📝Get Your Plan Here - More Gains in Less Time: www.revivalfitness.org/programs 🦅These Mistakes Keep Your Back Small: ruclips.net/video/BgMc3DbMW0w/видео.html 🧬Aesthetics and Genetics Deep Dive: ruclips.net/video/TbcYyj7ZkD4/видео.html
Your progress has been great over the years. I’ve been lifting for 15 years and using AAS for 2, and I would advise anyone (natty or enhanced) follow you for advice
Learning to disengage the arms from doing most the work is vital. Also people shouldn’t be ashamed to use straps / grips. For the longest time I was stubbornly avoiding them only to discover I was leaving gains on the table.
@@KurokamiNajimiNah. Guru’s like to make things complicated so they can sell programs and pretend they’ve some hidden must read information. Watch Chris Bumstead’s only 10 exercises for life video. 3 Back Exercises. Deadlift, Barbell Row & Pull-Ups
@@KurokamiNajimilifting isn't that complicated even at the highest levels. People are unwilling to continually push themselves as hard as is necessary to grow for sure, and as was the point of this video people like to make it out to be more complicated than it really is. Its simple, it's just a grind
Been watching you for a while now and you have made some steady improvements all without "maingaining" and getting fat which supposedly happens if you do anything else apparently. Good job.
My exercises that hit back are: deadlift, bent over DB rows, incline DB rows, neutral grip pullups and facepulls ig. Spread over 3 sessions. You really dont need complicated stuff
Barbell rows, t-bar rows, dumbbell rows, pull-ups, pulldowns, pullovers, cable rows and chest supported t-bar rows. Pick 4-5 of them, go hard, use heavy weight and good enough form and see actual growth.
Alex Leonidas said his back has been improving even more now with super wide grip weighted pull ups, rather than staying close to the ribs. Would be intresting to experiment with those
Absolutely outstanding video. Super helpful, insightful and informative. Excellent work. Thanks for all the amazing videos and advice that you’ve shared with us as I’ve learned plenty from it and improved immensely by following your recommendations. Your videos are simply commendable. Truly incredible! 🙏💪👍
Traps grew best on power shrugs. And I do not have them the best, but this changed it lol. Also neck training blew my upper body looking like a monster. Try it out guys.
For the curious ones, I just did measured the tanktop shortest distance on the pics it's 126px on first pic 134px on second pic The photo suggest you got from 630px back (at widest distance on first pic) to a 696px back on second pic, meaning an insane 10.5% increase in back wideness But as the tanktop ratio is 1.06, you have to reduce the number 696px by 6%. Leaving us with a more realistic 654px. So the final increase is not 10.5% but rather 3.8% wider , which is enormous BTW but no as much as suggested by the photo. Meaning the guys complaining in your comment section are 63% right
McGill pull-ups are really effective. I’d recommend doing pull-ups / weighted as the primary pull movement. Chest supported rows (if you had a leg day prior due to axle loading) or db row. I also believe people lack wrist strength and don’t know how to properly retract their scapula and pull with the elbows. Keep it simple, keep good form, and progressive overload. It’s not that hard. A lot of the science based shit is meant for super advanced trainees looking to gain the last little bit of muscle.
1) nobody does pull-ups like they did in this right up to the 70, check out the video of Arnold Schwarzenegger doing correct technique 2) Arnold's close friend he said never does weight pull-ups because if you do in the correct technique you'll be lucky to get 1 rep till get stronger
Btw this isn't new, I remember a phase in 2013-2014 when guys were all going crazy fling different angles to target the way fibers run at an angle in the back. Back then Jason Blah was destroying these guys when he had a better reputation before all the weird fake merc stuff.
Dumbell pullovers are really underrated, really good for your lats. Only downside really is that some people are just way too weak in that range of motion that their tris get too involved.
One hip hinge (any deadlift), one vertical pull (pull up/ chin up) and one horizontal pull (any row) are all you need. Science based lifters are ruining lifting.
I'm not quite convinced that training the big back muscled 4 days a week and that means two days in a row twice is smart. still some overlap between those rows and pull ups, not to mention not enough recovery for elbow flexors. Everything thing else about exercise selection I'm on board with. Just contemplating hidden harms by splitting up lat and trap work.
Wide grip rows from my experience hits traps and rear delts more and close grip rows hits lats more. But at the end of the day any row or pull-up variation is gonna hit traps, rear delts and lats, it’s just certain hand placements slightly emphasize different parts of the back, but still hits all those areas.
3 exercises per session -Pull/Chin Up variation ideally super wide, neutral grip handles for more -Some type of diagonal pull (Geoffrey Schofield has a vid on a list of options), L sit up pull ups, or rack chin -Row variation
People need to stop over complicating it. Look people I’m gonna save you a lot of trouble. (5x5) Do nothing but The Following 6 exercises: 1) benchpress, 2) military press, 3) pull-ups, 4) rows, 5) squats, 6) deadlifts. Do that for one year and you will see gains like never before. I’m talking 50 to 100 pounds of strength increase on each exercise. Stop obsessing over how your back looks and start seeing actual results in strength. If you just do those six exercises you will see impressive results stop focusing on the nitty-gritty focus on the big muscles.
Those are nice exercises and the basis of a solid program. But there’s no reason why someone can’t add some accessories if some muscles aren’t hit very well by the basics (i.e. calves, biceps, forearms, abs).
i went from 55lbx11 to 137lbx4 db rows by just bulking from 178lbs to 200lbs and doing rows and pullups 4x a week in 6 months. people like to overcomplicate stuff these days with their "optimal" exercises and "science based" research.
13:48 - You are leaning forward, so the angle relative to your body position is more vertical. If you lean back you get a true horizontal and if you lean further back like a true ego lifting gym bro the angle makes it so like you are lifting from the ground and it'll be mostly traps.
mr. revival if I've been bulking with occasional cuts for the past 6 years do you think I can safely go to 12-15% and maingain (Not the Doucette way I just mean maintain leanness and have slow gains over time) or would I be missing out on a ton of gains doing that
Close grip is something i've seen others point out too, given that it is a greater stretch. I saw someone else in the comment section mentioned Alex Leonidas take on wide grip pullups for lats, but like, he's like a 3 plate weighted pullup guy, he might need wide grip for targeted lat growth at this point but we "normies" don't need to reinvent the wheel.
unrelated to the video, but as a guy with ED in my teen years I remained skinny fat for my whole life afterwards, I started a bulk for the first time after finding this channel (after the usual althen-x stint) and I started seeing the results. wanted to say thank you
Hey bro, great video, i wanted to ask, do you have suggestions for tricep exrecises that primarly target the lateral head besides pushdowns? I just want some variety
@@bjiffy10 i use cgbp or dips as the first exrecise for triceps because I can load it up the most, aren't they focused on the medial head? And aren't tricep extensions for the long head?
Basically anything which uses an overhand grip and arms at the sides (push downs, bench dips, close grip bench press,etc.) will target primarily the lateral head.
@@itayn6422all the exercises mentioned hit both the lateral and medial heads. Overhead extensions and dual rope pushups down hit the long head. I hope that helps
@@REVIVALFitnesssame but for 5 months, flat back, no shoulders back, no arch, and bent wrists gosh I imagine the pain of snapping my wrists if I hadn't fixed my form
I just do pullups and dumbell rows. Seem to work well enough. I throw in hypers and supermans for my lower back. My back aint anything like yours but that's alright.
I add weight via belt as I can. I barely weigh myself and that will also fluctuate by the time you get to the gym. Plateaus will happen more but so be it.
Unless you're dirty bulking out of your mind you'll progress on them even on a bulk. If your pull ups are the same but you gain weight it's still progress
📝Get Your Plan Here - More Gains in Less Time: www.revivalfitness.org/programs
🦅These Mistakes Keep Your Back Small: ruclips.net/video/BgMc3DbMW0w/видео.html
🧬Aesthetics and Genetics Deep Dive: ruclips.net/video/TbcYyj7ZkD4/видео.html
Just did a solid deadlift session followed by 75 pull-ups. All at the home gym. Go get it, brahs!
Based back workout
I don’t give a damn what anyone says!
Pull ups
Barbell rows
Deadlifts
Get strong , Get Great Technique, You’ll get a big back. No tricks.
@@unovabased44 What are you referring to as cheat rows?
Yeah buddy
Found you a few years ago back in 2020 I think. You’re looking a shit ton better man.
🤜🤛
Your progress has been great over the years. I’ve been lifting for 15 years and using AAS for 2, and I would advise anyone (natty or enhanced) follow you for advice
Thank you 🤜🤛
Any advice about safe peds usage ? I consider starting using after a decade of hard natty training. How is it going for you ? Thx.
@@gomuscup2162You need to do a phenomenal amount of research to learn proper harm reduction practices.
@gomuscup2162 age?
@@russellmuscle7434 i have 33
Learning to disengage the arms from doing most the work is vital. Also people shouldn’t be ashamed to use straps / grips. For the longest time I was stubbornly avoiding them only to discover I was leaving gains on the table.
Agreed.
If u don't have straps, what u can also is focusing more on pulling through the pinky and the outside of the elbow
A big one I usually see on the lat pulldowns is using the momentum to bring it down rather than a controlled movement.
Looking bigger, glad to see the bulk is paying off 🔥
🤜🤛
Solid info. I love this simplified message. I would love it for ALL areas of the body.
Call me old fashioned but I love me some pull ups, barbell rows and some dumbbell rows for my bro’s
Same, the basics still work
If you're doing some form of horizontal row and vertical row, you're good. People get so overly complicated about training.
This mindset is the difference between advanced vs elite vs more elite. People just like things to be simple but they’re not
@@KurokamiNajimiNah. Guru’s like to make things complicated so they can sell programs and pretend they’ve some hidden must read information. Watch Chris Bumstead’s only 10 exercises for life video. 3 Back Exercises. Deadlift, Barbell Row & Pull-Ups
pull ups,barbell row, and heavy deadlifts/rdls
@@KurokamiNajimilifting isn't that complicated even at the highest levels. People are unwilling to continually push themselves as hard as is necessary to grow for sure, and as was the point of this video people like to make it out to be more complicated than it really is. Its simple, it's just a grind
"Vertical row"
Been watching you for a while now and you have made some steady improvements all without "maingaining" and getting fat which supposedly happens if you do anything else apparently. Good job.
Thanks man. I don’t think I could get truly fat if I tried at this point.
My exercises that hit back are: deadlift, bent over DB rows, incline DB rows, neutral grip pullups and facepulls ig. Spread over 3 sessions. You really dont need complicated stuff
I am with you on the single arm cable row. I see a ton of guys doing this, all of them are small.
It’s one of the first exercises beginners will come across now, so they will do it by default. Especially if the guy doing it has a big following.
meanwhile the dudes using dumbbells are getting thicker and thicker lmao
Weighted pull-ups are king 👑🔥
Barbell rows, t-bar rows, dumbbell rows, pull-ups, pulldowns, pullovers, cable rows and chest supported t-bar rows.
Pick 4-5 of them, go hard, use heavy weight and good enough form and see actual growth.
Alex Leonidas said his back has been improving even more now with super wide grip weighted pull ups, rather than staying close to the ribs. Would be intresting to experiment with those
i think he mentioned about how it targeted his teres major alot.
Anyone who says your back hasn't improved this bulk is either blind or hating. Looking good.
I think it found some sect of the internet that dislikes me because most of them never comment here, then randomly they swarmed like bees on one post
I love working back. I like experimenting with it too. Trying different grips to see how it hits. Its so fun.
Absolutely outstanding video. Super helpful, insightful and informative. Excellent work. Thanks for all the amazing videos and advice that you’ve shared with us as I’ve learned plenty from it and improved immensely by following your recommendations. Your videos are simply commendable. Truly incredible! 🙏💪👍
I mean I can see why, I have so much trouble feeling contractiong in my back.
Watch the video in the pinned comment
The old school guys loved T bar rows, which are very close grip with the typical bar
Weighted pull-ups are OP
Traps grew best on power shrugs. And I do not have them the best, but this changed it lol. Also neck training blew my upper body looking like a monster. Try it out guys.
looking huge bro 💪
🤝
Yo, delts are lookin spherical bro, nice work
🤜🤛 It’s spherical… spherical!
For the curious ones, I just did measured the tanktop shortest distance on the pics it's
126px on first pic
134px on second pic
The photo suggest you got from 630px back (at widest distance on first pic) to a 696px back on second pic, meaning an insane 10.5% increase in back wideness
But as the tanktop ratio is 1.06, you have to reduce the number 696px by 6%. Leaving us with a more realistic 654px.
So the final increase is not 10.5% but rather 3.8% wider , which is enormous BTW but no as much as suggested by the photo.
Meaning the guys complaining in your comment section are 63% right
1:15 nothing could have prepared me for this shot
Some lotion could've
People make back training way too complicated. Thanks for making this video bro
🤝
Chest hair gang
☝
McGill pull-ups are really effective. I’d recommend doing pull-ups / weighted as the primary pull movement. Chest supported rows (if you had a leg day prior due to axle loading) or db row. I also believe people lack wrist strength and don’t know how to properly retract their scapula and pull with the elbows. Keep it simple, keep good form, and progressive overload. It’s not that hard. A lot of the science based shit is meant for super advanced trainees looking to gain the last little bit of muscle.
Also, train ya god dam necks on pull/back day
Nobody trains neck for more than 3-4 weeks
@@REVIVALFitness😂😂
1) nobody does pull-ups like they did in this right up to the 70, check out the video of Arnold Schwarzenegger doing correct technique
2) Arnold's close friend he said never does weight pull-ups because if you do in the correct technique you'll be lucky to get 1 rep till get stronger
Weighted pull ups
Lat pulldown
Low rows
Reverse hyper extensions
Bahahahaha.... the turns to the side pencil comment had me rolling!
Lat pulldown, bent over row, neutral grip pull ups and a machine row is all i’ve needed tbh. Rear delt flies for a bonus
All I’ve been doing for back is weighted pull ups, Pendlay rows, deadlifts, and rack pulls+power shrugs for upper traps
As someone who does a mix of calisthenics and weightlifting I will say weighted pull ups and chin ups are goated 💪
Btw this isn't new, I remember a phase in 2013-2014 when guys were all going crazy fling different angles to target the way fibers run at an angle in the back. Back then Jason Blah was destroying these guys when he had a better reputation before all the weird fake merc stuff.
I love this channel
Love you too bro
Dumbell pullovers are really underrated, really good for your lats. Only downside really is that some people are just way too weak in that range of motion that their tris get too involved.
My back really responded when I started working on my Front Lever. Tuck toes to bar, reverse deadlift and scapula pull ups.
Whoa MK looking huge this video man!
😈
hi Rivival luv ur vids ! 😁
can you make a video on how to structure a upper lower routine ?
maybe even a 6 day upper lower ?
keep up the good work !!!
One hip hinge (any deadlift), one vertical pull (pull up/ chin up) and one horizontal pull (any row) are all you need. Science based lifters are ruining lifting.
I'm not quite convinced that training the big back muscled 4 days a week and that means two days in a row twice is smart. still some overlap between those rows and pull ups, not to mention not enough recovery for elbow flexors. Everything thing else about exercise selection I'm on board with. Just contemplating hidden harms by splitting up lat and trap work.
If there’s any area that can get away with that frequency it would be the back but that doesn’t mean it’s necessary
C'mon M.K. you're missing out on a gold mine by not naming a random back exercise the Revival Row™
You’re right. Have to latch your name onto a lift you didn’t come up with / make a very minor variation of so everyone knows you’re brilliant.
9:10 If you got that Natty GH gut, you know your bulk is going properly.
“What type of GH bro?” “Dude I’ve been permanently bloated for 5 months”
Wide grip rows from my experience hits traps and rear delts more and close grip rows hits lats more.
But at the end of the day any row or pull-up variation is gonna hit traps, rear delts and lats, it’s just certain hand placements slightly emphasize different parts of the back, but still hits all those areas.
Look ma! It’s a Grizzly bear 🥰
I only do pp 4 Times a week i train mostly like a gymnast to achieve those strength skill Like planche, Maltese, iron cross ect.
Good content bro ☺️
Thank you 🤝
3 exercises per session
-Pull/Chin Up variation ideally super wide, neutral grip handles for more
-Some type of diagonal pull (Geoffrey Schofield has a vid on a list of options), L sit up pull ups, or rack chin
-Row variation
2:00, you got wide asf holy shit
Wait until the cut 😈
Lookin wide from the back view king!
🤜🤛
Jfc my man called me out specifically in this one
☝️
I’ve started powerlifting a month ago and it might have given me the best gains in my life.
Building muscle like getting good at a musicial instrument. It's just repeative pratice for many many years.
I love that he says the whole ass pencil brand name 🤣
☝️
1 calorie surplus and spam face pulls, got it!
People need to stop over complicating it. Look people I’m gonna save you a lot of trouble. (5x5) Do nothing but The Following 6 exercises: 1) benchpress, 2) military press, 3) pull-ups, 4) rows, 5) squats, 6) deadlifts. Do that for one year and you will see gains like never before. I’m talking 50 to 100 pounds of strength increase on each exercise. Stop obsessing over how your back looks and start seeing actual results in strength. If you just do those six exercises you will see impressive results stop focusing on the nitty-gritty focus on the big muscles.
Those are nice exercises and the basis of a solid program. But there’s no reason why someone can’t add some accessories if some muscles aren’t hit very well by the basics (i.e. calves, biceps, forearms, abs).
Is Barbell rows and latpulldown enough as a begginer?
I’d say yes with a deadlift for the low back too
i went from 55lbx11 to 137lbx4 db rows by just bulking from 178lbs to 200lbs and doing rows and pullups 4x a week in 6 months.
people like to overcomplicate stuff these days with their "optimal" exercises and "science based" research.
@EverybodyLovesGreg 5'9 i'm eating about 4000 calories
Cheeky dig at Israel love that
The back gains 🥵
💪💪💪
I just do heavy rows and weighted pull ups and my back is biggest muscle on my body its my no.1 most developed body part
13:48 - You are leaning forward, so the angle relative to your body position is more vertical. If you lean back you get a true horizontal and if you lean further back like a true ego lifting gym bro the angle makes it so like you are lifting from the ground and it'll be mostly traps.
Pullups n rows
Single arm lat pull-down is solid though
0:53
“unpopular opinion”
thanks god it’s not popular
mr. revival if I've been bulking with occasional cuts for the past 6 years do you think I can safely go to 12-15% and maingain (Not the Doucette way I just mean maintain leanness and have slow gains over time) or would I be missing out on a ton of gains doing that
I think if you stay 15%+ then you won’t miss out on any gains.
Pulldown / Pullups and any kind of rows will make the back grow.
Can't we use weighed hyperextensions to get a strong lower back? I like this exercise and feels safer for me more than deadlifts.
Sure. I’ve been doing hyper extensions lately.
The one-arm pull down hits my back way better than the standard pulldown, but i treat it as an 'isolation' type of exercise, after a barbell row
I'd use it the same way
Close grip is something i've seen others point out too, given that it is a greater stretch.
I saw someone else in the comment section mentioned Alex Leonidas take on wide grip pullups for lats, but like, he's like a 3 plate weighted pullup guy, he might need wide grip for targeted lat growth at this point but we "normies" don't need to reinvent the wheel.
All of 2021 I pretty much just did horizontal pulls and my lats as well as my upper back grew, maybe since I have longer arms.
i actually really hate ches supported rows. feels so awkward to me. when I was a noob it was my go to and now I can't finish a set with that variant
unrelated to the video, but as a guy with ED in my teen years I remained skinny fat for my whole life afterwards, I started a bulk for the first time after finding this channel (after the usual althen-x stint) and I started seeing the results. wanted to say thank you
Enjoy the gains 🤜🤛
i will always read ED as erectile dysfunction instead of eating disorder
@@stopplzs yeah i feel like thats kinda the default
Do you still have an arm day in your split..? or have you been back on 4 days a week
121 K Likes is crazy but good video
Hey bro, great video, i wanted to ask, do you have suggestions for tricep exrecises that primarly target the lateral head besides pushdowns? I just want some variety
Dips, cgbp, lying tricep extensions
@@bjiffy10 i use cgbp or dips as the first exrecise for triceps because I can load it up the most, aren't they focused on the medial head? And aren't tricep extensions for the long head?
Basically anything which uses an overhand grip and arms at the sides (push downs, bench dips, close grip bench press,etc.) will target primarily the lateral head.
@@itayn6422all the exercises mentioned hit both the lateral and medial heads. Overhead extensions and dual rope pushups down hit the long head. I hope that helps
I just do pulldowns,chest supported tbar row and hyper extension shrugs sometimes
Are Romanian deadlifts enough for low back?
That’s not all I’d do but they are very good yes
What do you mean you don't do iliac fiber inverted flying squirrel rows??
Wait, is the flying squirrel row a thing? It's a toss up at this point.
I've always struggled with my lat pull down form, only recently have I mastered the form- after a year of training lol.
I didn’t bench properly for almost 3 years
@@REVIVALFitnesssame but for 5 months, flat back, no shoulders back, no arch, and bent wrists
gosh I imagine the pain of snapping my wrists if I hadn't fixed my form
I know before I watch this video you are going to mention the "illiac fiber pulldown" at least once
How many kg do you weight now man? You've grown a lot since I started watching you in the pandemic (the parallel bar and kettlebell video :)
Thanks man. I hit 91 kg peak bulk. I’m closer to 86 kg now.
When mfs found out you could isolate the lats
Martin rios called you out, we need your response to it.
We don’t though, he made zero points
@@REVIVALFitness you should do another cooking session on the rios twins bruh💀
your delts are INSANE now ngl
🤝
13:30 GYAT
Just do pull ups 😂🤝
I thought that pulldowns made the back wider and rows made the back thicker
I just do pullups and dumbell rows. Seem to work well enough. I throw in hypers and supermans for my lower back. My back aint anything like yours but that's alright.
You got called out by Luigi Rios
He needs to step his game up because he said nothing worthy of acknowledging
The guy doing “pull ups” at 12:40 tho 💀
He’s a beast
Whats your thought on dynamic lower back isolation like jefferson curl like things or just rounding and extentending
Never done them seriously but I’m sure they work
I was just wondering if you saw his video by now and if you were gonna make a response, that's all man. Great video, BTW.
How do you progressive overload pull ups while bulking?
I add weight via belt as I can. I barely weigh myself and that will also fluctuate by the time you get to the gym. Plateaus will happen more but so be it.
Unless you're dirty bulking out of your mind you'll progress on them even on a bulk. If your pull ups are the same but you gain weight it's still progress
i did my first upper body back focused today but i dont really fell much compared to the chest legs and tricps
Wait you do lat movements on the upper day and the with stuff on the legdays?