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- Опубликовано: 22 июл 2024
- NEW 8-WEEK UPDATED BACKED BY SCIENCE PROGRAM!
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Ready to learn how to really grow your back, let's get after it!
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After weeks of testing, I have learned some things about training everything from the lats to the traps, and have changed the way I train because of it. When it comes to targeting those lats keeping that elbow in a fixed position and allowing your back to pull down the weight rather than your biceps is key. I was also shocked at how difficult it is to keep pull-ups from being a bicep-dominant movement. But I think the biggest change for me is integrating back in some heavier movements that allow me to stress my entire back... Let me know if you were clueless about some of this information too.
#biggerback #backexercises #backworkout
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I’m sorry Noel, i have a new daddy now
Ryan can be your step daddy😂 😜
@@mrnik3237Lucas: “help step daddy I’m stuck” 😂 😂😂
2:59 One arm row (fixed elbow and pronated grip )
3:50 Lat pulldown (lkind of like a pullover)
6:15 Cable row (fixed elbow and pronated grip) *Lats*
6:56 Bent over rows (8-10 Reps is best for the most activation of the middle and upper traps)
8:00 When you straighten up it's a more of an upper traps exercise whilst dis-activating your lats
9:35 Isolating Mid traps (elbows high)
Isn't that a supenated 1 arm row? Not pronated?
@@silentgrind34 This is a pronated grip, he's right. Had to lookup on google to make sure.
Thanks man Ryan is always talking more than my wife..... except he has slightly bigger boobs.
You forgot 4:17 which is the most important part.
Dude your flair and comedy and just the no bullsh**t way is awesome. I could listen to you all day! Keep winning bro
This has already revolutionized my lat workout. Never been this sore all through my lats only. Thank you
I love this series, appreciate how much time you're taking to experiment and showing us your results 👍🏻💪🏻
Will add literally no benefit to your training. Of the list important aspects of your training, EMG data would be on the same level as what shorts you are wearing…Unless you started training last week.
Watch Natural Hypertophy… Ryan is subpar
@@liamburns8554 truth. This guy is already jacked so I guess doing it the "wrong" way was just fine. Will these "discoveries" lead him to become further jacked? Doubt that.
@@conciise136 100%.. His jokes and flashy content sucks in newbies.. and keeps them that way
@@ericswidler8743 he is also on roids.. and been training for 20 years. He is not a complete idiot. But I stand by what I said, EMG data is useful got a newbie. It tells if a muscle is activated. That is the be all and end all you can get from the data, no more no less. Flex you muscle with no weight, will get the same data
Loving this series. Many of the findings are things I started doing randomly (lucky I guess?) but it's great to have someone proving it out. Look forward to the next program that incorporates all of the findings.
Mr. Humiston! It is an honor to call you my RUclips big brother! Keep teaching! We appreciate the work you put in.
Love this series. Please keep doing them. Better yet, please create a workout program utilizing all the info from the entire series.
Never stop what you're doing. Thank you again for another amazing video!
These bots are flooding this channel istg
This series of videos are blowing up the effectiveness of my workouts. Most mind blowing day was when I used the info in your shoulder video. Best delta’s day I have ever hard. Mind blowingly good.
Thanks Ryan! You are by far the best out on social media! Always educating, with a dash of humour!! I’ve tweaked my back session now incorporating these exercises!!! Tidy! 🏴 🇺🇸
Sick 🔥 love learning this shit with a side of his humor 😂 keeps me focused and entertained lol but yeah watching these vids are definitely helping me with my mind to muscle connection now that I’m practicing proper technique for the most activation! And for that, I thank you and so does my sore/weak muscles thank you 😔🙏
We appreciate you taking the time to get down to science of all this! Really makes you rethink how you should be training. Keep these coming!
Video production quality is insane! Appreciate the mixture of shots you get. No one’s making videos like you man!
Really can't thank you enough for all your trouble here; and it's clear from how enthused you are that this project has really been interesting and animating for you, too. Thanks for your hard work.
Love these videos, can't wait to watch the next one, I usually don't know whats the best to target my lower back so the next video will be really knowledgeable for me
Thanks again Ryan
If ur deadlifting or doing any stability needing exercise then just don’t worry about it, you could add like 1 exercise if you want but not necessary
@@mikeoxmaul9870 i personally don't do dead lifts because there are generally a lot of things that can go wrong, a friend of mine, slipped his disc in his lower back, that shit scared him and me even though I wasn't the victim. So the alternative I use in my gym is one the lower back machines, I don't know what you call them but they are the one where you sit down and there is a pad near your back shoulder area which you push down while you are seated and the weight brings you back to the seated position.
How you combine humor with teaching really makes this the best fitness channel for what works,what doesn’t and form.
Best way to learn! My attention span thanks you
He is funny, charismatic and has some good lifting advice. But in the end he uses PED's and everything he says must be discounted because he has an unnatural recovery time and a protein synthesis double naturals. Almost nothing he says applies to normal people.
Keep engaging with these videos…your workout programs kick my ass but the videos make my day!!!
Gym 2.0 was the best so far. Can't wait for the new program with all of these findings
3:04 pronated 1 arm row, 3:52 fixed elbow pull over/down... 4:36 15% lean back V bar pulldown...9:26 bent over shrug to standing shrug.....dead lift till you cry and go home
5:52 cable rows
Isn't that a supenated 1 arm row? Not pronated?
@@silentgrind34 🤓
ruclips.net/video/bq-CYdjX5_A/видео.html
For those wondering, I tried using the fixed elbow method on some of these exercises I’m doing now and I definitely feel it more in my back. My biceps are “turned off”. Also, I did way less weight due to the biceps not kicking in and helping. Was hard to see the lower numbers but I know I hit the back better, so that’s all that matters.
I’ve also found it helps to combine fixed elbow with eccentric movements. Holy shit does it get a good burn going. By rep 20 you’re just in pain… but good pain.
That's true but just keep in mind that just because the back has a higher % now vs bicep doesn't mean it wasn't working enough before before.
Imagine back activation was at 100 and bicep was at 50 in the original row....that's a gap of 50.
Now imagine you fix your elbow and now you have back activation of 110 but your bicep is now only at 10...that's a gap of 100.
You are now working your lat at a much higher ratio vs bicep but overall it's only a little more lat activation at the sacrifice of a lot of bicep. Total body wise, you are losing out still.
@@pauljansen6650 back in the day (well about 10-15 years ago) we had a saying, "every day is arm day". My schoolmate's parents were both into fitness and taught us that smaller muscles heal very fast. I think they were right
@@pauljansen6650 Why are you assuming that we cannot feel how much force we are exherting just to make things fit your initial assumption about how training works ... instead of taking in the new information and using it !?
You are so resistant to change that you are making shit up and the worst part is you now believe the shit you just made up and you will use that faulty assumption as a cornerstone for other things in your life you try to figure out where it will cause you failure.
@agnidas5816 Settle down little one. There's a big difference between general training and isolation training. One is targeted which is perfectly fine if that's what you want, but it doesn't change the FACT that you incorporate more muscles overall while still giving your main "focus" muscle/s a great work out when not doing specific isolation exercises.
Not making anything fit any assumption. You are trying to sound smart, don't be so insecure. Maths and ratios aren't everyone's strong point, don't be so hard on yourself for not understanding what I was saying.
I have been watching you for over 2 yrs , You are awesome . . Thanks you for the videos
i just love your content man. learning something new while pissing myself laughing is a whole new thing for me
Great info, Ryan! As always!
Love it love it … LOVE IT!!!!! Ryan, you hit the right spots every time!!!! 👍👍👍🦾🦾🦾🏋️♀️🏋️♀️🏋️♀️
Man, that was a great, eye opening video! Thank you for that. I will be changing my back workout immediately. Much appreciation!! Thanks brother!!
I really struggle to feel my back when in the gym. This should help!!!
Me too, pull up still fails because of arms first. Slowly getting better, but holding elbows in a fixed position on rows makes a lot of sense.
Great work Ryan. I will be first in line when you sale a complete series for a full body workout based on the scientific information you gather.
Yes!
This was really great. I'm definitely going to rework my form to maximize my gains. Keep this up!
I love this type of video with the sensors to says whats Better exercise for every muscle group ...greetings from Italy
Is it possible that you arrange this series into its own playlist? Also, you should definitely present a full body workout with the best exercises!
I don't really understand why the metrics for an excercise are being measured by taking the percentage difference between the bicep and back, woudnt that mean that if for example an excercise miraculously got 200% on back and 150% on bicep it would be seen as worse than one that got 100% on back and 1% on bicep?
Awesome video series with these adjustments--looking forward to the new program.
Honestly every time you drop new info it makes me so much more excited to see the next new program
The info on the one-arm rows makes perfect sense. Back in the 90s Nautilus Plus gym had a lat pullover machine that followed pretty much the same biomechanics outlined here. The growth in my lats was amazing. I went form 0 pullups to 8 pullups with extra weight in one summer. Unfortunately, no gyms I've found have those machines anymore.
I'VE FOLLOWED A LOT OF FITNESS GUYS ON HERE...BUT I GOTTA SAY, YOU'RE MY FAVORITE. THESE VIDEOS ARE SO INSIGHTFUL AND YOU BACK IT UP WITH COLD, HARD, EVIDENCE. THANKS FOR THAT AND PLEASE, KEEP'EM COMING!
all these videos change the game, can't wait for the new gym routine! keep it up homie
I just started working out again after a 14 year hiatus and this channel is my go to for info and entertainment. Big thanks!
Fixed elbow is the KEY to back growth 4:35 and 5:50 do this on every back exercise you can and the difference is amazing!
please can you explain what you mean by fixed elbow position? i cant work out what this means in relation to the movement in the timestamp
@@dylanlawrenceholland3295 It means try not to flex at the elbow which brings the bicep into the movement. So on a close grip pulldown, DONT pull the weight down with your bicep, fix your elbow at 90 deg and pull the weight by sweeping your elbow back. This will shorten the movement considerably...but its not a stretching exercise...
@@manoo422 i get it now...thanks!
Ryan! I did this for back and I’ve never felt so much activation of my lats. I looked like a moron in the gym but holy shit my man! That kicked my ass. Cannot wait for this new workout!!!!
Heyy dude. While performing these back exercises, did you retract your shoulder blades? And does retracting shoulder blades help in better activation of lats?
Thanks for the wrap up
I’ve always worked back thinking my hands were just hooks, and concentrated on pulling from my elbows, if that makes any sense. Always great information. Thank you for your hard work and great humor.
Same here. Feels like zero biceps involvement.
I actually experiment with Versagrips to cut out the biceps as much as possible on these. Anecdotally it "feels" like it's targeting the back muscles more but who knows.
It would be interesting to see Ryan do the exact same moves with and without straps to see the difference in activation.
I went full out and got myself weight lifting hooks to remove forearm and bicep completely and it works wonders.
1 handed cable pull downs are great for the lats . And single handed bentover landmine rows.
@CAPTAIN BICEPS
For so many of these, I'm sitting here, shaking my head and saying, "I knew it!" A lifetime of being pumped full of bad advice and second guessing my own judgement is being unraveled with this series. Thanks!
He works hard, but he does drugs. Does not count.
@@chopperdeathhe’s giving form advice. What does that have to do with PEDs?
You need to be up front about it ,to build trust about the other advice you give. You could even say you can have shit form and still make amazing gains if you gear up.
@@chopperdeath what?
@@chopperdeath dude idk if you watched the video, but he’s literally scaling perfect form, with muscle activation, and every variation for the excercises. PEDS, SARMS, Tren, anything that he potentially could be taking has absolutely 0 relation to the fact he is literally going out of his own way to make sure his Fanbase truly has the least injury prone, and most fucking jacked physiques. But keep typing and don’t workout, let us get ahead of you
Can’t wait for the next program. Good work
Solid video. Quick, informative, a little comedy.
This is the sweet spot.
The back exercise in the thumb is actually one the favorite exercise of old school bodybuilder Serge Nubret, he had an insane back even by todays standards, and he was in phenomenal shape in his 60s. just because something didnt work for you doesnt mean its bad, lifting weights is all abt learning your body's capabilities.
I was thinking the same. Its my favorite back exercise.
This is cool. My only question is, hitting the biceps also doesn't necessarily mean it activates less of the lats?
An exercise can and often should hit multiple muscles like the classic trio (bench, squat and deadlift).
Personally I don't mind working a little extra on arms when doing back or chest, or getting better traps when doing delts etc.
5:52 Now that his biceps are fixed in place, he's doing some insane hip hinge movement; sure less biceps but now you've got your glute and erector jumping in like nobody's business.
This whole "isolation" thing is a lil silly in my opinion, I like the idea of figuring out "this exercie does in fact target the lat" but how much more so than an other specific muscle is much less relevant
@@Hydiz Could't have said it better. I'm glad he's doing these experiments, defiantly inspires to tweak some exercises a little. In the end, we're all built a little different (snowflakes), and you learn to listen to your mind-muscle-connection over the years, or just feel where you got sore after a break.
@@Hydiz well said . I actually don’t mind my biceps getting worked when im doing back, after-all its a compound movement. As long as my bicep don’t take over the whole movement, then some involvement is ok. I learned that from my man Jon Meadows . May he RIP.
@@Hydiz would also say that you're compromising your gains if you're chasing more lat involvement in a movement by compromising load in order to do a weird form variation. Bicep involvement isn't as bad as this video makes out.
@@hefudgedafrog agree, just take in account leg elevations/flexions and squats, leg elevations burns your quads and dont involve almost any other leg muscle, squat does not burn it at the same pain, but idk, lifting heavy ass weights in squat have gave me more size, also, after leg flexions I recover inn1-2 days, after a good squat series? Minimum 3 days hahah
super informative & love the humour - thanks Ryan
It's crazy how much knowledge you pack into a single short video. Plus the jokes are actually funny which is a major bonus.
Hi Ryan, as a junior physiotherapist your videos really help me to target the right muscles in my line of work. Also in my own workouts. Keep up the good work. I even come to your videos for the 'science' instead of some outdated literature 😂
Thoughts on finding the most stimulated forearm exercises? Might be hard to get the EMG nodes perfect but just a thought.
This series is great and very helpful for optimizing time/gains etc. Keep it up!
the best forearm growth is in the bedroom. no emg's needed.
My favorite series by far. I’m going for a pro card in May and I’m implementing the advice from these videos in my workouts.
I've been doing your updated exercises now for 6 weeks for rehab after cancer. I've gained 21% of my muscle mass back after being out of the gym for 7 months. I'm lifting with a focus on each movement to target each muscle instead of moving weight and I'm as happy as a 14 year old finding his willy fun spot for the first time😁. Thank you for your videos
You had me laughing so hard that I had to keep rewinding to actually listen to your teaching. Keep it up, love the videos and humour you add to the mix.
I'm way to unqualified to call you bro, so I'm calling you "Master"
Master, I'm building all my workouts based on the information you are so kindly providing us with.
No BS, in just one week of applying your findings and concentrating on a single muscle group per day, I've seen more results than in the last 3 months.
I'm gonna unfollow everyone else and just watch and follow your advice.
Thank you, Master Ryan!
@@shobe_cc do you even bench, bro?
Do you even look anything close (size wise) to Master Ryan?
Come talk to me when you are as knowledgeable, experienced, swole AF and funny as Master Ryan.
In the meantime, MYOB!
Several years ago, I started being very rigid with the elbow angle. A lot of gym buddies laughed at me for looking "robotic" but they all started going robot when they saw how much better my back started growing.
It was humbling at first because I had to drop the amount of weight a bit at first due to less activation of other muscles, but the results are there.
P.S. love this series
Love these videos bro, very knowledgeable and productive and I'm waiting very patiently for the next one!
Awesome man! Love the vids and youre actually a pretty funny guy so the entertainment value in these is a big plus!
Completely isolating your lats is cute I guess but why would you do it if you could work biceps at the same time? As long as both muscles reach musclular failure at the same time or the lats give out first wouldn't that be preferable to get more bicep volume in as long as you dont have bicep recovery issues?
I think his point is for those seeking greatest hypertrophy and activation of a single muscle. So YES if you were doing back/biceps you now know which exercises to prioritize back first over biceps. In my opinion.
A few days ago I made a guide on how to train back at home with no equipment, so how do u feel about those exercises?
Ryan you are about to help a lot of people save their time & gain way more muscle by maximizing what really works. I’m thankful to have found you channel
Love this series, can't wait to see and try the new program based on these results
i know i am the bogeyman now because u all really love this series but i have to tell you guys its absolute bullshit.
the emg machine has its limit (you can watch really good educational videos about it on youtube) and just concluding what exercise is the best based on the emg results is really bad. it doenst work like that.
Totally agree. This video series is total BS. What a joke.
Even if the EMG was a perfect measuring system, the whole concept seems ridiculous to me. He isn't reporting both numbers but instead just the gap. Each time, the "best" exercises are simply ones with the least bicep involvement. Which is, for example, obviously why a fixed elbow ranks high. But why is extreme isolation ideal? Not even hypertrophy only bodybuilders train like this. He mentioned previous EMG studies ranking back exercises which indicates some rank higher than others alone, without factoring in biceps. IMO these studies would be better, as they simply report what works best for BACK. His follow up testing only helps you to reduce extra volume on your biceps, IF that is important.
@@bonesjones1658 well said brother. Totally agree 👍
Sweet. This is very insightful and I love the different variations tested here. Excellent info to take in
It's the first time when I'm really waiting in anticipation next youtube video, more than any TV series.
Release the program soon my man. Its going to be glorious!!!
This amazing Information. Scientifically based. Thanks Ryan for all of your work. Your videos are fun to watch also.
Loving these videos, great information. I guess I'm going to look dumb going forward doing these fixed elbow movements for lat
This is the best material on youtube. Thanks.
Incredible video! Great work!
Your content has vastly improved my workouts and results. Thanks a bunch Ryan
Wow! Note to test this. Much information. Great news!
Thank you thank you thank you 💪🏼💪🏼 you are 1 of 2 I actually watch. You're awesome man
thanks Ryan...great to v watched this the night before my backday
Yo this series is the best these little tweaks are what can make all the difference in your workouts.
I love you and thank you so much for taking your time to show us how to do the right thing and i watch you almost every day before my workout
Thanks for the very well done informative video!
Yoooooo fk nuts! Sending love and respect from Australia, just want to say your Chanel is entertaining AND educational. Keep it up 🙏
Excited to see the program you put out with all your new data!
Awesome information. I just wish I had watched it before training back this morning.
I am so glad I have come these videos. I learned so much about how, I have been doing it wrong it’s amazing.
I can’t wait for your next program to release (assuming you release one) with this new found information, it’s gonna be intense! 💪😎👊
You are the best I love your program.keep on going buddy.
I literally love this guy so much, I hope he never stops posting this shit, it’s so needed and the jokes always make my day 100% better!
Good informative episode, as always. Would like to see a Mike Mentzer style, "rest-pause" tutorial, as a suggestion.
I absolutely love these videos! Breaking down the science with weight, grip, form just all the variations. And it looks like your changing your mind on a lot of things. But i purpose one more variation, and I know it’s the unpopular opinion but. Weights vs Resistance, or taking it a step further both. I would love to see your findings.
Ghad, testing science and no ads. It's amazing
Gold Mine of information shared. Thank you so much.
Great content. Will consider how best to apply. I do like getting biceps training when doing back. But good to know how much of each.
I love this guy, I can actually listen to him. And his humor is great!
Amazing. I just love the science that went into this and appreciate all of it. Lift/pull smarter, not harder.
Tried the fixed elbow and wow great pump! Thank you for this information!! It’s not going to waste!!
Your videos are awesome! I appreciate the knowledge you share and how you deliver it.. Thank You
Lower abs deserve one of these!!!Best content in youtube on the matter by far!
Ryan I just discovered you.....GREAT CONTENT, GREAT EDITING, GREAT JOB
Thanks for making the video
its amazing, dont stop it. its refreshing to get all this dope movements, and tbh i made some of them by instinct. its awesome to get the proof by some kind of sience.. MORE PLEASE
Nice work man! Following you since last year. Ur reviews are engaging to see! Keep grinding it!
Thank you! I can't wait to try this!
Just awesome stuff !!!