@@impo9645If I remember correctly, in an older video he mentioned that he was pursuing to be a pro bodybuilder so he was not natty then. However, plans changed and he hasn't taken anything for, I think, 5+ years since he's not trying to be a pro bodybuilder anymore
I can attest focusing on pulling/back muscles does good for your mental mood and overrall wellbeing. You walk with a better posture, taller, and more assertive.
For some more fun, I'd add one of my favourites: Farmer's Carry. Traps, mid back, lower back, grip/forearms, legs and calves. And core. And Cardio. All in one simple exercise Pick some heavy shit up and walk with it ❤😊
great video man. Not an inmense amount of exercises and some optionals. I was just preparing to go to the gym and hit back, and this was of great help since I was wanting to change the exercise for upper back. Thank u
Coach, you are one of my favorites. You gave me advice on a live stream, a few years ago, about training for a 40ish (semi-athletic) power lifter with some aches, and I appreciated it.
I've been doing wide Grip flexion rows and close grip pull down. HUGE emphasis on getting a deep stretch. I can reliably get my back sore week to week now. As before I'd never get a sore back.
Look closely, in one of the clips he does use a standing calf press for shrugs I think the only problem is that some machines have too steep an incline to stand steadily while doing it
I believe this guy because he’s got the receipts to prove it. If these are what you have been doing for years and I can get what you have. I’m doing it
@@zakariyawyatt1416 if i do the assisted pull up machine, i am goin to get to the point where i can do normal bodyweigh pull ups withoit any assistance?
@@seta_samuli2759 Yeah its unnecessary, instead of pull ups if OP isn’t already doing a hip hinge movement or something to target the spinal erectors, then a sort of deadlift could help them.
i like that he said basically “anything that extends your up or involves your hip” saying hey this is for your lower back which people forget to do…including me
That was 3 additional options with the last exercise having 2 other variations. If you have the 4th additional optional exercise, let us know. I like and appreciate your advice/content. Keep up the great work.
Personal think the Shrugs are one of the 3 essential... w whatevr variation the vertical and horizontal pulls... traps particularly the lower and mid traps add hella depth to the back
I like to go - stiff leg deadlift (or barbell squat) - pull up - bent over barbell row - one set of barbell shrug - end session with one isolation exercise each for my rear delts and elbow flexors (hammer curls/normal curls) Long session but covers both vertical and horizontal pulling, and the combination of deadlift/squat + bent over row with a deep stretch at the bottom so the plates almost touch the ground fries the erectors like crazy as if I’m forming additional buttcracks on my back. Also everything is completed within the power rack except for the isolation exercises.
Notice how you are just facing your arms in the three directions it can go: up, front, and down. A vertical pull up (like a pullup), horizontal pull (like rows), and vertical pull down (like deadlift). So you can do the same with push: Vertical push up (like shoulder press) horizontal push (like benchpress) and vertical push down (like tricep extension).
I made a workout plan for myself based on this shorts: 1. Pull-Ups (Assisted if needed) • 3 sets of 8-10 reps • Focus: Width and upper back strength 2. Lat Pulldowns (Shoulder-Width or Short Grip) • 4 sets of 10-12 reps • Focus: Upper lats 3. Seated Cable Rows (Close Grip) • 4 sets of 10-12 reps • Focus: Middle back thickness 4. One-Arm Dumbbell Rows • 3 sets of 12 reps each side • Focus: Mid and lower lats 5. Deadlifts (if you can perform them) • 3 sets of 8 reps • Focus: Lower back and overall strength Rest: 60-90 seconds between sets for hypertrophy.
This is ALOT of volume for one day, here’s something better assuming someone does an upper lower split Day 1: This would be worked in alongside your chest focused day 1.) Wide grip pull-ups (assisted or weighted) 2x6-10, 3 mins rest Slightly more than shoulder length width should be fine. Go slow on the way down to bias the stretch on the lats. Also up to preference but I like to do a thumbless grip on the bar to feel it a bit more on the lats. Standard grip works tho. 2.) Dumbbell Row 2x8-12, 3 mins rest Swap these out for Unilateral Cable Rows assuming you max out the dumbbell rack or you can’t access free weight. It’s high reps just so that there’s no incoming fatigue when you do your back day Day 2: Back Focused Day 1.) Chest Supported T-Bar Row: 3x6-10, 3 mins rest Like the video, use a wider grip to bias your upper back. Wide grip cable rows or the row machine are great substitutions too. 2.) Close Grip Lat Pulldowns 3x6-10, 3 minutes rest Since you did pull-ups with a wider grip, a close grip will help bias your lower lats. Keeps yourself well rounded. You can also swap this with Pull-ups to do it on Day 1 for 2 sets if you wanna bias upper lats/pull up strength. Up to preference. 3.) Any accessory you want (uni lateral pulldowns, pullovers, shrugs, etc) 2x8-12, 2:30 rest Kept this open to work on your weak link, whether it’s not enough traps, lats, back thickness, or pull up strength (me). Day 3: Hamstring focused Leg Day Romanian/Stiff-Legged Deadlift 3x6-10, 3:30 mins rest ------ or -------- Back Extension/Good Morning 3x6-10, 3:30 rest So you can do one or the other on this one or both for two instead of three but it’s your call on that. Personally, I’d choose one do that for a few months then swap to the other, and viceversa. Pretty basic, possibly flawed but it gets the job done. Hopefully this works for someone else!
I’m not doing deadlift on a back day, but I understand why it makes sense to for a lot of people, my hamstrings would just love to be way too involved.
I heard that flaring your elbows out during horizontal movements targets your upper back (rhomboids and traps) more, and keeping your elbows closer to your body during those movements will target your lats more.
A cross body pull seems like basics to me, if you live outside the urban area you will need this move a lot to break or lean down branches, move trees out of your way etc.
The last exercise is a hamstring/glute exercise. There is no contraction in the back muscles. Only static hold which is the far inferior when it comes to building muscle. Train back 2 times a week (20 sets total) Day 1: (monday) Wide grip lat pulldowns, 5 x 10 Wide grip rows, 5 x 10 Day 2: (thursday) Close grip lat pulldowns, 5 x 10 Close grip rows, 5 x 10 Mix it up with chin ups and pull ups. Studies says that 20 sets gives 50% more muscle gain than 10 sets. So 10 sets 100% gain 20 sets, 150% gain I know that you can go over 100%, but it is just to scale it and make it simple.
You don't NEED contraction to work a muscle. You're trying to keep your back as straight as possible, which ingages the back and abs. If you absolutely needed movement to work a muscle then plank would have no purpose, aswell as adding pauses.
One thing I’ve started doing that works for me is for doing lat pull down Is start with a wide grip then go to a neutral grip then finally a close grip
There aren't just 3 exercises for optimal results. The more variations you do, the better. That's how you develop your entire body. Keep doing the same 3 exercises you will get stagnant development and get bored.
Brother I'm a gym addict and i have bad genetics. But breaking my genetics i build some muscles. But I'm doing cardio and more but couldn't reduce my fat and love handles. Please do a video about it.❤
Man i when i started trsining at 13 im 1998 lol we had noo good information like this. Its very interesting seeing the progression through the passage of time
A pull down and a row. That's all you *need* and enough for the average gym-goer. If you want to spend more time at the gym for a few extra % of gains then sure go ahead and do the optimized routine.
![Gunna - HIM ALL ALONG [Official Video]](http://i.ytimg.com/vi/w7Wf0h1Q8a4/mqdefault.jpg)
Now do the same for all muscle groups please. 🙏
Sure!
@@coacheugeneteo hell yeah
@@coacheugeneteo
I agree with this list
Trust me I'm an expert 😎
@@coacheugeneteo thank you.
Hell yeah 💯💯💯💯💯💯 thank you I just subscribed
Idk how smaller Eugene's back is compared to back in the day, but it's looking quite majestic if you ask me
Yeah, I want mid back. It gives a broad physique.
Why thank you 🫡
Was he not natty back in the day or something?
@@impo9645If I remember correctly, in an older video he mentioned that he was pursuing to be a pro bodybuilder so he was not natty then. However, plans changed and he hasn't taken anything for, I think, 5+ years since he's not trying to be a pro bodybuilder anymore
Yuh
yay i love videos that reinforce my preconceived biases
you can refer to my mind as the post office because its always closed
As a pullup connoisseur, i agree hahaha
Which one
Literally the entire internet of today summed up in one comment lol
You're absolutely right. This comment is brilliant 😅@@xCr0nus
Something about that snatch grip deadlift just really feels good on my back.
Thank you so much Liu Kang, this 3 exercies gave me fatality yesterday!
I can attest focusing on pulling/back muscles does good for your mental mood and overrall wellbeing. You walk with a better posture, taller, and more assertive.
Really good info and explanation!!!💪🏼
For some more fun, I'd add one of my favourites: Farmer's Carry. Traps, mid back, lower back, grip/forearms, legs and calves. And core. And Cardio. All in one simple exercise Pick some heavy shit up and walk with it ❤😊
This is great advice. Simple and correct, great video!
I love this vid. It's pretty much what I do for my back rn
great video man. Not an inmense amount of exercises and some optionals. I was just preparing to go to the gym and hit back, and this was of great help since I was wanting to change the exercise for upper back. Thank u
Buffed Matt Stonie
Pull ups deadlift and barbell rows that’s all you need you just need to imagine the back as one big muscle
That’s literally the golden trio for back
True, you don't need all that other nonsense. It's a waste of time
@ we twins now fr, I thought the same thing
"just do xyz, that's all you need" crowd is so annoying. Why the fuck are you even here then?
@@Mathandanoski lol not a waste of time per say but other exercises can enhance smaller parts to make them pop
Super! Very good info! Thanks.
Coach, you are one of my favorites. You gave me advice on a live stream, a few years ago, about training for a 40ish (semi-athletic) power lifter with some aches, and I appreciated it.
Also, I totally get how this ties into the chat with Mike Isratel. (wink wink, nod nod)
I love all of them 🙌🏽🙌🏽
Damn son. What a monster back 💪🏻
I've been doing wide Grip flexion rows and close grip pull down. HUGE emphasis on getting a deep stretch. I can reliably get my back sore week to week now. As before I'd never get a sore back.
Very nice guide with perfect clips
You’re a king yk
bro ur back is magnificent
Thank you 🎉
Holy shit the calf raise machine for shrugs is such a good idea I didn’t even think of that
solid info, keep it up my dude
Great vid with great timing!
The shrugs on the calves machine is genius
Calves machine? Isn't it just an elevated bench?
Look closely, in one of the clips he does use a standing calf press for shrugs
I think the only problem is that some machines have too steep an incline to stand steadily while doing it
No its dumb lol just do regular shrugs lol
@@Xvxv12 How is it dumb? It's highly stable and you don't have to worry about your grip at all.
Was looking for this comment, had to do a double take.
Infraspinatus and teres majors looking insane
Thanks bro❤
Gives reassurance in my own programming. Vertical pull, horizontal pull, and hip hinge included on top of some isolation exercises.
bro your legs are shredded
I believe this guy because he’s got the receipts to prove it. If these are what you have been doing for years and I can get what you have. I’m doing it
Do a video on lower traps
looking huge in the first shot💪🏻👌🏻
Why limit yourself guys, the world is yours.
Very Nice 💙🔥
I’ve never seen anyone do shrugs on a calf raise machine! I’ll have to try that, thanks!
Pull ups, push ups, dips and a full contact combat sport is all you need really
Pull-ups and dips absolutely 💯
You gotta add weight to get bigger can't stress your body alone on that
Wow so badass
This is a muscle building channel and guy here is yapping about "full contact combat sport" like some boomer meathead
@@prointernetuser stay mad 🤣🤣
Lat pulldown, chest supported row, and dumbell pullovers are my 3 back day exercises.
Try adding in pullups if you can, they make a huge difference
@@zakariyawyatt1416 if i do the assisted pull up machine, i am goin to get to the point where i can do normal bodyweigh pull ups withoit any assistance?
@@zakariyawyatt1416in addition to pulldowns? Isn't that a bit overkill?
Pull ups > pull downs @@seta_samuli2759
@@seta_samuli2759 Yeah its unnecessary, instead of pull ups if OP isn’t already doing a hip hinge movement or something to target the spinal erectors, then a sort of deadlift could help them.
Bend over rows >>>
i like that he said basically “anything that extends your up or involves your hip” saying hey this is for your lower back which people forget to do…including me
That was 3 additional options with the last exercise having 2 other variations. If you have the 4th additional optional exercise, let us know. I like and appreciate your advice/content. Keep up the great work.
Always get that stretch
physique looking fucking sick brother
Damn,
Bro is strong
Personal think the Shrugs are one of the 3 essential... w whatevr variation the vertical and horizontal pulls... traps particularly the lower and mid traps add hella depth to the back
beautiful guide
I like to go
- stiff leg deadlift (or barbell squat)
- pull up
- bent over barbell row
- one set of barbell shrug
- end session with one isolation exercise each for my rear delts and elbow flexors (hammer curls/normal curls)
Long session but covers both vertical and horizontal pulling, and the combination of deadlift/squat + bent over row with a deep stretch at the bottom so the plates almost touch the ground fries the erectors like crazy as if I’m forming additional buttcracks on my back. Also everything is completed within the power rack except for the isolation exercises.
Nice, i too love when my spinals feels like they're about to catch on fire, it's an extremely intense burn😅
Notice how you are just facing your arms in the three directions it can go: up, front, and down.
A vertical pull up (like a pullup), horizontal pull (like rows), and vertical pull down (like deadlift).
So you can do the same with push: Vertical push up (like shoulder press) horizontal push (like benchpress) and vertical push down (like tricep extension).
Needed this vid wow the timing
Hallelujah! 🙌🏻
Cool back cool vid my dude
That is the most symmetric back I have possibly ever seen
Thank you 🙏🏼
when toji fushiguro gives gym advice you listen
Ext. rotators! I love facepull
I’m 6’3 and it’s hard for me to pack on muscle and look full
This guy had dope Rambo physique 💪🏼
I made a workout plan for myself based on this shorts:
1. Pull-Ups (Assisted if needed)
• 3 sets of 8-10 reps
• Focus: Width and upper back strength
2. Lat Pulldowns (Shoulder-Width or Short Grip)
• 4 sets of 10-12 reps
• Focus: Upper lats
3. Seated Cable Rows (Close Grip)
• 4 sets of 10-12 reps
• Focus: Middle back thickness
4. One-Arm Dumbbell Rows
• 3 sets of 12 reps each side
• Focus: Mid and lower lats
5. Deadlifts (if you can perform them)
• 3 sets of 8 reps
• Focus: Lower back and overall strength
Rest: 60-90 seconds between sets for hypertrophy.
all in one day?
A lot of junk volume, use less ChatGPT
Do deadlifts first and remove cable rows and lat pull-downs
@@wolfgeowild8709ong
This is ALOT of volume for one day, here’s something better assuming someone does an upper lower split
Day 1: This would be worked in alongside your chest focused day
1.) Wide grip pull-ups (assisted or weighted)
2x6-10, 3 mins rest
Slightly more than shoulder length width should be fine. Go slow on the way down to bias the stretch on the lats. Also up to preference but I like to do a thumbless grip on the bar to feel it a bit more on the lats. Standard grip works tho.
2.) Dumbbell Row
2x8-12, 3 mins rest
Swap these out for Unilateral Cable Rows assuming you max out the dumbbell rack or you can’t access free weight. It’s high reps just so that there’s no incoming fatigue when you do your back day
Day 2: Back Focused Day
1.) Chest Supported T-Bar Row:
3x6-10, 3 mins rest
Like the video, use a wider grip to bias your upper back. Wide grip cable rows or the row machine are great substitutions too.
2.) Close Grip Lat Pulldowns
3x6-10, 3 minutes rest
Since you did pull-ups with a wider grip, a close grip will help bias your lower lats. Keeps yourself well rounded. You can also swap this with Pull-ups to do it on Day 1 for 2 sets if you wanna bias upper lats/pull up strength. Up to preference.
3.) Any accessory you want (uni lateral pulldowns, pullovers, shrugs, etc)
2x8-12, 2:30 rest
Kept this open to work on your weak link, whether it’s not enough traps, lats, back thickness, or pull up strength (me).
Day 3: Hamstring focused Leg Day
Romanian/Stiff-Legged Deadlift
3x6-10, 3:30 mins rest
------ or --------
Back Extension/Good Morning
3x6-10, 3:30 rest
So you can do one or the other on this one or both for two instead of three but it’s your call on that. Personally, I’d choose one do that for a few months then swap to the other, and viceversa.
Pretty basic, possibly flawed but it gets the job done. Hopefully this works for someone else!
Eugene is the goat 🐐
Very useful
This is exactly what I do, pull ups, unilateral dumbbell rows and Jefferson curls.
I’m not doing deadlift on a back day, but I understand why it makes sense to for a lot of people, my hamstrings would just love to be way too involved.
I find pull-ups and straight-arm pulldowns get the job done very well. For me, horizontal pulls are much more fatiguing.
horizontal pulls are important for the upper lats, rhomboids, and traps.
Easy is perfect
mixed grip with pull-ups is crazy
not mixed grip like pronated and supinated. just mixing it up wide to short
Solid 💪🏾🔥💯
That back is majestic bro mashaallah
I heard that flaring your elbows out during horizontal movements targets your upper back (rhomboids and traps) more, and keeping your elbows closer to your body during those movements will target your lats more.
Increadible
Best lat exercise is easily the crossbody lat pull around
Easy. Thanks
Jeff Cavelier: FACE PULLS!!!
He got that "Christian Bale Batman Build 😮"🗿
bro ur goated, kinda late to the party but ikl you will go far!
That db row on a bench look nice, want to try it
Lately I've been doing pullups, BB rows, inverted rows and pullovers over the course of the week.
Back be growing steadily
Where do you get those great looking trousers ?
bros got the tiki taka play style plus on his back
bro has a 90° forearm muscle
A cross body pull seems like basics to me, if you live outside the urban area you will need this move a lot to break or lean down branches, move trees out of your way etc.
Never thought about doing shoulder shrugs on a standing calf machine, def doing next time
The last exercise is a hamstring/glute exercise. There is no contraction in the back muscles. Only static hold which is the far inferior when it comes to building muscle.
Train back 2 times a week (20 sets total)
Day 1: (monday)
Wide grip lat pulldowns, 5 x 10
Wide grip rows, 5 x 10
Day 2: (thursday)
Close grip lat pulldowns, 5 x 10
Close grip rows, 5 x 10
Mix it up with chin ups and pull ups.
Studies says that 20 sets gives 50% more muscle gain than 10 sets.
So
10 sets 100% gain
20 sets, 150% gain
I know that you can go over 100%, but it is just to scale it and make it simple.
You don't NEED contraction to work a muscle. You're trying to keep your back as straight as possible, which ingages the back and abs. If you absolutely needed movement to work a muscle then plank would have no purpose, aswell as adding pauses.
Coach Eugene is looking flippin massive
One thing I’ve started doing that works for me is for doing lat pull down Is start with a wide grip then go to a neutral grip then finally a close grip
Those are some crazyyyy forearms bro 😭🦾🦾
bro has the diamond, says it all.
Now this is a proper powerful looking body.
I was like ooh only 3 i ever need… for the back, aaaw. The optionals always make the cup flow over.
shoulders next
Flexion row is a two-in-one, taking it down to only two needed exercises. Versa grips recommended though
Bro nice
Imagine this guy being friends with Jeff Nippard
:30 beast mode on.
Nice man!!
There aren't just 3 exercises for optimal results. The more variations you do, the better. That's how you develop your entire body. Keep doing the same 3 exercises you will get stagnant development and get bored.
Doing 3 exercises for back instead of 10 makes more sense because you can put all your effort into those 3 movements.
Great tip, Coach! You forgot to mention that working out in cargo pants is the secret ingredient to building a back like yours.
Very true my friend
Brother I'm a gym addict and i have bad genetics. But breaking my genetics i build some muscles. But I'm doing cardio and more but couldn't reduce my fat and love handles. Please do a video about it.❤
Man i when i started trsining at 13 im 1998 lol we had noo good information like this. Its very interesting seeing the progression through the passage of time
A pull down and a row. That's all you *need* and enough for the average gym-goer. If you want to spend more time at the gym for a few extra % of gains then sure go ahead and do the optimized routine.
i never could do pullups, but do ok with lat pulldowns.
Dude just like Batman