The Ultimate Back Workout, aka "the Silverback Workout" aka "The Man Maker"
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- Опубликовано: 6 сен 2024
- Today we are hitting a back workout with 4 compound movement patterns. Vertical and horizontal pulls, hip hinge and loaded carries plus accessories. I hit a new kroc row PR, 3 lbs under my bodyweight.
#backday #fitness #exercise #homegym #fitover40 #powerbuilding #powerlifting #youtube #workout
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Weighted pull ups and deadlifts alone build monstrous backs! 💪🏻
Both amazing exercises for building the back.
Great work champ! You're flipping the switch and raising the intensity. You're crushing it man. Stay motivated champ because it's going to pay off. I agree, the posterior chain is very important! Keep being GREAT champ! 💪💪
Thank you sir. I know in the cut my strength will slowly continue to drop. I'm just trying to keep the intensity high and build work capacity. That way I should be in a great spot when the calories go back up.
@@buildingdadbod2.0 Sounds like you have a plan and I strongly believe your plan will be effective so you will be in a great spot in the future. Keep being GREAT champ!
I'm very excited to start the next phase of this plan. Hopefully it will pay off. My favorite part of working out is planning and experimenting and seeing what the results are. Just can't get complacent.
Awesome work. When you are real strong without steroids and manage to carry on your journey being a dad
I appreciate your kind words 🤜🤛, thanks for taking the time to watch and comment.
Think I asked a similar question before but how are you programming your split? This seems like a pull only workout day. Pull day is my favorite. The fact that you are doing this workout AFTER a long day is a testament to your savagery my friend. I switch to evening workouts in the winter when days are shorter.
This workout was for you my friend. I read your last back workout comment and i had to do it. Weighted pull-ups, dradlifts kroc rows and loaded carries. I wanted to throw in a heavy sandbag carry for the spinal erector but I didn't have it in me.
Pull day is my favorite as well. The way I am programming right now in the cut:
Sunday: Full leg day
Monday: Shoulders focused with some triceps and chest accessories
Tuesday: Core and Carries, Lighter upper back stuff. More Carries if I'm on days off, less if I'm working.
Wednesday: Triceps focused
Thursday: Heavy Pull
Friday: Rest, a bit of core work
Saturday: Chest focused with upper back accessories. I try to hit upper push and pull 3 times per week right now, just with a different focus on different days.
Once I'm out of the cut and in a surplus I have 2 heavier leg days per week. 1 posterior chain focused with some quad accessories and the other quad focused with some posterior chain accessories.
My recovery on legs is just a lot slower when I'm cutting.
Great content, straight to the point. Really liked it Sir. 🇬🇧 subscribed!
Thanks for taking the time to watch, comment and subscribe, I appreciate it. I'm glad you enjoyed the video 🤜🤛. What part of the UK 🇬🇧 are you from? I'm out in western Canada 🇨🇦.
I think you would love a chest expander( I use the one from Robert Baraban). It gives you many exercises that are the most intense. I have been using expander pullaparts and arm isolation after gymnastics rings calisthenics and my physique is starting to look enhanced.
Interesting, I will definitely look into a chest expander. 🤜🤛. Rings are awesome for calisthenics. What are your favorite exercises on your gymnastics rings? I don't use mine enough, but I enjoy doing pull-ups and dips on rings, if I can ever get my left forearm fully healed I'd like to figure out ring muscle-ups.
@@buildingdadbod2.0 well, you can do the ring pull up which is the most joint friendly variation and is very loadable, the ring push up which is the best chest builder ever( use a backpack with plates and maybe some cushion for loading), ring dip shouldn’t be weighted and should be done for with a deep range of motion(on last set I just stay in the stretched position for 30 seconds and my pecs balloon), rack chins with rinngs are the best pull up accesory and the better equivalent of an illiac lat pulldown(which builds lower lats; for this exercise you need a chair of some platform in which when you’re at lockout your feet are paralel to the ground), deficit ring pike push ups are a good shoulder builder but the barbell one is just better(especially the BTN press), the ring row is an amazing back finisher and the contractuin is very natural, you can isolate rear and side delts to some extent with ring facepulls and T-raises, for watermelon pecs you can do ring flies( they feel and are better than regular flies but you need tissue capacity), ring curls and pelican curls are good biceps builders and ring extensions are a decent triceps builder, there are also ring rollouts( the best ab rollout variation) which is very good for a strong core and lats. For every exercise I recommend a slow and controlled tempo(a 3 second eccentric,2 second paise at stretched position and a explosive concentric). With tempo and a braced core you’ll come to find out that the instability of rings is just one of the many benefits of them. For reference I recommend checking out Alex Leonidas’s two ring workout videos( a pull and a push workout) and also his 2 chest expander videos. You’ll be 100% sold on these 2 time tested pieces of equipment. Good luck!
@chamoy2864 Thank you so much for all the info 🙏. I'll start doing my research. I actually watched one of Alex's chest expander videos this morning after you commented. I appreciate you, my friend. I definitely need to get back into rings.
@@buildingdadbod2.0 I wish my dad was as interested in training and health like you are!
I love training, I'm thankful my oldest daughter gets out and trains with me every now and then. I work a weird compressed schedule, but I'm going back to a Monday to Friday 8-4 schedule in September, so I'm hoping she can train with me even more. She's graduates in 2 years so I need to get the training time in with her while I can.