlled negative all on your own You got to have to dig deep for these Hermanites so dig deep and get it done ah The next exercise [is] going to be a bent over row Barbell T-Bar Row Now for this exercise once again you want to make [sure] that you’re not using momentum To bring the bar up to your chest [as] you can see towards the top of the movement I’m putting my hips into it a little bit. That’s not good I’m going to have to readjust my form to make sure I don’t do that Now the goal here is to get a nice solid Stance so you can see how my feet are outside of shoulder width my toes are kind of pointing away Which is helping me to open up my hips and on this set I don’t have much, going on helping me to pull the weight out I’m using only my back and my arms to lift the weight Some people when they do this exercise. They just kind of bend over and grab the bar it’s more than that you actually want to bend over but like Sit in between your legs and even sit back That’s gonna make it feel like you have a nice solid base to stand on you Don’t want the exercise to encompass trying to hold your body in the air while doing a movement You want your lower body to basically be a solid [foundation] so [you’re] gonna focus solely on pulling that weight to the chest and as you guys can see I’ve Steadily increased the weight each set I want to make sure you do as well Now onto [your] final exercise which is going to be a chin up to the sternum as you guys can see I put some chalk on my hands for some extra grip and We’re going to be doing a dead hang pull here as well. So make sure you get a full extension with each repetition Now the difference here between the chin up to sternum and a regular chin up is as you guys can see from this angle I’m actually pulling my body up so my sternum touches the bar Now these pull these chin ups are a little bit harder to do than normal ones So if you only can get a few repetitions out that’s okay, [and] if you want to be able [to] do more it is okay to do a little bit of a kip or use a little bit of [momentum] to get your [sternum] up to the bar Just make sure if you’re going to do that that when you get to the bar you control yourself [on] the way down So [you’re] still getting some benefit from the exercise You don’t want to be just flailing your body all over the place to do the rest You want to get yourself up there and then control it on the way down There you guys have it your back buster routine If you guys want chat more about the exercise routine or if you have questions be sure to join us in the forum post over Here for more great tips exercises routines and recipes be sure to join us on Scotthermanfitness.com and as always More good stuff coming soon If you’re looking for a quick way to switch things up login to your SHF profile and go to the workout section of the website Once there click on the muscles you want to train then you’ll be brought to a page where you can further filter down your search Now you have a complete list of all the routines that target your chest and utilize only a barbell or dumbbell from here You can rate the routine add it to your routines in your profile, and if you scroll [down] You [can] see a write-up of the entire routine as well as photos of all [the] exercises You can also download a printable PDF just by clicking on it

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