The Perfect Workout for Back Thickness & Bigger Biceps (Using Science)
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- Опубликовано: 21 дек 2023
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If you want to build a thicker, wider back, increase your max strength on pull ups, get wider delts and bigger biceps, this is the workout for you! 
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![Eminem - The Death of Slim Shady [Album Trailer]](http://i.ytimg.com/vi/X0HIrS6kUYI/mqdefault.jpg)
550k $ gym & our boy has no weighted belt 😭💞
Eugene teo Pull day with Shoulders
1. Pull ups 0:24 Cluster Sets
2. Close Neutral Grips Lat Pulldown 4:44
3. Plate loaded Machine Row 8:12
4. Smith Machine Chest Supported Shugs 11:21
5.Chest Supported DB Y Raise Supersets with Single Cable Biceps curls, 14:15& 15:27
6. DB Hammer Curl 18:13
Enjoy mates 🇦🇺 & Merry Xmas & Happy new year
How many reps and sets for each exercise?
@saiadith7740 probably 3 sets for each exercise
Those are some of the cleanest pull ups I've seen, especially with the added weight, very impressive!
Thank you! 🙏
@@coacheugeneteo I used the cluster sets today and got 34 pullups and 58 pushups doing sets of two to failure! I will continue utilizing this type of workout periodically, I watch a ton of your videos but this was the first time I tried something and it worked awesomely! 💪👍
Good stuff. Love the shirt.
Keep the workouts coming my man.
Great video man, love the way you structure your workouts, would love to see more like this for legs, and a push day
Congrats on being a dad! Heard the little one.
Nice video bro, just what I needed thank you. And loving the t shirt BTW! 😅
amazing content ! keep it up !
Bring back Hugene!
Is he smaller?
He is and seemingly happier for it. From some of his other videos, I get the sense he’s transitioned away from bodybuilding to a more health centered approach.
He’s still providing content for those with that goal. Thankfully don’t have to look like a bodybuilder to impart knowledge.
@@agentperry8347he’s been downsizing every since he stopped competitive bodybuilding I reckon.
He's off the roids. He's going to lose mass...
@@agentperry8347Very.
Always appreciate you share variety of method & techniques with top notch explanation 🙏 I just purchased Ganbaru lifting strap! Can’t wait to use them 😍
Woohoo!
This was masterclass education, nice!
*Please Leg Day focussed footage next time!*
That was great!
the occasional baby sounds are too cute
Nice shirt 🤘
awesome video!
i call them "staggered" super sets and I have been using them with great success. Less time in the gym and lifts have been going up. 45 seconds between lifts.
Eugene vibing when doing the shrugs
Great tee!!
😎👍🏾 Awsome! Thank you for posting this🎉! I will skip the shruggs as I have balls growing on my traps... The irony of that 🤦🏾♀️🫠
The algorithm sure knows what I'm doing tomorrow (It's back day) 😁, anyways great breakdown on each exercise, gonna add that kelso shrugs to my program 💪💪💪💪
Enjoy!
The bible of pull days! 🔥🔥🔥
I need that T-Shirt
Thanks for the video, I keep coming back to your content as they have so much value especially as my training IQ increases (lots of ahaha moments) 😂
Loving baby Meadow comments in background ❤ 😊
Yeah, I was like, is that a tiny baby breathing! Lol
can you share the push workout and maybe the lower body workout also?
Sure
Have you ever tried lateral raises with a cable machine? Gotta be my favorite.
This is something similar to what I am doing. I am doing 5x1 of 95% of my max and then 5x5 of 80% of my max. I have gain strength on this in the past 4 weeks.
Same here, works great for military press: For bench press - too hard on the shoulders, Sguat and deadlift - to hard on the CNS, hard to recover from. Got the idea from Alexander Bromley.
That is the BEST Slipknot shirt I've ever seen. Much love, fellow metalhead! \m/ \m/
Great video. Is this from the Powerbuild program with the cluster sets?
Good vid, also - WHERE ARE YOUR SIDEBURNS?
This plus two chest exercises =upper routine
Prime Plate loaded machine 😍😍😍
3:48 sometimes when I’m doing a movement these sounds can work against me but that one was awesome
Sick shirt Eugene... Do you think this routine could be excessive for an intermediate lifter?
I been working out for about 2 years now and I have really enjoyed it and in those 2 years I have suffered a broken toe from a work related accident which pushed my training back by 8 to 12 weeks and than had covid and for the longest time before working out a suffered from slight pain in my left shoulder. In the last few months the pain has been a constant pain in the front of my shoulder. As an infant I had life saving heart surgery and they went through my back under my left shoulder blad which I think is what's causing the issue now in my shoulder. Since working out my chest and upper body has grown stronger and about the same time as the pain started in my shoulder a clicking or grinding feeling started as well. A recent doctor visit with x rays shown my left bicep muscle I'd heavily stressed and pulling my upper arm forward and the grinding feeling and pain is coming from that. I wonder could the surgery have affected my left back muscle making it weaker? And from the the chest workouts be make my left side pull forward more because of the surgery
A dog leash works great for holding plates when doing pull ups.
Thanks for the video. Do you think the cluster sets can help you do more reps with bw? When I want to get 20+ pull up with my bw. Thank you
damnit.. those shrugs sitting on your knees on the bench... why didn't I think of that.
Yeah bro ....ions
"Really gotta get myself a weight belt"
Also Eugene: has tens or 100+ thousand dollars of gym equipment
🤣🤣🤣
Interesting concept of cluster sets. But I don't get the idea of simulating muscles when they are not fatigued in two reps?
If you can do 5 and get fatigued from the first set, why then doing 2 for many sets but not get fatigued on the first 3-4 sets at all?
What watch do you use to workout?
Is this workout on your Ganbaru method app to follow along?
Not yet as it's part of a larger program I'm writing. But you can add it as a custom workout 🫡
What’s the rest of the week look like for you as far as split ?
kaikaci
I thought this was a DAMO video for a second!
I do cluster sets as proposed by John Meadows and bald omni man; with you're take on them, a 5 rep max lets say on bicep curls can we do sets of 2 with mini cluster sets of 2 untill we cant reach 2 anymore or do you any do this variant when doing compound movements
you are take
this isn't even a joke i cannot be the only person hearing constant moaning from 15:53 to around 17:13 ??? i had no close all other tabs to make sure ????
Let's see the baby!
Eugene, if I do RDLs and squats on my leg days do you think doing free standing barbell rows on upper day would be too much on the low back?
Personally, I opt to do a cable row or even a t-bar row over a bent over row. I don't think there is anything particularly special about it. It's not worth the extra fatigue on the lower back for me.
@@CarneGranada that’s what I lean towards however I workout at home so no access to cables and machines. Think incline db rows, one arm db rows, meadows rows, and weighted inverted rows are sufficient for horizontal pulls over barbell rows?
@patrickjulius7352 I actually think all of those are fantastic horizontal pull variations if you're looking to avoid lower back fatigue. Look into helms row too! It's like a poor mans t-bar row!
Awe the baby
I feel like if your legs are always fatigued, and even your stretching is fatiguing, you may want to reconsider some parts of your leg training, cos stretching shouldn't be that fatiguing, surely? Should be recuperative, relaxing, at least. Nice workout though, similar to my own back workout.
I totally agree. I need to do more work on adjusting my leg workouts, strethcing and running accordingly.
But, stretching CAN be extremely fatiguing when done right, specifically to increase flexibility. It'll create a ton of muscle damage and can even induce hypertrophy.
Stretching can also be used as a recovery/relaxation method, but that's not the style of stretching I'm doing.
@coacheugeneteo I understand that, I do stretch for relaxation as well as to maintain/improve mobility, and sure it can be uncomfortable but I stretch before bed as part of my winding down routine, so I never intentionally stretch hard etc in case it excites the nervous system as opposed to relaxing it. I know full well the difficulties of trying to be fit/strong/healthy in more ways than one - I train for armwrestling, but also train full body including legs etc because that's how I first started training, for size and strength etc, but armwrestling is SO forearm specific and my full body training takes away from armwrestling recovery, so at this rate I'll never be the best armwrestler I can be unless I quit training everything except armwrestling, which would be catastrophic for my current size and strength everywhere else on my body lol.
...u have this massive personal gym with all this amazing equipment.....and u dont have a weight belt for weighted pull ups and dips? lmao how?
Yo, how does one target the middle back by that I mean middle/lower traps/teres major/ teres minor?
Wide grip
Is it me or is there weird sounds in the background?
Anyone else notice Eugene’s coherence slowing down? Slightly worried for him
Can starps help is pull up?
starp help is pull up
Eugene are you in your headband era? Also if you respond to me again I'm going to literally die
I've been wearing this headband for over 10 years
These micro sets pull ups do not work if you are looking to reach high max reps in a single set, if anything it only made my max lower (after one month of only doing these, 3 times a week ~60 reps, ~30 sets X 2 reps, 40-60 sec rest between sets) and I lost ~25% of my max reps. It does however help you reach high volume with very little rest pretty much endlessly because you never reach anywhere near failure per set.
Now days I only do these micro sets as a warmup, usually 5 sets of 2 reps (20 sec rest), or 10 sets of 1 rep (10 sec rest), no dismount from the bar (constant hang).
you lost ~25% of your max reps but what did you win?
Nothing it seems, I lost size ('gains'), lost stamina, maybe even strength.@@fotis9493
That's not surprising - you're training two completely different ends of the strength-endurance spectrum. Although I wouldn't be recommending people do it the way you've set it up regarldess - the total reps and rest periods used aren't really hitting any sweet spot
Well, if I do it like you are doing them in this video, that just a nice warmup, the only way I felt anything was after ~30 sets X2 reps, and I could go on. I have seen Dr Stuart McGill instructing strength athletes in this manner of just 10 micro sets x1-2 reps, no additional weight only body weight, I gave it a shot for 2 weeks, saw no improvement, switched to my way, still no improvement, so now I only use it as a warmup.
Those baby breathing noises are very unnerving when you don't know it's a baby 😂
Shoulders on a Pull Day?
Why is that weird?
@@JeeYaoKuneDo Have you heard of Push Day?
@@taomahNEGEV
1- why not in a pull day
2- why not in both, which is arguably better for the delts
Both side and rear delt work is all pulling, so yeah obviously.
I can hear eugene jr
Is it just me or the close up mic is a bit annoying?
does anyone else hear that moaning sound in the video, kinda sounding like there is a porn movie or something playing in the background or layed over the audio`????? between 15:43 and 16:10?!?! xD
this shit made me laugh so hard..
ANyway, Eugene, this is another great video, top shelf instructions and info's.. ;)
yesss hahahaha
i heard it at 16:50 lmfao
It's his baby, in a harness hanging on his wife who is filming the video
It's a baby lol
That's my newborn daughter
... Is there someone moaning in the background...?
9:37 most people.... the second it gets hard... you'll start coming
😂😂😂
Natty Bolo Yeung.
.
Why you quit juice! Health issues?
Ohh so now you're doing deadlifts and squats. Go figure decades of experience and videos telling us not to do barbell work and now you come back to the realisation that you don't know much about building a physique do you Eugene. SMH. Glad you back to building strength instead of flip flopping all over the place trying to avoid actually doing work. For that you get a 👍
Video sucked tbh
Omfg I LOVE your Sk shirt so much where did you buy it!!!
I use to jack hammer above my head on construction it makes this workout pathetic