Can’t Get a Muscular Back? Just Do THIS!!
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- Опубликовано: 26 авг 2024
- If you have tried to build a muscular back but it just doesn’t seem to be responding, then you are going to want to watch this video. Here I’m going to show you how to get a bigger, wider back and to get all of the muscles in your back to stand at attention. The key is knowing how to activate each of these muscles fully and then develop them through the rest of your training.
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As I did with the biceps and shoulders, I’m going to show you again how important the mind muscle connection is to developing the most muscularity as possible in any given muscle group. The back is no exception. In fact, because of all the muscles located in the back including the lats, traps, rhomboids, teres major, teres minor, infraspinatus, rear delts, erectors and more you will want to be sure you know how to activate them all.
The first thing to do is experience the feeling of an intense contraction in your back muscles. This can be accomplished by taking your elbows and tucking them as hard into your sides as possible. You should immediately feel the lats working if you do this properly. Now some people lacking a good mind muscle connection may not be able to feel this that much. There is no need for panic but you should be aware that you will need to work more on your ability to feel the contraction by doing this drill a few times every day.
The idea is to squeeze as hard as you can and see if you can develop a bit of discomfort in the muscle. If you contract but cannot feel any type of shortening discomfort or contraction then you likely are missing the mind muscle link that is helpful for brining out and developing maximum muscularity, size and performance.
Next, you want to not just tuck your elbows into your side but then drive them back behind your body. This will engage many more of the muscles of the back including the scapular muscles and traps. See once again if you develop any type of discomfort when doing this. The idea should be that even if you didn’t on the first one you will on this one since it intensifies the muscles participation.
Finally you want to try and include a rotation to the movement. Here you will pull one elbow back and around your body to really feel the squeeze. If you still can’t feel any strong contraction then you definitely want to focus on getting better at doing this by frequently performing these three activations multiple times per day and week.
To hammer this home however I have a complete back workout activator called the Size in 6 Minutes workout for back. By alternating a lat pulldown variation with the bodyweight y press exercise you will be able to hit every single muscle in your back. The key is not to speed through your repetitions but rather work hard to squeeze every one of them hard, even if it means holding the squeeze for 4-5 seconds each time.
Go from underhand pulldowns to y presses, back to overhand squeeze pulldowns, y presses and two final variations of the pull down. See if you can keep it up for 6 minutes straight. This is not easy but it is a great way to reinforce the contraction that you are able to engage through the bodyweight version of the sequence. Once this is improved and you are able to start applying it to all of the other exercises you do like rows, pullups, chinups, etc you will be amazed at how much more muscular your back will be.
For a complete step by step plan that shows you how to build a more muscular body from head to toe be sure to head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and overlook nothing in your training.
For more videos on how to build a massive back and the best back workout for wider lats, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a new workout when it’s posted at / jdcav24
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ATHLEAN-X™ Please do a video about diet and get lean and ripped. Good job!
Sir please make the perfect exercise for love muscles or oblique muscles.
I need it very badly. Please make it sir.
ATHLEAN-X™ i actually went back home kind of destroyed because I have the ax1 and the TNTs and it was back day yesterday and I’ve been going so hard at the program but I left yesterday demoralized because I couldn’t feel anything on my back, Jeff is always attacking problems on different levels so I searched in his channel and I found this, and I got to say, my back has never felt like this before Is as if I can feel each and every muscle in my back and I am so exited now to keep on going because you have fixed my issue, not just that but shoulder, stretching and nutrition. I am so glad I fell in athleanx and not other program.
I can trust and give testimony of athleanx with confidence.
Thank you jeff
Mf I sprained my muscle please don't try this at home
Could you give us a upper trap home workout?
Your back muscles have back muscles
Lol
His back have an 8-Pack.
So true
😂😂😂😂
Stfu rocky
3:13 Underhand Lat Squeeze
3:35 Y Presses
4:28 Overhand Lat Pulldown Squeeze
5:09 Y Presses
5:23 Rocking Pulldowns
6:09 Stretch Pulldowns
You're welcome.
You're very welcome
My hero.
0:00 start of video
@@mistbornice1916 lol
Girlfriend says she admires a muscular back the most. Jeff uploads this... smh he always knows how to improve my life. THANKS JEFF!
Shay Parrish amen to that !
Jeff is better then my therapist !
Absolutely life changing !!
@@1bluegrassbass yep
How's your back doing now
Yeah mine too 😂
Sus
Pretty sure if I do the sinking pull downs I'm going to have around 24 gym bro's come and attempt to correct my form.
+pgproductionshd I don't bro, it's more to do with how much time it'll waste having to not be rude to people who think they're helping
Nadeem2604xo I feel you.. And then you try to explain why they're actually wrong using actual science and they stare at you and start saying all that bro shit
+pgproductionshd Ain't nobody got time for that. We out here trying to get in and out of the gym within an hour.
Nadeem2604xo v
Be like "Got your phone? Athlean-X on RUclips. You're welcome. Now go away."
I should wear your shirt to avoid these experts in my gym telling me this is wrong
Yeah
Yeah I wanted to do those rocking pulldowns for the first time, and like in an instant some idiot guy came to me and said "You are doing pulldowns wrong brah, use less weight, here I show you how its done." ...........
@@EpicVideoScarlet yea i did close grip bench today for triceps, and a new idiot at the gym told me that IT is wrong, and other guy more muscular showed it to me that IT is a good exercise for triceps some months ago.
EpicVideo anyone who just comes up to you and says you’re doing shit wrong is a douchebag (unless it’s something obviously wrong and trying to help you not hurt yourself)
@@EpicVideoScarlet Ha ha ha!
Love how Jeff stays lean. Seeing how the muscles move on his body during exercises really helps to understand WHAT muscles should be activated
Actually gained a lot of strength in my back because of this.
Ares Xena by just watching this ? Jeff is the man 😳
@Perseus Georgiadis That was the joke...
@@Abdul_Wakeel_Ghuraba woosh
@@lifer132 R/wooosh
r/@@Abdul_Wakeel_Ghuraba
When i first started training about 20 something years ago i was lucky enough to be training in a quiet old gym that had a few old school power lifters in it. From an early stage they would tell me, find a big mirror at home and practice flexing each muscle group on demand, use the mirror to make sure you are getting a hard flex in the right muscles, learn to control each muscle. I thought it was funny but i did it. I did it almost every day at one stage. Pretty soon i had a really strong mind to muscle connection and I've had it ever since. It make every exercise so much more efficient.
Its amazing how many people these days struggle with it and don't give it any real level of importance, yet you watch them do a seated row and the only muscles firing are biceps and upper traps.
Nice work as usual Jeff, looking forward to trying these out.
gavwa08 this is definitely the best advice ! I’m only a 1 1/2 years into training but practicing mind muscle connection have been problem the most important thing to my training. Still not there 100 percent, but it’s getting there !!
Yeah it's definitely something I wished I learnt sooner. For me, my mind-muscle connection only became more evident after a good 7months of training and building those muscles. Only after that certain point was I able to really flex those muscles on demand and get a feel of what I should be focusing on.
Jeff has the best fitness channel
Jeff Cavaliere's Marker Wtf
Yes but unfortunately he didn't use you in this video.
I agree, but that's a little biased coming from an you.
I'm jealous, you got to touch Jeff's biceps
You know what he also has? Markers like you who write comments on each of his videos.
Jeff is just showing off at this point.. I don’t blame him
fuck if i looked like him i would be flexing all day, every day
@@Toukan808 who wouldn't lol
Dude is a beast for sure.
Peter Hofmann The lats adduct and extend the arm. Adduct is moving towards midline. Extension is moving posteriorly in this case because the anterior deltoid assists with flexion.
PeeJee Jansen He pointed to the humerus where he said the lat attaches, which is correct. A stretch doesn’t need to be held static to be considered a stretch. As long as you are moving the insertion away from the origin it’s going to stretch the muscle.
just seeing jeff doing well and still uploading from time to time makes me feel warm in my heart. i spent most of my teenage and and young adult life listening to his advice and it has been great. sending love from Libya brother, stay strong and avoid killing your gains. and to all who reads this, reading is killing your gains go lift heavy rock
The title sounds like some random ad on those edgy websites
that’s part of his appeal. He shows you how to actually do the stuff that others scam you for views and money alone.
you mean all of omar isuf's videos?
Peter Hoffman he is not a scammer he is a physical Therapist so that means he has good eduacation on muscles uh duh
issvor Omar isn’t bad at all, he just uses some broscience. He isn’t on Jeff’s level of knowledge but for the most part has good advice. Definitely not a scam though.
never said it was a scam, but all of his videos are only clickbait and he goes off on a tangent the entire time. last video i saw by him was "the one exercise to grow a bigger back" and he said pullups. nothing to disagree with that, but his examples were AlphaDestiny and VirtuianPhysique, which both do deadlifts and rows, not JUST pullups
Can't believe how far you've come Jeff, and you've earned every macro and micro progression you've ever made. God bless you Jeff
“Hmm I wonder if I can feel my last contract”
*tucks elbows*
“Aight I feel it”
*squeezes to bring arms back*
“Aight okay wow”
*rotates*
“OH LAWD”
*back catches on fire*
Isaiah Diaz HAHAHHA RIGHT?
Ikr it felt like I was doing an actual workout
I think I got a cramp in my lats after the last squeeze lol
I have been watching your channel for about a year now and I must express my gratitude. I've lost nearly 30 pounds, went from a 33 to a 30 inch pant size, and have built up my muscles (particularly my upper body) that my old college buddies were flabbergasted when they saw me recently. So...thank you. You have helped me so much.
4:45 Anyone noticed our man raymond just chilling with that dope hat glaying
This is a HUGE help, Jeff! Thanks!💪👍
WARNING Maurice I am the ugliest human alive and I need YT to afford my house so please watch my highly stimulating videos
@@AxxLAfriku How about no.
Every video in this channel is a huge help :)
Jeff is not huge in size....But when it comes to muscle he is a badass.
@@abcd-sf5ur y and he is obviously not on roids like every other RUclips. He really got a lot of knowledge
That moment when you've already taken 2 scoops of preworkout, about to start lifting but get the notification and are now trying to sit still and watch the video
FallenAngel92j why do people use preworkout? Been lifting for 3 years consistently now and never had the need to use a preworkout
@@SuperLari1234 it makes them feel special. But seriously speaking it helps if you are tired or have a shit day
@@SuperLari1234 depends on your schedule, I work 2 jobs, so 90% of the time i just want to sleep, so preworkout helps me stay awake and actually want to lift
@@FallenAngel92j never used pwo, does it really help, or is it just like a little?
@@chi1i everyone's is different. Try it for yourself. If you already get caffeine regularly you probably don't need it. But if you don't (I hate coffee so I take pwo) then pwo can get you in the mood to lift
Outstanding techniques for firing up the muscles in the back you never knew you had ! Respect ! Thank you . Brian , Scotland 64 years young!
This is definitely a video Ill watch at least 3 times this week and go over everything.
Did you wait for me to finish my back workout 30 minutes ago to post this?
Shit same here
Haha
The world doesnt revolve around you mate...kidding
He made this video after watching your crappy form bro ,hahaha
@the Donn im guessing he does back + biceps
Doing my back workout right now.. Perfect time Jeff!
I hope you didnt watch that video on the gym
@Angel I workout at home....
coleeg69 Get that shit buddy!
Jeff always teaches intelligent and effective ways to improve your physique.
When he does the "Y" his back muscles form a goat's head. Confirmed he made a deal with the devil to have that body
Hold up, i need to take a quiz to find out what type of body i have
Lmao shred reference
Alan Aguilos obviously!
Alan Aguilos it doesn’t matter don’t think your limited
@@truth1253 r/woosh
i thought it was a kinobody reference
Great! This is what I needed. I have been struggling to “feel” any soreness or tension on my back. I’m going to start each Back day with a few of these.
I need a playlist of mind muscle connection warmup exercises like this for the whole body. Was so good to see
I did this back workout yesterday afternoon watching this video. I am sore as heck today. So, yes, it really works. 👍
It's like he knows which video I frickin want!! Charles X-Cavilere!! Thanks for this one Jeff!!
Damn, I just did this in 6 minutes, my back is hypertrophied in places I’ve never felt before lol. Thanks fam! This is 💰
By far the smartest Trainer I have ever seen. This dude is LEGIT
Me being 25, 6 foot. 135 lbs.. Had anorexic for a few years, with scoliosis. Poor posture. Kyphosis and lordosis. My back is constantly burning. Pulling muscles. Pinched nerves. I'm constantly in pain. No one ever told me my pain was from weak muscles. Thank you for these videos. I thought there was no hope for me.
Dude I'm amazed at how much I could feel that contraction from simply keeping my elbows at my side and pulling back
How to go Super Saiyan
Fuck dbz
Scream for 1 hour straight
Push-ups, sit-ups, and plenty of juice/milk.
@@sanjaysingh77788 facts
Push ups, pull ups, and plenty of juice.
Athlean-x is the only channel on youtube that looks like complete clickbait but actually delivers on its promises, and better than anyone else.
Every single video jeff makes is just on point and absolute gem... Can't thank this guy enough... He's undoubtedly legendary fitness guru..
4:58 “if you don’t wanna look like the guy in the thumbnail”
Who wouldn’t wanna look like the guy in the thumbnail?
I don't know about you, but I'd not like such a colourful back as in the thumbnail...
ajsdoa gg
Me, I wanna have a muscle back but not as cut as Jeff lol I’ll stick with my deads and lat pulldowns
Yeah, i wouldn't mind having yellow lats
Jeff, your strategy on back muscle activation is really inspiring, thanks
What's up guys, its TheangryKid from RUclips & I just want to say Athlean X helped me get from fat to fit in just 5 months!! Thanks Jeff!!
Started working out about a month ago. Discovered Athlean X a few days ago. When I say this channel is the greatest thing to happen to me, I F*CKING MEAN IT ! Jeff, you rock!! Your advice is so precise and helpful!! THANK YOU!!!!!! And Jesse is cool, too.
I needed this so bad i have great mind muscle connection with my other muscle groups especially my legs but i hated training back because i never had that connection
perfect timing, im doing back today
I guess youre doing legs today to further your shoot style
I thought luffy dont work out
hes been training his chest alot I noticed reading one of the recent chaps
Your channel popped up on my views & been loving it ever since
I am so greatful to get these info from Jeff every time and I really hope he knows this
How is he still getting ideas to make videos? 😂
Cause the fitness community needs some serious fucking help. This channel is a blessing and the help it needs so bad.
because Jeff takes suggestions
he's still making videos now too :P
Cuz Jeff is the GOAT 🐐
He's the chiropractor of muscles
Impeccable information Jeff god job buddy 👍👏👏👏👏👏
truly one of the best ever and very professional. the fact that he is a physical therapist is not only icing on the cake, it's the best foundation for doing what he does.
See, this is the type of material that really pays off. Mostly for the newbies. Lots of videos explain doing the excercises but this really breaks it down, like lifting for dummies. Well done.
jeff reading my mind since 2016
IKR
Jeff DO A SORE IN 6 MINUTES GLUTES EDITION PLEASEEEEEEE
karrington nuon I’ll help you with that
Hip thrust heavy
Heavy leg press with moderate to wide feet placement and high load for like 4 sets, 10 reps each. Does it for me lmao
Sit in a messed up bike...you're welcome
Sex all day thats all you need
Gotta be the nicest,
kindest guy,
on the internet.
Contract and twist... ah crap! Back cramp!!! Back cramp!!! Such a huge help with the mind muscle connection, thanks a bunch Jeff!
I guess body fat plays a role too in that picture comparison.
That dude doesn't really look like he is carrying THAT much more fat, especially in his back. Its just one of his weak points, though yeah I'm sure it plays a part. But I've seen guys with a pretty high bf % with muscular backs too.
You're rigth, that's where the main difference in those 2 pics lies. That opening statement was a little BS if you ask me...
He is not a dumbass. He made an excellent point. Even a few percentages of bodyfat can make a significant difference to how muscles show once you get below 10 % bodyfat. And I'm not a dumbass either, I have been lifting for 40 plus years and competed in bodybuilding competitions, locally,provincially, and nationally. And for the record, I am an absolute believer in Jeff and think he would do phenomenal in physique class at any bodybuilding competition. He is one of the best resources for any class of athlete, from complete beginner to professional.
The first guys body fat wasn't that bad , there isn't enough muscularity, don't be blind 😄😅
Body fat might make a diff in a picture like that one, but he doesn´t really have a muscular back, anyways as naughtysquirrel said, the statement was dumb for me, but the rest of the video really good idk
When I do this my triceps start hurting that's it. Gonna keep trying this
I think Jeff is prob the best pt on RUclips he has so much knowledge, I recently started focusing more on contracting the muscle like he said and I'm def seeing a difference now!
The quality of this content is honestly insane
I'm waiting for one of these to chest and shoulders
Thanks for the info , it was very helpful.
Jeff is THE most knowledgeable trainer on RUclips!
Absolutely hands down best info on RUclips.
Jeff can you do more MMA based workouts and more videos how to increase explosiveness.
Don't ejaculate for a week for the explosiveness
This is The only channel Who turn clickbait video and title into real
I've been watching your stuff for years and it's always spot on, an absolutely fantastic resource! However the difference between the 2 images is not back muscularity but body fat%. Jeff must be 7-8% or below while the other guy is probably 12-14% or above. No amount of isolated back contractions are going to change that look. However what it will do is, as Jeff has stated, improve MMC which is fantastic prior to your main lifts for back. Check your diet first if you want to see maximum muscularity / striations.
Tucked my elbows hard into my sides and my posture improved immediately...will apply mind muscle connection...thank you
Thanks for leaving my ego at the door, Jeff!
Sorry. (English for my bad hello)
Fuck you bitch (sorry for sad truth)
@@thatniggarightthere8055 r/ woooosh
Lmao
@@thatniggarightthere8055 ufff....😂
All of you should be banned from commenting on youtube
Recently broke my femur bone!! And now that I'm able to be up and around! It's good to watch these for my workouts!!
That all makes sense. When I work my back, I always focus on contracting the back muscles, squeezing at the bottom, and think of my hands as just hooks. At times, I pull with more of an open hand which helps me concentrate on the lats.
Guys what if I have scoliosis? Can I still get a good back?
Thank you Jeff.. Gonna try that tomorrow 💯💯💪💪
Surjeet Suman Acharya Have you done it.
probably the most helpfull video for me getting a better and healthier physique and ive seen almost all videos, again, since the beginning... thnx alot jeff
With the squeeze on the contractions it makes a world of difference 👍🏿
Pull ups pull ups and pull ups! And also superman and arch ups :)
Pull ups also my fav, since I love calisthenics. You have nice channel dude!
Wrong, wrong, wrong and more wrong.
I love Pull Ups, but they aren't enough. As for Superman and Arch Ups, from what I see on Google Images, they seem useless.
Guys, do you know how to build up strength for archer pull up where your chest reaches the bar? I really try and I can barely pull my chin over the bar.. Any suggestions?
im too heavy now to do pullups, its gonna be lat pulldowns for me for a while
Jesus Christ loves you.
Amen now and forever
Amen
Amen
Ever since I've follow you on RUclips i change a whole lot ...YOUR a inspire to me .The content u give out , change of people like my self ..your really an inspiration jeff keep it up
The great part about this lesson is it really bonds your mind to the muscles. I'm three weeks into serious weight training and my mind-muscle connection is much stronger. Not just in my back but through most of my body.
Keep up the work Jeff, it's appreciated.
Like the video before playing it .Its JEFF.
au
When Jeff was born nobody took him out he go out by himself and start doing some push ups
Thanks for this video. Ignored my "habit" of counting reps as well when following your instructions here. Did 3 sets of each and added 3 sets of resistance band rows. When I was done my back felt worked but not exhausted and felt like I could do more but I held back just to see how my back would marinate overnight with the work I had done. Next day I'm here to say I have soreness in my back muscles I haven't felt before! The difference is massive especially in the mid-trap, teres major and rhomboid area. Years of lifting and then this. Wish I would have known this info a long time ago. Thank you Jeff!
Jesus this helps so much. I had what I thought was good form but didn't feel near as much activation in my back. Thanks
HELP: I am currently training each muscle once a week. I don’t know if this is the most effective way to build muscle or I need to train each muscle twice a week. Should I do two muscle groups a day or stick to one muscle group a day. Any tips or advice will be much appreciated
mumma deluxe At least twice. I've been seeing results from doing full body three times a week, 3 sets of 5 on compounds, with some accessory work for 3 sets of 10. Got it from The Last Natural and it's been great for me so far.
Tbh training muscles twice a week will make you bigger quicker but then yeah you just get tired and stuff or you might not have enough rest days. That’s why people train two to three muscle groups a day like push and pull days. Push meaning for chest, front felts and triceps. Pull for back, rear delts and biceps. So yeah. All in all, all I’m saying is fuck you nigga
mumma deluxe higher frequency = higher volume, hit everything more often. Do full body (if you have to ask questions like this then you’re likely a novice) or at least a push pull legs or upper lower split
Back front leg splits best way
mumma deluxe Doing the same thing since years. Works fine. If you want to intensify it, dont do more than one day off every six days.
Earliest I've ever been lol
Jeff, thank you for making these golden tips freely available to the public. You're tha man!!
Jeff, you're the best in the business. Any chance you'll bring the next generation to an all-time competitive high by going on tour, visiting several high schools and teaching them how to train with and intelligent approach?? I firmly believe you could make a major dent in fixing the clueless training many/most of us waste years on before discovering we need to work smart AND hard. Perhaps it'd be even more effective for you to hold these types of events for current coaches and gym teachers. Just spitballing here...
Jeff got biggest fan following in INDIA 🇮🇳
Yess♥️
sid stallone yea that's because you weird fucks make 10children per house. Retarded culture
Any body weight alternative to this routine?
Pull ups
Australian pull ups
Every pull up variation
This might be the best video you have done! I love activation videos.
JC is taking the time to put these videos on RUclips for free. Thank you for your time JC; time he gets how much an hour to train real athletes? Thanks again.
boii
Talk about how masturbation effects gains?
Mr Hard Apple OMG! It doesn’t affect gains.
@@mindnova7850 yes it does
@Killmonger Klaw, what does over do mean? (the amount)
Get a woman and don't jerk on your meat
@Killmonger Klaw, nice. My new science project
I Respect Jeff for being all Natural. No steroids. Just hard work and dedication
jeff i just want to say that you solved my mystery as too why i couldn’t get my back to feel anything even though i would go for an hour at the gym with heavy weights. today i finally felt my back like i have never felt them before . thank you ! the only think i did different cuz u didn’t want to feel dumb is i held 2lb weights doing the Y squeeze .
“If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved.”
Romans 10:9 NIV
Jesus Christ = JC
Jeff Cavalier = JC
1st
To be stupid
Definitely adding this to my next back workout.
Just started getting into weight lifting. Trying to become a LEO. Your videos have been a huge guide. Thanks so much. We have a joke that if Jeff dosnt have a video on it dont do it
I say “Wow” after a lot of his videos. But I’m not a hardcore gym guy just moderate…so I’m trying to think about which of his stuff to focus on the most. He definitely has me doing face pulls all the time. He fixed my pull-ups. He straightened me out with being too high up on my incline bench.
Your channel rocks man I couldn't stop doing that workout after watching this fr!!
Jeff's videos literally changed my weight lifting and dieting life