Wide-Back, Boulder-Shoulder Workout | Chad Hollmer
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- Опубликовано: 8 июл 2024
- Build strength and an impressive V-taper with Chad Hollmer's killer back-and-shoulder workout, courtesy of Bodybuilding.com.
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No well-developed physique would be complete without a proper V-taper. A wide upper back and broad shoulders that taper down to a narrow waist is the very definition of aesthetics. I've worked hard to achieve this look, and have found the best strength and hypertrophy gains by working back and shoulders twice per week.
My Wide-Back, Boulder-Shoulder Workout is usually the second back-and-shoulder workout in my split. The primary goal for this workout is to build strength, but of course I throw in a little hypertrophy work, too! I like to hit my back first, and then move into the shoulder exercises after a short break. This is a fast-paced workout though, so don't worry about being in the gym too long.
The workout starts off light to pump some blood into the muscles and get them warmed up. As we move along, we'll work up to heavier weights and more strenuous movements. By the time we're though, you're back and shoulders will be screaming for mercy.
Ready to get to work? Let's do it!
BACK WORKOUT
SUPERSET: PULL-UP/DUMBBELL PULL-OVER
The first thing we'll do today is a superset. Perform 5 pull-ups, then immediately move to a set of dumbbell pull-overs with no rest between movements. Do the first set of pull-ups with a wide grip, switch to a closer, neutral grip for the second set, and finish with an underhand grip for the final set.
While performing the dumbbell pull-over, slow down. I want you to feel the weight and know you're really doing the work rather than blowing through the reps as quickly as possible. This means you'll need to grab a dumbbell you can move in a slow, controlled manner.
Because you're contracting your lats on every rep of this superset, they're going to be pumped by the time you're done. I promise you'll feel it tomorrow when you wake up!
SINGLE-ARM BENT-OVER DUMBBELL ROW
Begin with a lighter weight for your first set of dumbbell rows, and get heavier as the reps go down. Get a good grip on the dumbbell and focus on squeezing your elbow back to your hip-don't let it swing wide. Squeeze at the top and lower the weight back down slowly.
SEATED UNDERHAND PULL-DOWN
As with the dumbbell row, you'll use lighter weight to start, and move the pin down with each set. You'll also change your grip slightly as you go along: Use a wide grip on the first set, bring your hands in a bit for the second set, and finish with a narrow grip.
With back movements, I've found the negative portion (eccentric) is more important than the concentric (lifting). Think about it: If you want a muscle to grow, you have to stretch it out. On back movements, the stretch occurs when you're lowering the weight. So, take your time through the eccentric part of the lifts.
SEATED CLOSE-GRIP CABLE ROW
Using a close grip on this exercise enables you to get a good, strong contraction on each rep. These sets should be fairly heavy. Choose a weight that's heavy enough so you fail at about 8 reps. If you still have a few more reps in the tank, you're not going heavy enough.
By now you should be feeling pretty tired. Power through the last 2 sets and then take a quick break before you move on to shoulders.
SHOULDER WORKOUT
Take a drink, walk around for a minute, and get ready to transition into your shoulder workout.
SUPERSET: STANDING LATERAL RAISE/SINGLE-ARM UPRIGHT ROW
Once again, we'll start with a superset to pump blood into the muscles. You've already warmed up your shoulders quite a bit during the back workout, so it won't take much. Be sure to do lateral raises with control. Don't swing or heave the weights up using momentum. Your shoulders should be doing all the work.
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Хобби
Some people are so quick to be critical they forget to check sources before jumping to conclusions. This dude was a former soccer player and is a coach. His physique resembles that of a athlete, not a bodybuilder. Being a former athlete I can appreciate the workout because the advice he is giving is things you are taught to have functional strength for sports. Such as, full range of motion, stopping after your form starts to get sloppy to avoid injury, and ect. Again good video and if this workout ain't for you then find one that suits what you are aiming for.
Thank you for this 🙌🏼 so weird that people search online for new ideas to get better results then critique someone on a workout that they chose to watch and look at 🤣😭
I’ve been using this video for a few weeks because it’s the best I’ve found on RUclips. Thanks for sharing your knowledge with us!
quick to the point and affective. thank you.
Nice!
Love it. Very detailed work out. Thanks buddy.
This workout was great , I got a good pump in y back and shoulders, about time I got t those Arnold's I was spent, definitely doing it again
this guy is the real chad
😂
I wanna say this phrase is from a movie lol
great workout - just what i was looking for to mix it up a little bit - back and biceps gets monotonous
nice workout routine.
Good work
Great workout
Nice! Thx
Wow this Guy is strong for a natural
This guy is such a Chad.
ignore the comments guys I did the back workout and put some shoulder workouts of my own and it was amazing great pump great exercise but for the pull ups I’m bulking rn so I used the machine that helps u do them
I really like the mint green tank
how mny reps off pullup& how mny sets
How many times per week do you do back and shoulders?
Twice. It’s in the description
so the laying down tricep extensions are for back.
If you do it right it works mostly the back
Snagged some exercises to use in my workout
When you say 3 sets 10,8,6 does it mean 3 sets of 10 3 sets of 8 etc? Or is it one set of 10 one set of 8 etc?
1 at 10, 1 at 8, 1 at 6. Increase weight as you do the lower reps.
Damn, in 5 years, kids are not going to know what wired headbuds are. The struggle! Lol
How is that a struggle
@@rahern5424 fumbling with my headphone wires all the time was a fucking struggle if you ask me
Still using them up to this date.
So what’s your first back and shoulder workout??
Do you think it would be too much to add biceps to this?
aladeen aladeen you do what you want man change it up and add whatever you want
Does he mean 3 sets of each pull up?
"Pretty light to start" ONE HUNDRED POUNDS
75
that is pretty light
@@ngndnd please don’t act like you start off with a 100lbs dumbbell to work out your back and shoulders. Lmfao
@@ambergt4595 oh, i thought u were talking abt lat pulldowns bc he said that for those, my bad
2:53
@@ngndnd all good
I haven’t been able to move my arms for days
Then it’s leg day
What about the rear delts....🤔
Hmm yeah ur right everyone forgets rear delts underrated comment
You do realise you are working rear delts when you train back haha
To me this workout seems pretty bland. Where’s deadlifts? Where’s military press?
This is what I do for back and shoulder:
Deadlift 4 sets 4-6 reps
Standing back row 4 sets 4-6 reps
Weighted chin ups 4 sets 4-6 reps
Standing military press 4 sets 4-6 reps
Standing reverse back fly 4 sets 4-6 reps
Side lateral raise 4 sets 4-6 reps
On day 2 I do legs and chest.
Is this bad? Any thoughts on this set up?
Legs tend to make me queezy if I go hard enough. I normally do legs by themselves. The other days I always incorporate a push and pull motion. Chest and bi's, back and shoulders. This has always worked well for me.
@Katya K Thanks! For the legs/chest day I do
Back Squat 4 sets 4-6 reps
Front Squat 4 sets 4-6 reps
Romanian Deadlift 4 sets 4-6 reps
Incline Bench 4 sets 4-6 reps
Flat Bench 4 sets 4-6 reps
Weighted Dips 4 sets 4-6 reps
So far I've seen good results, but am wondering if I am missing something. I don't do any abs.
@Katya K Thank you for the helpful info! Would you include 8-10 reps for deadlifts too? I read those are better to keep high weight low rep.
Deadlifts compress your spine which is not good for beginners
@@Kenji-ug5bo That's interesting. I've been lifting on off for about 6 years, but only added deadlifts to my program 2 years ago. You'd say a beginner shouldn't deadlift?
no rear delts !!??
yass dos santos exactly what I was thinking
add in face pulls at end
Personally I like to hit rear delts when I do shoulders or touch up on chest day. That's like of the beauty of it all tho, u can add and take away from a workout to suit u
back training already train your real delt :)
For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3:16-17
normal
emin ali 😆😆😆
Question: When he says 3 sets of 10, 8, 6 reps. Does he mean, 10, 8, 6, done or 10, 10, 10, 8, 8, 8, 6, 6, 6 done?
means you can either do 10 reps,8 reps or 6 reps.
it depends how many you can do
but you do them 3 times so either ( 10,10,10) or(8,8,8) or (6,6,6) thn you done.
or you can do 10 the first set thn 8 the 2nd set thn 6 the 3rd(last set).done
it all just depands on you
it mean the first set go for 10 reps, bump up the weight then do 8, bump up the weight then do 6, and for all the sets u have to pick the weight that u can control IMO
surely youre not that dumb.....
10 8 6 done
How does it feel to look like Hitler's dream lol😂
Just making I didn't mean anything by it haha. Peace and love bro's!
2 days back but why you skippin leg day bro?
rawimpact bro, he's just tall.
isn't that for triceps lol
I don’t listen to anyone if there headphones has a cable 🤷🏽♂️
You’re cool!
This guy ain't got a "wide back" or "boulder shoulders". So why is he preaching like he's an expert?
As much use as a chocolate teapot!
+paddy6891 Lets see you back and shoulders bro. Personally I think his back and shoulders are great.
+JEMS Films its not wide but it looks good i agree with you and disagree with paddy6891
+paddy6891 N
Felipe Pires Ribeiro totally agree
I think your used to seeing unnatural muscle or your just a beast because this guy is strong af. he's nothing but properly built muscle. widened does not insinuate brute strength, it's the build up of your muscle on a smaller level.