How To Build a Better Back

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buy this to you have to earn D I mean [Applause] [Music] [ __ ] all right so I just got back from Rhode Island I was there for the holidays uh and I’m going back to Vermont or back up north to Vermont in like another 10 days so whole month of January pretty much going to be out of Florida but we are back now and we did start the bulk like I was saying in the last video uh it was kind of like the Prelude to the bulk um and the bulk is actually here so we’re on plan got the diet got the training everything’s in check got my pre-workout meal here we have 300 grams of rice 200 grams of chicken and 30 grams of almond butter and a bunch of salt but a great combo we got the pre in the system and uh we’re about to head to the gym in a little bit we got a back day and since I was away my training was kind of mid um just because the gym I was at it like a little basement spot and like they had the essentials but like we’re spoiled at revive so I didn’t have all the pieces that I really wanted to use um but since we are back now uh we’re going to be in the full swing of things so yeah I’m just going to finish this real quick and then we’re about to head to the gym um I’m excited for the session today so see you guys [Music] there [Music] [Applause] [Music] heart is crank hard is crank I took that whole week that was in Rhode Island I didn’t use Prett at all I took yesterday I took a full scoop damn bro smacked me so hard I was doing chest whole time we just thought it I only took half scoop today but just still got me messed up whenever I first started taking caffine iety got so bad I feel I was going to die no reason I mean bro espe the gym is packed right now so sh not [Music] [Music] open [Music] I have your number all right starting off with the on hand pull Downs probably ran like two hard sets on that but I like starting with this because my back can actually feel it and as a first movement I want as much blood into the muscle as I can get and with this I just have a really good connection with it so that’s what I’ve been starting with um and I usually carry on to like a upper back movement or um a pullover or something just to get the rest of my back going because this pretty much targets the lower lot um and if we do like upper upper back movement access typically what I like to [Music] [Music] run [Music] f [Music] he [Music] [Music] all right so we just moved over to the cable row this is a third row M of the day already and feel like I’ve been doing a lot of rows because uh everything besides that first pull down we did the underhand any regular pull Downs pullups anything like that has my shoulders jacked up so bad so I really feel my back um all the muscles Contracting everything’s feeling good everything stimulated super well on rows um and we started with the upper back row and now we’re kind of doing like a just like the mid La mid back um a little bit lower but feeling pretty good and I’ll probably cap it off with uh probably a pullover or like a light lap pull down or something but these uh these rows has just been feeling really good for my back and I’ve been doing a lot of uh like control negatives I don’t do it the entire set or all of the sets I’ll probably pick like one or two sets out of the uh out of the workout and I’ll really focus on that be intentional with that um just because I feel like that’s what has been making my back or all my muscles grow I’ve been doing it pretty much every single uh training day but it’s been hitting plateaus here and there and I know a lot of people go through that this is one way to really counteract that is by changing your your methods of training um and just spicing it up a little bit and the best way to do that is with a control negative you’re going to gain a bunch of size gain a bunch of strength and you’re going to feel your just muscles just working a lot more when you do that so that’s where the focus is right now [Music] but [Music] h [Music] [Music] I [Music] [Music] so the best thing about a back day is that you can go to Absolute failure without the risk of either dropping weight on you or like killing yourself like if you’re squatting or U bench pressing something like that and you go to complete muscle failure you might not be getting up out of the set because the weight’s going to be on you but with a back day you can sit in a stretch or really just milk it out for like an extra 10 15 seconds and just get the most out of the movement by waiting at the end of your set and just keeping the tension on the muscle so that’s what I’ve been doing with just about all these movements I don’t know if you seen it in the video but take like 10 15 seconds like I said just chill at the end of the set really just let it stretch like this on the uh lap pullover I’m going to Absolute failure and then I’m going to sit in it for a little bit longer just to get that nice stretch and like it opens everything up makes everything feel good um but when you get out of the set too you’re just feeling like you contract your back and it’s just feeling pumped so there little things that going to add up over time just make your training sessions that much better [Music] [Music] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] all right so that was a lift got a quick back and two sets of biceps in just something real quick it’s getting late um I got to start training in the morning or something uh but I do like to train with a few meals of me so I got to figure out nice happy Mei I’m up having at least two or three meals and then training like midday cuz it’s already it’s nearly 9:00 and I still got two meals to eat I got my post-workout but I just realized this isn’t my post workout this is my meal number five meal number four is uh 300 rice 300 grams of rice and 200 grams of beef with a little bit of avocado this is 250 rice 200 beef and just not the right meal so I’m going to have this anyway cuz I’m starving uh we got to get home like I said two more meals left and uh yeah we got to got to rework the sketch cuz this uh 9:00 lift thing yeah and bro it’s been packed in the gym it’s that J so much so much credit to everybody get to the gym right now but it’s just so damn busy at 5:00 like that rush hour so got to try to find like a little time throughout the day and uh we’ll make it work but thank you for tuning in I’m going to enjoy this and see you guys in the next one

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How To Build a Better Back