High-Volume Back & Biceps Workout | Hunter Labrada
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- Опубликовано: 25 окт 2016
- Pile on the pulls until your lats and upper back are cooked but your arms are primed for action. That's the recipe for an upper body that will put any T-shirt to the test!
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You'll find bodybuilders and coaches advocating just about every kind of body-part split you can imagine. But for my money, there are some classic muscle pairings that really can't be improved on. Back and biceps is one of them. By starting with back, you ensure you've got plenty of energy to hit one of the biggest and most important muscle groups. But all that pulling also warms up and pre-exhausts your biceps, so you're ready to finish them off with just a few movements in the second half of the workout.
This workout is definitely geared toward hypertrophy, or muscle growth. With that in mind, everything today is going to be slightly higher-rep, somewhere between 10-15, and you'll keep rest periods low, ideally 45-60 seconds.
I recommend doing this workout at least once a week, but no more than once every four days. It's definitely a taxing workout. But listen to your body. If you feel fresh and you're not sore, then you're probably recovered. You never want to train a sore muscle, though, because a sore muscle is an unrecovered muscle.
| Straight-Arm Cable Pull-Down or Push-Down |
These are just about my favorite back movements, and I've started just about every back workout with them for the last three years. It serves as both a warmup and a pre-exhaustion for the rest of the back workout. When doing these, you want your arms to not be perfectly straight, but have a slight bend through the entire movement. Maintaining that angle, bring your elbows as far back as you can while keeping your chest out. This will maximally activate and isolate your lats as much as possible.
I like to use the narrow V-handle for these, because it's the optimal hand position to stretch the lats at the top of the rep.
| Underhand Barbell Row |
I prefer to do these underhand rather than overhand, because I find I'm able to track my elbows along my body more naturally. When done overhand, there's a tendency to "chicken wing," or point your elbows out as you pull the weight up. All of the pull should come from your lats, and you can do that by concentrating on pulling your elbows back. Pretend you have strings tied to your elbows and someone is pulling those strings to get the weight up.
| Wide-Grip Lat Pull-Down |
I don't believe in going super-wide on these; slightly wider than shoulder-width is enough. Any wider, and I think it puts more stress on the biceps than the back. Slightly wider than the shoulders positions you to have the optimal tracking and range of motion.
Body position is also crucial on these. I keep a big chest and my shoulders back, and I try to keep my upper body pretty near to 90 degrees the whole time. I may lean back just a little bit, but it's only enough so the handle doesn't take my nose off. When you lean far back, you're targeting the traps and rear delts as much or more than the lats.
| Low Cable Row |
The goal with these is to get a good squeeze and engorge the upper back muscles with blood. You want to really tax your back and finish it off before moving to biceps. The cues I favor here are pretty much universal to everything you've done so far: back flat, chest out. And whenever you pull, do it from your elbows.
When letting the weight move forward, I let my shoulders roll all the way forward, then I contract them back before pulling with my elbows. That way, you get the best of both worlds-a full stretch and a full contraction-without using your biceps or comprising your form at all.
| Rack Pull |
I'm a big proponent of rack pulls, where you start with the bar right below knee level, rather than standard deadlifts. Why? I train legs twice a week, so my legs are always really sore. By using the rack pull, I'm able to get the beneficial portion of the deadlift without doing the part that really taxes the hamstrings, glutes, and quads. These are a great finisher on back day, and they can have a big impact on your overall back development.
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Хобби
1.Straight arm pull down - 3×12(V handle)
2.Bent over underhand barbell row - 3×10
3.Wide grip lat pulldown - 3×10
4.Low cable row - 3×10
5.Rack pull - 3×10
1.Seated dumbell curl 4×10(per arm)
2.Standing alternating hammer curls h 4×10 (per arm)
3.Straight bar cable curl - 3×10
4.Rope hammer curl - 3×10
Adithya Karuppali appreciate it
You are a real one
You clutch bro I’m over here rewinding n shit lol thanks
Thanks buddy
I love you.
I appreciate Hunter's mellow personality, yet intense workout. I really don't like aggressive, macho guys and matching music. Thanks Hunter!
Like father...like son. "Back in the day"...I lived in Houston, and got to know Lee. I knew him as a man of integrity, and great character. It was a privilege to have spent time with him.
agreed, he's very chill and it's a nice change of a pace
Thats what seperates you from men, thats all
@@jasonmorasch33your soft
@Dave Rodway I strongly agree with you. Some people are just too egocentric.
1:00 straight-arm pull-down 3x12
1:47 underhand barbell row 3x10
2:37 wide grip lat-pulldown 3x10
3:34 low cable row 3x12
4:34 rack pull 3x12
5:27 seated alternating DB curl 4x10
6:16 standing alternating hammer curl 4x10
6:50 straight-arm cable curl 3x10
7:49 rope hammer curl 3x10
This guy knows his stuff. Finally, a workout that makes sense from beginning to end.
Tried this workout yesterday for my back & bicep routine, and can honestly say i felt great after the workout and feels some real doms today. Using moderate to high weight, focusing on the contraction of the back. Thanks for sharing guys.
how can someone be so swole yet so calm and informative
Thanks mate finally someone who explains things properly 👍
Hunter gets straight to the point and gives detail…Much reapect✊🏾
Gonna give this a try out ! Will keep you posted - tomorrow!
What a calm and humble dude.
No fluff, straight to the point and useful!
I hardly comment on RUclips videos but as i found your channel, I really like you not only about your workouts but also your personality and calmness. Definitely a sub and always a like from me. Keep up the gr8 work💪🏻💪🏻
Good video man.. no pointless useless info or trying to promote ur videos.. straight to the point!! 👍👍👍
instructs like a true instructor.
Daaang Hunter lookin' jacked! Fantastic growth, man. Respect.
Thanks for the workout... have back today also 💪🏿
Love it my boy. Calm, simple and effective. Good video. Definitely will save to library.
Yesterday i did straight arm pull down, it actually worked so well.
love this guys videos. basic workouts that a regular guy like me can do..
I like the idea about rack lifts..... I'm going to try that tomorrow!!
Amazing workout, will try it tomorrow! Thanks
Great video. Tomorrow I’m gonna hit this workout 💪🏻
2:13 thanks for saying that. I’m a personal trainer and can never explain to people what I mean by pull through the elbows. Damn near perfect form on everything. Good vid
Your a Beast Hunter. Great video. Thanks for a killer work out.
Cool Guy,Really explains every Workout well, Thank You Hunter 👍🏾
This is perfect from start to finish with the explanation wow
Wings
1. Straight Arm Pull Down
2. Underhand Barbell Row
3. Wide grip lat pulldown
4. Low cable row
5. Rack pull
Biceps
1. Seated Alternating Dumbbell Curl
2. Standing Alternating Hammer Curl
3. Straight Bar Cable Curl
4. Rope Hammer Curl
This dude only spoke facts and i respect him for the advices he gave out on to not train sore muscles.
The best B&B workout! Thanks, Hunter!
Very informative and inspiring Hunter..... The tips for maintaining posture was also helpful
I’m a 35 year old 67kg chick and I’m pumped to do this workout. Reeeeeally motivated.
THOSE
NEAT
REPS.
EVERY SINGLE ONE OF 'EM!!!
#respect dude
Neat perfect reps are integral but sometimes to put on mass you do need abit of body English... Doesnt mean those people throwing up their dumbbells in a bicep curl... That's just odd
This is literally so helpful!! Keep it up
That helps a lot
Thank you for making this video.
Best workout i am gonna try it today. thank u Hunter. Respect
Great video! The tips and form explanation are very detailed and summarized well. Great body also
Beautifully explained. You rock bro.🏋️👍
Just did this work out. Brutal but very good!
I will try on Tuesday 😊
I like this dude! Great calm and logic advise.
Have done this for a while and have seen great results
Love his tutorials!
And, he has also grown bigger than his previous videos :o
nice! looking forward to seeing more videos from... will try this this weekend. thanks
this is the best way to get the results!!!
Great workout 🏋️♀️ just finished took about 1hr 15mib
Also added jumping Jacks and core in between sets
this is a huge workout i felt the pain right after the end of the workout
This dude does everything so damn smooth
Dylan Vogt that's because he's pushing relatively light weight, to demonstrate the techniques properly. His actual workouts probably wouldn't look that smooth, especially when he's pushing heavier weights
thank you, this is super helpful!
Straight to business thats what I like , respect 💓💓💓
This guy is buff. Great video.
Amazing routine, gonna try it tomorrow!
Good lift and sick muscles, I’m definitely bouta go hit this split.
Great workout man, just did it today.
Thanks for the advice.
Cool routine. Thanks bro
Great workout thank you !!! ❤
Great workout hunter!
nice one Hunter long time!
always good info.
Enjoyed this training
great video 👌👍 thanks
Great job!
Me and buddy just finished this a solid hour of a good workout highly recommend
thanks for sharing
Thank you
Good stuff Hunter,starting to grow like a beast !! ;) Nice kid..
Awesome back workout!
High volume is the best!
He sounds so peaceful 🤗
I really loved it..super workout..😄😄
Loves this video
Son of a legend ✊🏼
hi nice video I have just started to train and my elbow starts to hurt any advice How to prevent from hurting tnx
Dope video and dope athlete. Informative without being Mr tough guy, gonna give this a try
Gonna try this today,
Nice man great
superb workout like a beast
Excellent video 👌👌
can we workout only biceps a day and chest with back 2nd day. ? and tell if i workout bicep a week is it good .,,
Very good video
I like this workout
I just did this so great
Should I combine your mile high lat workout with this
loved it, bro.
I like how simple you explain the works out if you can helm me I like some more work outs for my arms especially for my shoulders
He's a beast
NO SINGLE GRUNT ?!! God dayum #Respect
Used this today ... it works
He will make himself a Name in the Bodybuilding world within the next 8 years
Great job bro
Thank you, I learned a lot from you today. Thanks for sharing!
Champion workout bro, got a mean pump!
Very effective workout.
Damn is this recent? He looks a lot better than other videos I've seen
Great video! For biceps are you doig 8 series of 5 reps? Can you explain a little bit this please? Thanks Hunter.
Very informative
dope video
THE BEST ARM PUMP IV HAD! 🔥
So good 👍👍👌
I wish I could like this video everyday I watch it.
Stupid question, but do I still need to so shrugs if I'm doing rack pulls? My upper traps lag comparred to mid traps.