Mike O'Hearn's Back Workout | Power Bodybuilding Training Program
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- Опубликовано: 16 ноя 2011
- This back workout is centered on some crazy-ass, heavier-than-hell deadlifts and only two secondary lifts: one-arm rows and pulldowns.
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This back workout is centered on some crazy-ass, heavier-than-hell deadlifts and only two secondary lifts: one-arm rows and pulldowns. After you finish these deadlifts, that's all you're going to have left in the tank. Trust me.
This is one example of a Power Bodybuilding workout. Your weights and reps will change depending on where you are in the 12-week program.
Follow that program to the letter, and you too will end up with a big S stamped across your chest.
The deadlift is the best lift in weightlifting. It hits EVERYTHING. It's the superhero lift, the beast lift, the man lift. You can cheat a squat by not going deep, but with the deadlift, there's no cheating. You just grab hold of that bar and rip it from the ground like a freakin' caveman.
Take your time. Warm up slowly. Conserve energy. Don't rush through this. Save your energy for the heavy weights. Wait till you hit the working sets before you really work it.
I don't use straps. You can't use 'em in competition, why use 'em here? I switch grip every set. I don't listen to music. I don't need that to get psyched. I like the noise of the weight. I like feeling the heavy weight tear down my fibers. Go heavy enough, and the next day, you'll feel everything hurting - but in a good way.
It's not a slow pull for me. I rip it up. People ask, "Aren't you going to hurt your back?" but I don't know why people think that way. I don't get hurt. I don't worry. I just destroy the weight. It's not the other way around.
When I deadlift, I'm already putting density and thickness in the mid-back. The one-arm rows hit the lower and outer lat. Beautiful exercise to give you nice wingspan.
Take a wide-screen grip for pull-downs. You know how to do pull-downs, don't you? If you don't, I'm going to come through that screen and slap you silly. Do pull-downs to the chest instead of behind the neck. You get a longer pull down to the chest, more of a squeeze.
Ready? Go out and be great.
| Mike O'Hearns Power Bodybuilding Program |
Want to get big, strong, and cut? Part bodybuilding, part powerlifting, Mike O'Hearn's "power bodybuilding" training concept builds muscle, strength, and overall fitness all at the same time.
| 12 Weeks to Insane Strength, Size, and Fitness |
Strength-building powerlifts (squat, deadlift, bench press) form the core of Mike O'Hearn's program, but they’re surrounded by bodybuilding exercises and rep ranges. Every four weeks, you'll systematically increase the weight you use on your main lifts. The result is a body that's not just show and go, but show and dominate-superhero-style.
| Expert Instruction |
Combining core powerlifting and bodybuilding lifts, the workouts are simple, but it's important to get them right. The main back, leg, and chest workouts in Power Bodybuilding all come with a comprehensive video breaking down Mike O'Hearn's personal training techniques and favorite tips.
| Nutrition and Supplement Plan |
The goal of Power Bodybuilding is to build your strength and power, while simultaneously improving your physique. Doing so requires precise nutrition. Mike presents a clean bulk approach with strategic calorie and macro targets, plus supplement recommendations that don't just tell you what to take, but why.
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I do warmup sets with 405 because Ronnie told me it is light weight
Hows your spinal surgery?
Yeahhh buddyyyyyyy
@@Trenacetate43 i have 2 discs ruptured too. However, I still do what Uncle Ron told me to
@@raavanraavan2948 yea buddy
Y'all stop hating on this guy. He's hardworking and busts his ass in the gym every time he trains.
Lol you really can’t see it.
@@paddymcdoogle6753 I didn’t see it at the time.
@@SJRogers0786 6 years later bro 😂😂
and 10 years after this video, in his 50's, he much bigger and more shredded than ever..... all natural baby
More like he lets guys bust his ass in the gym 😂😂😂😂😂😂😂😂😂😂😂😂😂
I think that Mike is per pound being as ripped as he is for which makes it harder to be this strong, the strongest bodybuilder and fitness model on the ducking planet. and I don't give a shit if people say that he's trening or juicin' it but, I know a lot if guys on gear who are no where as ripped and as strong as this man. also people need to consider his age as well. he doesn't look old but his body and joints are and he is super impressive. most men would love to be like him. I'm one of them.
Thanks for the inside track. I'm pushing 69 and still Love RDL. 5x5 at 380... I'm 6'2- 237# Godspeed 🙏
I don't think O'hearn is natural but I do believe this is how a natural should train.
would you mind sharing your thoughts on why is it so for naturals? Thanks in advance
Essentially it exploits both mechanical tension (lifting heavy) and muscle damage and metabolic stress (to a lesser extent) through the two parts of the workout. This stimulates more muscle growth and strength gains at the same time. Hope that helps
Clever Cypriot thanks mate. It definitely helps, my Greek brother. αδέρφια για πάντα.
Awesome pep talk during the dead lift.... always gets me all pumped up to go to the gym and rip the dead lift
I always love this man's charistma, and also being humble at the same time.
@Joseph Paez WTH dude! Lol!
Best pre workout motivation video for deadlift!!!
Respect is a small word for great Mike O'Hearn
I really like this approach to lifting, it's simple and straightforward, but extremely effective
ive known this guy for less then 10 mins and I already love him
I am a true testament to his advice. I have increased my raw strength by at least 15% over all. His program is fantastic. On his website you get a lot of info on dieting as well. The guy is 100% genuine. Wish more people were like him.
Damn i realy like the passion in his voice when he is talking about the deadlift
Thanks a lot for the upload!!...great tips...I will try them.
great vid,im trying this tomorrow(yes back day was tomorrow anyway),you rock mike,thanks for the workout
On my way to gym and try this. Thanks Mike😎💪🏾🔥
I appreciate the advice. I'll do this workout
Did this workout tonight loved it usually do high rep lighter weight tonight I feel strong cheers mike
Mike is the real deal man!! motivational, down to earth and great body!! wts more can i guy ask 4... keep it up n stay big mike!! thank u for changing my life
This guy has the best attitude, huge respect
Mike OHearn… the Best! :D
...and The Beast
hell yes - please make more of these videos, cuz they're freakin' great
Great attitude = Progress!
Keep it Mike! Your the Bomb man !!
So badass, this gets me pumped for sure.
Love this stuff!
Great exercise!Such a LEGEND👋👋👋
Never done a deadlift in my life but now I want to!
deadlift doesnt hit any muscle
Best lift you can do!
+きよしはまだ and rear delts.
I didn't start until i was 60. I found using the Smith was a good groundbreaker
inspiration!
The super hero move of lifts. If you ever walk into the gym thinking if your gonna get hurt or take it easy. You might as well turn the other way and go home and not come back until you choose to have the right mindset.. because you already belittling yourself and risk getting hurt with a mindset such as this.
Mike your the man
stay real mike great video man keep it up!
did this today to had a good workout surprisingly!
He said that this type of training is not for fitness I guess he is right this training is for beasts only big respect to Mike he is legend
I just got done doing it it was a great work out hopefully I'm reach up to a higher weight of deadlifts
i was just about to ask about chucks but i c it is already answered, thanx
I love the intro, so awesome
Greatest power lifter of all time Mike Ohearn!
4:16 "I just destroy the weight, its not the other way around" God damn..that's a beast that's the mentality of a champion!
He is a piece of a work...and I am a huge fan
I've been doing this back workout for about 4 weeks and its WORKING for me! My traps and overall back are getting bigger. This is also helping growth in other parts of my body as well.
Mike O'Hearn is a beautiful BEAST!!
I tried this today and i loved it!
Im so big fan of the mike o heran love that Power Bodybuilding
i'm watching this instead of going to the gym!! way to go ...
just tried... Damn that's a great Back session!
this routine is badass!! I started doing this 2/1/13 and was DL 245lbs for 5 reps, now on 3/3/13 just a little over a month im doing 295 for 5 reps. feeling a lot stronger in other areas too. I'm doing his routine for chest and legs and im getting the same progress :D try it out!
great video! a hell of a guy!
such a legend, talks the talk damn well.
Starting this routine today hoping its a good one
my boy mike yall ready know mikey the best of the beast
great videos bro
He's very humble!
didnt even know this guy before, but I feel nothing but respect for him after this video
Yayyy I'm not the only one who doesn't listen to music
Love watching the earlier Titan footage
I pulled my upper back muscle after doing 7 sets of 3 reps deadlifting 170kg, but I'm coming back next week. I want to reach 200kg until the end of this year.
Same brother
Carbonfootprint217 Wow, you really put the improvements into perspective. Now I see that it takes long and I should not rush it, thanks for the warmup tip. I think this is what I need to do more. Thanks, and goog uck to you too, reaching those 300 kg :)
thats one of my dead lift goals for this year
Did you reach your goal of 200 kg? Or did the girls and booze mess up your priorities?
@@Harrythehun lmao
I think it can if done improperly, but clearly Mike did it right. He's a badass.
Go get 'em, Mike.
u tha man mike
mike rocks!
I like that there was no need for expletives. The points were made without the use of such.
Sampson Fletcher found a way to cheat deadlifts
Chest Nathers I was thinking the same 😂
I don't get hurt, I don't worry bout things.. I just come in and destRoy the weight....., RESPECT
very motivational, thanks Mike O'hearn!
Met this guy a few years ago. Cool cool cool cat. Very down to earth.
this is good
Big Mike O'Tren
Mike you are the men,,,
3:31 just the way he says that makes seem like such a machine beast lol he's awesome
Hey!
this guy...is he for real? i hate him, but respect at the same time
and there we are years later and Mike O'tren looks even younger than he used to
Botox..
his form is perfect, he doesn't lean back like so many people, he just stands up straight
Yes you do as it will strengthen your lower back muscles, help with posture and maybe relieve some pain. He (Mike) used to be a lot larger. He was on an old show called Battle Dome, around then he was his largest. Train hard.
it works !!
mike o hearn is hilarious, go mike!
Mikes a nice guy
The Natural Beast !!!!!!!!!!!!!!!
damn hes a natural smooth talker
Haha I didn't realize this but this is pretty much exactly how I workout naturally. It feels the best and you get the best pump from it. Although my workouts are a bit longer.
It works
His shadow doesn't move at 4:54! Mike O'Hearn has powers!!
seems great in january i will be doing this workout and i was wondering has anyone got any good results
its all about mental strength and form just adjusted the form for my dead lift and added 20kg to my lift and it felt easy
(over 2x my body weight no belt or straps), im using a cross fit type form from their forums defiantly worth looking in to. My 2 cents worth
Mike O' Tren!
shawn Horan totaly true 100% agree..
That 'potential' quote at the end reminds me of Fight Club.
So true. People confuse the Skeletal system with the Muscular system when they say things like that
Holy Shit, superb.!
dude is a tank
Yeah you have to watch your form. If anything just drop the weight a little to ensure the form is there. I made this same mistake with squats/deadlifts. I decided to lower the weight a little bit and focus on the form and muscle contractions.
I love one armed rows. I hold it at the top for several seconds so that I can't be a victim of backpressure in armwrestling.
Usually when doing alot of sets lifters tend to change up the weight (increase and decrease). If you are doing the 5 x 5 you keep it constant and slightly increase it in each workout. 7 sets are for more advanced lifters that use high weights
I would do deadlift, pull ups, then the dumbbell rows. This guy does use good exercises.
'THE MANLIFT' INTENSITYYYYYYY
Mike's a real nice guy and he gives great advice. His training style would be best suited for me because I also want to go for power and size and I hate listening to music. It screws up my focus.
raw beast
Id say very motivated
"You know how to pulldowns, right? If ya don't I'm gonna come through that and..slap ya!"
They definitely your forearms and brachhialis for sure
Poor guy _really_ wants to be a super hero.