Complete Workout for a Wider & Thicker Back
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- Опубликовано: 10 авг 2016
- Looking to get wider lats and more thickness and detail in your back? In this video I combine everything we learned from past videos and bring it all together in a complete back workout.
We first start this workout in the gym with reverse grip pulldowns that we superset with cable pulldowns to really target the lats. Then we move over to rows where we combine a single arm dumbbell row, pulled high, to target the middle traps, and build thickness in your back. We superset this with an underhand grip bar row, pulled low, to target the lats. We also talk about how to incorporate cable rows. Last we finish everything off with two different finisher exercises for wider lats: the dumbbell pullover and a straight arm pushdown. I did however forget to include hyperextensions for strengthening your spinal erectors and building detail in your low back. Please make sure to check out my past ATT video on "Building Thickness in your Back" for more details on that.
All this combined is the ultimate how-to on the best exercises for building both a wider, thicker and bigger back.
0:56 - Reverse Grip Pull downs
2:00 - Cable Pull downs
6:45 - Single Arm Dumbbell Row
8:10 - Underhand Grip Bar Row
13:45 - Dumbbell Pullover (3 sets of 15)
15:30 - Straight Arm Push down (3 sets of 15)
Don't mind me, just setting up bookmarks for when I go to the gym.
Lord Zombie not all heroes wear capes
Thanks mate
Juan
Lord Zombie L E G E N D
King
I first watched this video series about a month ago. After creating my own routine based on your advice and workouts I have noticed an increase and both size and strength. I've managed to drop 20 lbs. and put on lean muscle. Ive also been following some of your nutritional advice from other videos. Thank you for posting your tips and tricks and advice. it has helped me continue my battle to rid myself of diabetes and become a more healthier person overall. I look forward to future videos and more importantly being around for my family and friends because of a healthier life style.
4:58 "the light is weighter" 😂😂😂😂😂😂😂😂😂😂😂😂
😂😂😂 I caught it
I thought i was the only one who noticed
i actaully didnt notice this lol thats hella funny
Lmao when your tired and just mentally zone out lol
^^^^
1. Reverse Grip Pulldown & Cable Pulldown
2. Dumbell Rows & Underhand Grip Bar Row
3. Dumbell Pullover and/or Straightarm Pushdown
4 Sets: 20,10,10,15
too many reps....non a minimum of strength with it, only volume.....
false bro
Yes
M b
Ni
Applied some of these principles you showed us in these four back videos to my workout and felt a better pump today. Feel like my workout has been optimized. Thank you James. Vice President of BPI, filled with projects, has time to maintain an awesome body and still does this in youtube. Superman! 💪
Your instruction is superb. Your camera man should focus more on the muscle group you're demonstrating. In my opinion, he focuses on your face and your dialogue but forgets about the actual movement and muscle group you're flexing. If you fix that, you'll be one of the best instructors on RUclips.
you all probably dont care but does anybody know a trick to get back into an instagram account?
I was stupid forgot the account password. I would appreciate any tips you can offer me!
@Jaziel Aryan instablaster ;)
@Musa Alonso Thanks so much for your reply. I got to the site through google and I'm trying it out now.
Takes quite some time so I will reply here later when my account password hopefully is recovered.
@Musa Alonso It worked and I finally got access to my account again. I am so happy:D
Thank you so much, you saved my ass :D
@Jaziel Aryan Happy to help :)
THE BEST!!! back workout I've ever had !!!
Awesome content! There are A LOT of fitness youtubers now, but you definitely stick out, that's why I have subscribed you.
cancer the crab?
I got you and Jeff Cavalier as must see videos.
I just discovered you today and watched about 4 of your videos. You take the science of working out/bodybuilding and explain it in such a clear-cut way, it makes your videos easy to follow. I just want to say job well done and I look forward to your videos going forward. I will be applying these techniques in my back routine today.
I love how raw your videos are and how interactive you are. Definitely showing off good form which I'm taking notes of and implementing. Thank you, keep it up!
Good workout. Starting doing 20-40 rep supersets like this about a year ago. Some friends think I'm crazy but I've had the best results from it. Love to watch them struggle with it when they are used to doing 3 sets of 10. Not only builds size but also muscular endurance. Lots of people focus on size only but if you don't have great endurance you aren't in good shape. Period.
Hard core , all about the muscle , no ego . I'm having best workouts I've ever had , in 35 yr . Good stuff 👊💥
I really need to take notes on these videos. It's like having my own personal trainer, so amazing!
James! Thank you for posting these! I love all your videos and appreciate you showing how it's done inside the gym not just talking about it!
Why have I only just found James Grage ?? Changed my routine last week using ATT and now I feel like the first day in the gym ...every muscle burnt !! Puts all other instructional videos in the bin .cheers James . Rich UK
Love every single one of these videos, has definitely changed the way that I train! Thanks a ton James, the man to learn from on RUclips!!!
Also, a/o 4:33pm est, not a SINGLE negative comment. Speaks volumes for you James. Thank you.
I've been waiting for a long time to find a workout channel that is SO SPECIFICALLY detailed! Love this channel. Extremely helpful! Keep it up James! We all appreciate it.
“Lights weighter” 💀 I come to this video every now and then just to hear that. Gets me everytime. Great workout bro
Some of the best videos are from this guy, breaks the science down of building muscle
Dude u are the man I use to work out did it for 4 yrs fell off do to life and kids . Back after 6 yrs and these workouts are great. Love the burn. Seeing results pretty quick after just 2 months thanks
The whole concept of pulling and leading with your elbows and NOT your hands got me! This guy really knows his shit
Thanks James ive been doing ur chest workouts and ive made so much more progresse compared to years of doing bench pressing thanks again ur awsome
Decades of experience and amazing tips and tricks given generously for free from this awesome guy...
many thanks James...
for me by far nmr one fitness channel right now..
small tip: the pull-down works for me even better with 2 ropes, if available.
Thank you very much James you really make me understand what's going on when I train my back .. KEEP Going MAN!!!
Just wanted to say thank you. You really took me to another level. I have been working out since I was 17 and I am 42 now. I grew up learning from Arnold and others in the gym. My form has always been amazing, at least I thought it was. Thank you for this video and others. they are all helpful.
Edward
just want to say thanks james. i do everything you say and i grow so fast.
I have been searching for good information for 3 years, You sir take the number one spot. EVERYTHING you say make sense.
Thank you!
Thanks my friend!
thanks James I was stock with one routine that I learn 10yr ago this set of exercises for the back are the best that I try so far and I'm sticking you good form advice.
Finally! Thanks man I'm using this 20,10,10,15 program for a few more weeks.. I'm really liking it! Love the channel man!
Can't wait for the advance leg workout. I've been incorporating the other workouts and so far it's been kicking my ass. Awesome job on this video as always!
Did this work out recently, kept it light (no egos!) used good technique (takes a bit to get used to) and two days later my back ached like hell. Love your technique and advice is solid. Six pack short cuts have been left in the dust with their shirtless antics. Thank you James.
I just want to thank you for the commitment of what you do. I'm envious of where you are but grateful I get to learn from where you have been. I love what you are doing for Kirby truly wish I was in his spot!
I love the concept of doing a recruitment set for most of your exercises, it's really smart and it helps build a good muscle/ mind connection before you do your working sets. I'm planning on following most of your routines for a while. Looking forward to the results!
Great series of good workout thanks for sharing
You are a modern day Vince Gironda; he too discussed at length working muscles from different angles to achieve the most growth in the shortest time possible. I enjoy watching your videos because you are so well versed. Thanks, James.
Such a comprehensive session on whole back...
U talk it out in such a easy way.... thanks so much
Thanks for all the information and especially for keeping it simple... Great job!!!
Great info again James, got 4 weeks of focusing on back work coming up, this will be a big help.
Just wanted to say thanks for all of these great videos. I'm new to your channel and I'm already wishing I'd found it sooner 😀 I love how you actually explain why we should do a certain movement and what it actually does. My training was starting to get stale, but you've inspired me and I've changed up my whole routine now. Thanks again Muscle Geek 👍🏻💪🏼
Awesome video James! Your content has really helped me improve my form and overall technique. Thanks and keep it up man!
I've been watching your videos and doing your routines since 2 or 3 weeks ago bro, and have helped me a lot in my workout, thanks a lot man!!! Keep doing this.
Greetings from Mexico
im so happy that my gym has two “mini” gyms in case it overflows but when it’s not busy it allows me to perform these types of supersets 🙏🏽
Have gained a lot of knowledge from this series. Thank you
Really saw this guy today but he is already my favourite guide to build my body :) !!! Keep up the good work brother !!!
awesome. thank you for your dedication
Just excellent advice and demonstrations. Thoughtfully presented. Couldn't praise this channel more.
I want to thank you for your videos. I was one of those guys that never felt a real back work out until I implemented your techniques.
Just want to thank you for these great routines, just started out and I have learned so much already. I already see/feel great differences. Keep up the good work i'll keep following your tips. peace
This was one of the most informative back videos i've seen. Thanks James!
nice video man. most of what you say makes sense. it helps me and that's what really counts.
Another kickass workout. Thanks for sharing!
thanking you! everything just starting to make sense
james awesome job on videos. i started with your excercises and I been getting sore in places I didnt know I had. lol congrats on your recovery and accomplishments
Dear James, how are you man? Duddy, I started workout my back with your techniques and finally I felt my back!!! Now I completely understand what means feel the muscle and connectly mentaly with it! Thank you fellow!
Thanks you so much for the awesome tips and full workout video. I been watching your other advance training techniques and it has helped me immensely. I been training back the wrong way for years and was wondering why I’m not seeing gains on my lats. I’m starting light now and focusing on good form. Thank you so much and wish you will come back at some point to make more ATT videos!
Great channel. I've incorporated your workouts and methods and I can definitely feel the difference. Keep it up. Looking forward to the legs workout!
These workouts are amazing! The image of pulling from the elbows worked perfectly. I don't think I've ever been so aware of my back muscles. After a week of these workouts, I am incredibly sore - in a good way. Thanks so much for this! Looking forward to legs!
Thank you James
awesome video series man, appreciate it
@jamesgrage Thank you for taking the time to do this awesome videos. very informative!
You are amazing! Thank you so much for all these tips!!!
great your tube channel !! thanks for the content !
Brand new subscriber! I tried this workout this morning... good looooooord! It made me realize how I have been doing wrong form! I am super sore. Looking forward to the rest of the workouts.
Thank you
Your videos are great, really helpful. Thanks a lot!
Thanks again James. Great advice on the pushdowns and ditching the ego. Anticipating your leg video
Another great vid. Thanks, James!
i need to focus more in thickness than width, great advice .. thank you James Bond
Damn. is this dude good. Thorough instruction. Best on YT i think. Handful of others in that top tier. I think he's better than Olympia winners i see on here.
Awesome content! Loved the great detail. Thank you.
Great videos and contents james thanks
great workout I'll have to try the cable pull down next back day. love the channel and bpi products keep it coming boss
was able to get a deep kind of soreness that i have not been able to get in a long time! great routine!!!
Love it!!! Gonna try this on my back day next week!!!
again another great detailed workout.
great vid again you show me another way to do what i already do just in a different way thanks James
Glad you liked it!
Way to work brother, good tips. Keep it pumping
hey this is the first video that i have watched . i really learned alot . i have lost lots of weight this summer and im looking foward to train. thank you for taking your time to show us tips and tricks plus its well explained thanks again
Awesome vid! I'm going to try this tomorrow!
Always good content.Thank you !
This some real good stuff man, keep it coming
Thank you so much!! I think ive finally figured out why I have issues building my mid back!!
perfect explanation of exercise..great
Nice will be giving it a try in the morning
great video, what effort. respect
been watching your shoulder video and arm video...got 2 great sessions, thank you
great work!!!
Love your content. Keep it up.
I always learn something from your videos. Thanks!
I had a doubt in James's training routine. But anyway I gave it a shot...Fantastic results so far... Thank you James...
you are the best every coach I have found until now ... thanks alot alot sir for sharing this exercise with us .... please make for use list of supplyment to refer under student life budge .. I am waitting for your new videos .
You really do deserve more subs/views, love your video's thanks for the good content.
just done that work out and I tell you my back is on fire good workout 👉👌👍💪
Great advice Thanks
Love your videos!
Thank you soo much great workout! all how you said/show i managed! Amazing💪
Would like to admire James as a very smart muscleman, that is an honest compliment!
I started using your workouts , I'm sore. Before I was sore from time to time. Thanks great videos
thanks man for the workout video, can't wait to try them in my next workout for back...thanks man again.
You're welcome brother!