Back Workout | Workout For Bigger Lats

18Oct

Back Workout | Workout For Bigger Lats

By Strength Training 0 Comments
Video Transcript

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[Music] [Music] so I was in here probably I don’t know a day or two ago and I just jumped on this this is a machine that I like rarely use and the times that I have used it just didn’t feel too right and every single time I tried it I was doing two hands at once but uh like I was saying I was on here probably a day or two ago and I tried it with one arm just kind of messing around it felt really good had a great connection with it so I want to try it today as my first movement and and it just after the first set I just kept going with it it felt really good and I’ll probably implement this not as a first movement for every back day but I’ll definitely add it in there throughout the session but I ran about three sets here just because it felt amazing I did two single arm sets I think once my lats were activated and kind of just like used to the movement I did one set with a double arm and then I did a back off uh with a little bit lighter weight but that was a double uh a d double arm as well and I already have a nice pump to my back and like this thing just feels amazing you feel a little bit upper back a little bit lower back depends on where you’re like really squeezing it but overall this is a good machine so it’s going to be added to the rotation for sure but heading over to a pull down I usually like to do some sort of row and then a pull down um I don’t know why uh kind of just like I feel like it stretches out the muscle a little bit differently um and that’s what we’re going to do so quick little pull down do a pullover and you know it’s a good [Music] [Applause] [Applause] [Music] day so I noticed when I start to go above you know like 2 and A4 just about to get to three plates on this pull down machine I start to lose a bit of connection with my lots and as this is like one of the first movements we’re doing like this is the second movement I want to feel everything like really good so I’m going to keep it a little bit lighter and shoot for probably like a range of like 12 to 15 reps get a great squeeze and the biggest thing that I’m focusing on here is my elbow drive I’m almost like on the way down as I’m pulling down I kind of want to rub my elbow against my lat keep it super close into my body and drive my elbow like down and back as far as possible to the point where you know you can play with trying to find your like maximum range of motion but on this you can really feel it on the bottom of your lat if you go far back enough so you know just try to mess around with your movements a little bit play with range motion try to go farther than you usually do and uh you’re only going to benefit from it [Music] so [Music] [Music] oh [Music] [Music] [Music] he [Music] he [Music] ah [Music] [Music] okay [Music] this is got to be one of the best movements for upper back like it locks you in with the with the bench like this it locks you in so much that the only thing that you can really pull with is that upper middle portion of your back and obviously the best way to Target that other than the bench or just like the overall setup is to kind of keep your arms at like a 90° angle so the dumbbells are horizontal um at least when you’re looking down at them and you just got to drive your elbows out and back so pretty much instead of pulling on a lot of row movements you kind of keep your arm at a 45 and you know you kind of just sling it back there this you really want to focus on driving your elbows out to the side and up to the ceiling and I promise you you’ll get a good squeeze on it and this is a very humbling movement I did 70s here and that was a little too much to be honest um it might probably even a little bit of Eagle lifting but I think I would have been good with like a 50 I started off with the 45 and I started feeling it then so this is really good to do High Reps um just because the contraction is crazy and if you want to ride it out perfect for that so this is um I usually do like a seated version of this but the past two sessions at least back back sections this has been feeling really good so there’s not a lot of progression here for me yet I think I started off doing just about this weight and it hasn’t really gone anywhere but over uh over the next few few back days I really hope to grow this movement at least start moving a little bit more weight but overall this one will get [Music] [Music] you [Music] ah [Music] [Music] [Music] me [Music] [Music] a [Music] wrapped up back with the prime row which is pretty much I felt that in like my middle back and you know I did an upper back movement got a little bit lower back too but uh just to cap it off with that it felt really nice just get the whole lat pump in get it moving get it feeling good and uh you know I did two top sets there or maybe it was three I think I did three two or three I don’t know honestly my brain is a little fried right now but I capped it off with a little drop set action and just cranked out as many sets or as many rep reps as I could just get super nice squeeze good stretch and uh you know I feel like when you finish up with the middle part of your back you pretty much feel it everywhere just because at this point my back’s already fried but moving over to triceps I’m doing back and triceps so my first tricep movement I’m doing just like a normal push down they’ve been feeling really good lately I usually have trouble I feel my triceps but the past two sessions I don’t know what it is maybe it’s the movement but I’m doing these uh these easy bar push downs and I’m just getting a good connection going decently heavy but you know just getting a good squeeze overall so you don’t have to go on you don’t really have to go heavy on anything um to get that good squeeze good connection but definitely is beneficial to go a bit heavier um but I’ll probably run this for about probably two three sets and then move on to a single L movement and then probably cap it off with a I don’t know maybe some kind of like heavy press a oh okay [Music] I just got to stuck you take it [Music] yeah my tricep right now holy [ __ ] oo so I switched it up a little bit and I didn’t want to do single arm cable push down just super boring and it’s pretty much the same thing I did in the beginning but I just have a bit more contraction get a little bit better feeling with that at least an isolated feeling and I I’ve really been feeling dips lately they attack the musle super quick I feel a great stretch with it and uh just overall it’s it’s a really good movement to grow your triceps so hopping on this and I don’t know this is another late night lift and it’s it’s such a good time bro like I don’t even know it’s so good being in the gym especially if they like this I get to this is 2 hours out of my day where I get to completely just let my mind go and you know it’s a great thing to have like stress relievers outside of the gym but this is one of the things like you can’t beat it bro you can’t you can’t beat coming into the gym getting a fat pump and you know just like training as hard as you can there’s nothing better than it but I don’t even know bro crazy 9:00 p.m. gym got me my feels but it’s just such it’s such a good time in here bro I love this so much I love the gym I love training I love everything about it and bro it’s pretty much just all mindset like when you get locked into something and you start getting like emotional about it bro that’s that’s when you know like this is the thing for you so there’s going to be so many different things that you approach in Life or you just come across and you know if you just have that that feeling about it like you know this might be your thing just take it bro like [ __ ] just take it by the [ __ ] handles and ride with it see how far you can get with it don’t let anybody like I don’t know bro don’t let anybody get in your way like block all that hate [ __ ] out do what you want to do and just grind as hard as you can with something and just try to hit your full potential because I don’t even know what my full potential is bro and I’m sure it’s so you don’t know your full potential either and you know I really don’t think anybody ever truly hits their full potential Central but the closer you get to hitting that it’s it’s just going to put you where you want to be so it’s it’s literally like a a never-ending Chase but the closer you can get you know that I feel like that’s what success is not not getting there but not stopping not stopping the chase there so yeah I need postor on meal I think it’s the food that’s getting on my head right now but like I said this tricep uh this tricep movement these dips they’re they’re feeling good right now [Music] so damn I’ve never really been a fan of compression shirts but the past three or four sessions been wearing the long sleeve younga compression and I just love it it shows the pump really well and I just you know I feel really good in it and I’m a firm believer if you’re feeling good in the gym you’re going to perform even if it’s 1% better you’re going to perform better so you got to take everything you can um but overall good back day can’t complain I haven’t had a good back pump like that in a minute and you know everything was firing and I think it’s because I’ve been dealing with just like I don’t know what it is I’m sure everybody has like that one thing that’s always aching or nagging them and mine just happens to be my upper midback I feel like a rib’s popped out or something and it just it’s like one of those annoying things that’s not it does doesn’t go away and I think it’s because the way that I sleep I kind of like turn on my side and I’m like all like twisted up so I I try like I sleep on my back like I fall asleep on my back but I always wake up in this like Twisted position and it I feel like it throws everything out of whack but you know um after I got a pump I was doing those single arm rows and it just went away and I don’t think you should be working out if you have like an actual pain like a tore muscle or you pulled something I say you just rest but if you have one of those just like really annoying nagging things that doesn’t go away and it’s just like not that you’re living with it but it’s just you got to work around it sometimes get a really good pump in the area go lighter and uh just do a lot of reps and just get like a nice squeeze going and I’m sure the the tension will loosen it up and you’ll probably you probably won’t feel it as much because you have like a fat pump going so that’s why I did like I said just really good back workout really good back workout and something I really been trying to do is uh focus on my shoulder Health before my lift and I noticed that’s been a game changer for me as well because I usually only stick to rows and I’m not sure how many rows I did in this past session but I’ve been trying to do some some more pullup or more like pull down movements uh just really stretch my lats out in a different direction overall good session but tomorrow we’ve got a low day and a low day is pretty much the same as a training day just you know less food and no training so it’s nothing like a training day um but I typically have you know my pre- and post uh carbs or like the majority of the carbs I get throughout the day and on a rest day it’s just a it’s a lesser amount because you don’t need that much energy when you’re not training obviously your energy expenditure is going to be lower you’re not going to be moving as much I’m still doing cardio um looking my steps in and my step goal is about 10K uh a day and it’s not too bad and it’s actually funny I just got this is such like it’s like such a dad thing but I got this little I don’t know if you can see it it’s like a little podometer thing um I think it’s called a podometer yeah it like counts your steps just because I’m not a fan of watches I don’t know what it is cannot wear a watch don’t like watches unless it’s like you know like a fancy watch and I’m going out eat or going to something going to a wedding I’ll wear a watch but I just can’t wear a watch on a day-to-day basis don’t know what it is but got a little podometer counts the steps and uh you know it just overall everything’s going to be better when you’re tracking it your food your training your steps your cardio if you kind of just go in the gym and wing it and don’t really track anything don’t write anything down I feel like you might be able to get away on the training aspect of it but it’s really hard to Wing food like you cannot Wing food at all if you’re getting a for instance take the almond butter out of the cabinet stick a spoon in there technically it’s a tablespoon but if you’re not weighing it you’re the measurement of the tablespoon is going to be different every single time because sometimes you’re going to take a little bit and I know I do the same exact thing you can take a tablespoon and it’s like a fat loaded tablespoon so that kind of like that throws it off if you don’t track and if you’re not tracking your steps that’s also energy that uh you’re not really what the [ __ ] I don’t know what I just saw that was strange if you’re not tracking your steps or your cardio you can’t really see how much energy you’re spending throughout the day like at least during activities so it just it helps a lot being able to track all those little things and those are the things that you are in control of you can have 10,000 different things in your life that are causing you stress but if they’re out of out of your control you can’t do anything about it but if your training your cardio your your diet you know if you want to change your body if you want to get shredded if you want to bulk up and you’re just not doing it and that’s causing you stress that’s on you and like you know it sucks it’s like the hard truth I’ve been there like trust bro there’s been so many times in the past where I would beat myself up about you know not not looking the way that I want to and it just sucks because you get in your head about it so much and like it’s it’s almost like you’re in a place where you’re you’re just stuck and you get sad about it but there’s a different perspective that I started to see and sadness is literally you feel like you don’t have options so when you’re sad you feel like you have no options but having no options or thinking you have no options is also ignorance so if you’re able to correlate and see it like that you can kind of like retrain your way of thinking to the point where if I’m sad you can think about why am I sad is there something I can do about it and there’s always an option there’s always an option on the table so tracking my food um and tracking cardio training everything really helped uh at least it helped me get to the place that I want it to be mentally and obviously your body starts to change over time it’s not a it’s not something that happens overnight so I don’t even know what happened um this recording now yeah I don’t even know what happened my camera just cut out I think it overheated on the dash but I’m not even close to being on the same wavelength as I was before and I have no idea what I was talking about because I just kept talking for like another 5 to 10 minutes and that just completely S I don’t remember what I said to be honest so it just one of those days but anyways if you’re having a bad day just remember it’s a bad day and it’s not a bad life and if you can do one thing that makes today a better day in yesterday it’s really going to help um just put you know put a little bit of effort into actually trying to make it a better day and you know eventually you’ll get there um but anyways thank you guys for watching thank you for liking and commenting on the video I really appreciate it really appreciate the support thank you for tuning in and I will see you in the next one okay

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