Sports and Fitness

67% Faster Back Growth! | PULLING & ROWING PERFECTED!

Hey what’s going on Nation? Before we dive into today’s video I want to thank all of you for liking and applying the tips I gave you in the chest video. Not only did you guys try out the tips, but many of you also reported exactly 67% more chest growth after just a few tips, which is amazing But in all seriousness a few of you actually did comment that you had already been applying my technique before Watching the video Which I was actually very happy and impressed to hear and for those of you who tried it for the first time I was pumped To see that you were able to train your chest more efficiently and more effectively as well The percentage might be complete BS for clickbait and jokes But the techniques I’m going to teach you in this series will help you train harder and more efficiently which will lead to more muscle stimulation and growth so Smash that like button if you want to see more as for today We’re going to utilize some new techniques to help you grow your back Now we know that our well-rounded back workout includes both rowing and vertical pulling exercises in fact You can easily get away with doing only two Exercises for your back such as weighted pull ups and t-bar rows which I explained in this video right here But what if we could perfect those movement patterns with two universal tips? Well, we can. Tip number one perfect You’re rowing technique and this goes for any variation of the row in order to truly activate your back you need to pay attention to your shoulder blades and lower back during the concentric and eccentric portion of any exercise that you do if you’re not slightly bending forward and Protracting your scapula during the eccentric portion of your repetitions you’re missing out on a huge opportunity for strength and muscle growth That’s because this technique will better target your rhomboids rear delts and traps and all those muscles that are responsible for moving the shoulder blades. Believe It or Not keeping your shoulder blades stiff during the movement will only Activate those muscles for stabilization purposes and they won’t really be doing any of the actual work Let’s take the seated cable row, for example Unfortunately most trainers teach to stay upright and just pull your arms back into scapular retraction But this is only half of the movement guys as you bring your arms forward. You need to fully protract your scapula and slightly lean forward with your chest up This is the only way you can maximize the stretch on all the muscles in your back And if you can’t keep your chest up as you slightly lean forward You have to lower the weight and learn proper range of motion especially if you’ve never done this before You guys have to understand that if you’ve been trading for a while now only staying upright the entire time Your muscles have only been getting stronger through that range of motion So as soon as you start to lean forward and protract your scapula your body’s gonna freak out a bit Until the week of parts of your back catch up I also want to quickly showcase this technique when applied to a bent over row as I’m sure the majority of you will be using This exercise in your back workouts The seated cable row was just easier to show visually what was going on with my tips So apply the same form guys as you lower the weight make sure you protract your scapula and slightly bend over a bit more While keeping your chest up as much as you can until you feel a deep stretch in your lats Before rowing the barbell back up I also recommend taking advantage of a bit of momentum or cheat reps on your last few repetitions of each set so you can really overload your back and focus on a heavy eccentric and Lastly if your lower back hurts on this it’s for two reasons number one Instead of sitting back and letting your legs and hit support the weight of your upper body and the barbell you’re bending over and letting all that weight rest directly on your lower back and number two could possibly be that you’re actually getting really strong and your core is feeling before your back muscles in which now You should probably be wearing a belt to help you stabilize throughout your sets now before we jump into the next technique I want you all to download my app Muscular Strength and become a platinum member This gives you access to all my programs my meal tracking app exclusive content and above all else This is your best way to support me so I can provide excellent Content on a weekly basis for all of you and tip number two Perfect your pulling technique now that we’ve mastered rowing we get to talk about vertical pulling You see the problem with vertical pulling for most people is actually pulling Vertically and what I mean by this is that most people tend to lean back and turn the polling motion into more of a rowing Motion let’s take the lat pulldown for example during this exercise You need to stay upright during the entire movement and start the exercise with your back completely Disengaged but this is only achieved by fully locking out at the top and letting your scapula rotate up and out similarly to the dead hang portion at the bottom of a pull-up then once in place Engage the weight only with your lats to start pulling down the bar by pulling your shoulder blades down and back without bending your elbows It’s only when you get to this point that you’re ready to start Vertically pulling now as a beginner watching more advanced lifters in the gym You’re not going to be able to see this transition because it happens so fast during each rep so it will be up to you to practice this until it feels natural and Only then are you ready to start pulling more efficiently on all your pulling movements But don’t just practice this on the lat pulldown machine guys. Try hanging from a pull-up bar and practice there as well Be sure to subscribe and tap that notification bell So YouTube knows you guys actually enjoy my content and just in case you forgot smash that like button too because more likes means more people will see my videos and that means more gains for Everyone and as always more good stuff coming soon. Hey guys Did you miss the last video in this series on chest? If so, just click the playlist link over here And if you’re having a hard time figuring out which programs to follow to maximize your results at home or at the gym Check out my program select a tool below. Later guys
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