So you want to get big and strong upper body.
Well the first thing you're going to have to do
is correct your posture.
And I'm going to show you five exercises that I use
for warmups to make sure that my posture
and my strength go through the roof.
In my opinion, one of the biggest things
for upper body and one of the misguided things
on how to train is making sure that the back
muscles get just as much if not quite a bit more
than the anterior training.
The muscles you can't see tend to be the most important.
So how do we build up a strong back?
Well one, we need variability.
So in this movement is going to show you guys
how we get the lats involved
by using specialized equipment.
So as you can see, this is one of the fat bars
that we make.
It has zero knurling on it,
and it's about two and a half inches thick.
Now why would we make it this way,
different than almost everybody else?
One, I don't want to tear up my skin
because I'm going to have to deadlift later.
Two, I want my hands to get stronger,
not to tear into my skin.
And three, I have noticed training
with a fatter handle implement,
which we probably do 75% of the time for back work,
when my hand gets crushed in smaller to a normal bar,
my strength is through the roof.
So, I don't have to do a lot of isolated grip work
and I get my back strong at the same time.
Remember, we're always looking to hit a lot of birds
with one stone.
Sometimes, equipment styles and what stuff is made for
is not always what it seems.
So this is actually a machine for lower back,
which we'll shoot videos on later.
But today we're going to use it for lats.
So what we're going to do,
we're going to reach down and grab this strap.
Lean into the machine, and we're going to row it.
And then we would switch sides.
But the point is is that the last exercise you saw,
we did a pull down.
This one is more of a row.
Back muscles, just like every other muscle
need angle changes and positioning changes
in order to make great results
with very low mileage.
Now this machine is a lat pulldown machine,
fairly similar to what we were using before.
But when you come out from behind
you're going to see this machine widens as we pull down
which is a complete change from something staying
sedentary or staying in one position.
So as you can see when we pull this down,
this thing is widening up.
It's actually getting wider at the bottom.
I love this machine for this reason,
but at the end of the day it's good because it's different.
Now we can do this double armed like this,
but for most of us, one of us has a strong side
and a weak side.
So you can also do this single-armed.
So if you have one side that's stronger
than the other,
make sure you do your warm ups and some of your accessories
isolated on one side so that your body can catch up.
If you want to be super strong upper body,
the left and the right have to be equalized
in strength or you're missing a key component
to getting better and you're only going to be
as strong as your weakest side.
Your next exercise is going to be reverse incline rows.
I like these because if I'm doing legs the next day
or I did legs the day before,
my lower back and my glutes and my hamstrings
are probably pretty tired.
This allows me to really isolate my back muscles
and focus on pinching my shoulder blades.
You can do these a lot of different ways,
but I like to do them starting them off like a straight bar
and then turning them almost like a karate punch.
It allows me to get a little bit more range of motion
little bit better stretch,
therefore a little bit more activation.
These are one of my big go-tos for warmups,
and it's also a very close plane to a bench press
which means I am going to counteract the pressures
that I'm getting ready to apply with max effort exercises.
So the last exercise we're going to show
is a normal dumbbell row.
We've all probably done them before if we've
been in the gym before,
but I have twist to them that I don't see
very many people do.
Grab the dumbbell, put your hand on the other side
of the bench, as so.
Now when you're getting ready to do your rows,
go all the way to the ground and touch it and pause,
and then pull from here.
Set it back down all the way to the ground
and pause for a second, and pull it back.
This is going to force you to have very, very good
technique and a big lat stretch.
And the more you stretch that lat,
the more it's going to grow.
If you just do it normal, you're still going to get
some activation, but you're not going to get near
the stretch of the lat to get it to grow.
So one tip is set it on the ground
and pull it from here, and you're back will grow way faster.
So you've seen the five lat exercises that we use
to get the bench press super strong and get the lats
super stable so that we can do this a long time.
If you like this video, go watch the five
pressing exercises that we use,
and make sure you watch the winning warmup video
that's going to show you how to plug all this in
to making sure that your training reaches optimal potential.
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