Get A HUGE Back With This Simple Squat Rack Only Full Back Workout!
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- čas přidán 7. 06. 2024
- Squat Rack Only Leg Workout- • How To Annihilate Your...
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0:00 Intro
1:06 Pullup Variations
4:51 Lat Prayer
7:57 Row
12:54 Inverted Row - Sport
I usually warm up with front levers, directly into handstand push-ups, and then a set of 20 to 30 muscle-ups. After that, I usually wake up and go to the gym.
Dream the dream and one day it will become reality
I was reading this slowly and got to 20 muscle ups and was like... hmmmm wow! - Dr. Mike
Dude looks like he's got 💩 on his head
@@RenaissancePeriodization he got us all in the first half
Fake it til you ache it
this barbell only series is pure gold for home gym owners luckily i have my college gym but loved the info
I've got a rack at home. I attached a long 4x4 to the top and hung a plate loaded pulley and cable in both ends. It's surprisingly capable substitute for a functional trainer.
yeah I have a home gym with way more than just a barbell but I went to a commercial gym even when my brother and dad get and stay huge with our home gym. Over the pandemic I transitioned to the home gym and even though I do have stuff like cables DBS and a few other things, you can do so much with just a barbell.
@@Novafan ya, I've got a few specialty bars, adjustable dumbbells, landmines, bands, and tons of attachments for cable stuff. But the bulk of my training is done with barbell compounds and a rack. It's not as convenient as a fully equipped gym in terms hopping between selectorized cable machines, but I never have to wait for a rack and it's in my basement. There's been days where I do 3 sets an hour and just hop back and forth between the gym, video games, jamming, chores, etc.
I got your mom at home sahoo
Open mouth and put it in there bald bitch and don't 4get to roid up
Can we get more squat rack only videos? Working out at home that is my main piece of equipment. And I’d like to learn how to get the most out of it
watch channels focused on home gyms to learn all the different things you can do, then watch RP to learn to put them together into something feasible. There's a ton of info out there, don't slow down your gains by waiting on content creators to make new videos explaining it. One suggestion however, get one or two pulleys that attach to your rack and you can get near-enough equivalents to most machines and some dumbbell exercises.
Absolutely, more incoming! - Dr. Mike
Dr. Mike, Jared, real talk here. Just came here to say you guys have changed my life for the better. 2yrs ago I found your channel while at 295 (thick) now 185 (lean) at 6’3” after watching every bit of content y’all put out. Thank you, keep up the good work.
Hell yes, Quinn. That's amazing!
185 at 6'3" is impressive, really amazing work man!
@@nickdutton6218 thanks!!
Good Work Bro!
same, when i first found this channel i was 5.5 uncut, now im almost pushing 6" cut
Man the way every single rep is controlled and looks the same despite it looking like Jared is dying on the final reps is just incredible to me. Definitely a much needed reminder to check my ego and reduce the weight I use so I can stay in my prescribed rep ranges without form breakdown in the final few reps. Awesome video as usual!
Definitely a skill! We can pretty much ALL get there too, it's just not very egotistically rewarding at first. - Dr. Mike
THANK YOU! I try to be as machine like as I can. Helps you to hit that correct RIR as well
As people have said, the squat rack only series is great for home gym owners - BUT, I'd like to add that it's also gold for PTs training clients at peak gym times... Thanks for the content 🙏
Yeesss great point and thank you! - Dr. Mike
It's great to hear you plug us home guy guys. Nice to see a pro train with what we have at home!! Thanks!!!
I love seeing this kind of thing. I work out in a home gym and this is damn near identical to one of my back workouts for this mesocycle, with the exception that I took the hit and put pull-ups in after barbell rows for sets of 5 in week 1.
For the straight arm stuff Mike spoke about I’ve done front lever pulls & “reverse deadlifts” which are actually more akin to reverse front lever pulls in the sense that they’re the same idea but eccentric first & bring the body into a pike position so they’re slightly easier. A tad daunting if you aren’t familiar with inversion but they flog your lats if you get them working right.
This is exactly what I've been looking for!
Amazing video Jared preaching wisdom
These are my favorite videos... Father and Son interaction rocks; and the simple equipment selection.
I. Put these style videos on during my workouts. This really helps! 👍
Really loved the video. It’s extremely helpful to me because I’m currently training at home gym. The lat prayer idea is so creative. Thank you! 🙏
Even in the gym, with a lot of exercise choice, I like to stay in one area as long as possible. Eg, if I'm doing dumbbells for chest, I'll stay on them for shoulders, instead of moving away. Similar for other things like Smith machine, cable stack. Anyone else feel like this?
I feel this. Keeps you from having to wait for a piece of equipment. As long as you let people work in with you on that equipment
I've started designing splits with this principle in mind, since there is never guarantee I can get what I want when I want it if I move around a lot
True but you then become the guy everyone hates because no one can use the smith machine for an hour 😂
@@Harry-rr4km reread. “As long as you let people work in with you on that equipment”
@@kyleblackburn9058 fair enough but I was replying to the original comment
Good tip using scapular pulls to warm up your back and pulling movements. My subscapularis has trouble activating bc I never pulled correctly which lead to loads of issues with pressing movements
More of this please. Love the rack only workout and I need more ideas lol
Awesome video. Like the home gym style 👍
Love it! Pretty much what I do at the moment aswell :) and it works great! Glad you mentioned how this will work for a long time, gives me some hope xD
I will use that in m workouts! thank u!
I use bands to assist my warm up pullups. I also use a light band to take some stress off my beat up shoulders in the stretch position
Mike, you seem to have finally convinced Jared to be more in front of the camera.
And I have to say Jared, they’re a fun to watch. Good job!
Not exactly a Mike thing haha. We just record what we can when I'm there and often times Mike is busy so I do what I can! Glad you're enjoying them
Bro is literally in crocs, is elite level
My favourite CZcams channel
You can also do one armed or two-armed rows with one end of the bar planted in the corner of the rack as a pivot. Also you can do negative reps of behind the neck pull ups.
I love Dr mike
The banter always kills me. I can't decide if I'd love working with these two or slowly descend into madness over time..
Madness. 100% lol
Oh he’s actually doing DOING these sessions. Cool
Hell yeah!
This is really informative and interesting! One of the biggest things that have helped me build muscle aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!
When is it appropriate to preferentially use a bodyweight exercise (like pull ups or inverted rows) in place of a weighted one? I looked for videos on the subject in your playlists and didn't see anything that addressed the question. Also, I've never seen you or Jared suggest elevating the feet to make a bodyweight exercise more difficult. In the video Jared suggests a weight vest for inverted rows but not elevating the feet. Am I missing something? Thanks.
Where do you get your background edm music? Sounds like REZZ x Deathpact. I want more 🤤
One belt for each mindset! 😃❤
Works great. I’m a firefighter and we have two squats racks and db that’s go up to 100 at the station gym. Works good if the day I work falls on a pull day 👏
I find it weirdly satisfying watching enhanced insanely buff bodybuilders doing full ROM on exercises.
one of these for each muscle
What are your thoughts on bbell pullovers for back as a lat prayer alternative?
Dr. Mike, when programming, I like to include a stretched position exercise and a peak contracted position exercise for certain muscle groups (mainly bis/tris). Is there any reason to put one type of exercise before the other? Is there something to pumping blood into the muscle then putting a loaded stretch on it or vice versa? TIA!
Dr Mike your son is full of potential at bodybuilding. He will have a great future
Been doing this with my Pivot bed-barbell rack, minus the lat prayers. Wanted to continue doing lat prayers after I left my local Goodlife Fitness a year ago, so I've been doing front lever raises with and without bands.
Waiting on an in depth Dr Mike gym walkthrough about what pieces of equipment he has why he has it and how he likes to implement it in his training would be really dope
Same
As always, I enjoy your contents very much and already learned a lot!
However, I have a video idea which interests me a whole lot: Two smaller workouts a day vs a longer one.
What are the benefits and maybe drawbacks of both? Thank you so much and keep up the great work!
Yes!! I want to know this too,
Backs and racks baby!
On the inverted rows why use the separate bars to go through (some squat racks won't have this) to select a height rather than using the barbell hooks/pins you would normally use for setting the height? Then rotate your body through 180 degrees so your pulling against the frame of the rack rather than the hooks of the pins?
Jared and Dr. Mike are fucking cool!!!
Don't give Mike that credit!! Lol.
I honestly just watched this for the real housewives drama that usually goes on when Jared and Mike do videos, but you guys find new ways to disappoint me every week.
🤣🤣 you want it? You got it...
Hey.... Hey MIKE.. FAAAAK you.
I do something similar, just swapped in Ring chin ups and ring rows
might be easier to use your jcups for your step up to your pull ups
love these kinds of videos to see what you all do without machines. also, how soon is leg day after this? ever notice any interference from those heavy BB rows when you do leg day?
Definitely. The good thing is that for most strong people who can SLDL a lot, bent rows are not limited by the lower back. That being said, doing lots of vertical pulling first can make that your lats and upper back the limiting factors on the row and you need less load and risk less chance of your lower back limiting you later! - Dr. Mike
@@RenaissancePeriodization thanks dr. Mike!
Important to start with pull-ups followed by rows. I found when I start with rowing and then pull ups my pull-up performance suffers a lot, vice versa it’s not the case
I do them on separate days
BRUTAL; SIMPLE; ACCESSIBLE; STIMULATIVE
Ah man, he's rowing in the squat rack again
05:57 You can also try to do tuck front lever as well. I'm pretty sure people who do lat prayers can do at least tuck front lever.
need squat rack only full bicep workout plz thx
😂 double Rehband. That’s some advanced shit right there
I gotta try to work in more inverted rows into my workout
"I suck at pullups" proceeds to execute them perfectly, by textbook, no kipping whatsoever, with full rom and controlled eccentric
What kind of straps are you using for these lifts? My current ones are falling apart and looking for something to help with pull days.
Versa grips. They’re the best
For the giant set technique where you pick a target total rep number, what happens if you get to the final set and there’s either way too many or way too few reps left? Ex: Shooting for 40 total reps, averaging sets of 10-12. After 3 sets, you’ve accumulated 34 reps. Last set only 6 reps??
Im a back guy. Always have been. Starting to lean more towards racks lately though.
I'm reading this before bed and I'm super tired. So I read your comment as if it said "I'm a black guy. Always have been" 😂. I was like wth. Forgive me. I'm tired.
So many ideas for skipping leg day!
Rack pull ups smoke the lats (good even if you can do full pull ups) and if you have the strength, do inverted deadlifts (upside down deadlifts) as well
I hate being that guy but... have you tried facing the other way just to need only the hooks for the inverted rows? I used to do those putting a ladder between two shelves in the warehouse I used to work long time ago.
Would y'all recommend using giant sets to ease the tracking of progress in pull-ups? Since I suck at pullups too, and seem to always get less reps than the last set, it seems like just progressively doing more reps each session, no matter the amount of sets, would be a good idea.
That works. You could also do more sets with less reps and less rest. Like 10 sets of 2 with 30s to 1 min rest.
K Bogues has a nice technique to always be adding to your pull ups in a sustainable way with good form.
Find your max pull ups with good form and do the following:
3 pull up sessions per week for 10 weeks -
Day 1 - 3 sets of 90% of max reps
Day 2 - 4 sets of 80% max reps
Day 3 - 5 sets of 70% max reps
At the end of week ten your form should improved a tonne and you will have added some reps. Rinse and repeat. Works like a treat if you have the patience and long term commitment. If you struggle with hitting 6/7/8 pull ups to start with you can do that exact same with assisted pull ups or bands.
Is this a weekly training? Or for 2x a week?
What do ya'll think about doing "leg supported/assisted" pull ups with the bar set at squat height - basically the inverse of pike push ups? For me it started as a way to warm up for pull ups. Then, I realized I can still get a mad lat pump with them if I'm diligent and start off in the 20-30 rep range - I had to resort to that because of some shoulder pain a while back(no access to machines). Now I use them both as a warm up and as an intensity technique to "burn out" when I'm doing pull ups, but want to save time - I'll do a few sets of pull ups with shorter rests and when I feel my reps start to drop too low, I'll burn out with a couple of sets of "leg assisted pull ups". They're not very Instagram worthy, but I swear they work for me. I feel that much like inverted rows, these just don't get any attention because of how they look - like "Oh, you're cheating with your legs"... Side note, I rarely use straps when I do pull ups and rows because I want to develop a strong grip and haven't invested time specifically into grip exercises(outside of, well, you know), but these "leg assisted pull ups" are in the 20-30 range for me, so that's one of the few occasions when I'll sometimes use straps.
If you're getting great pumps, it's a thing! I always struggle to keep my legs from doing too much, especially near failure. I'll say this: really unload the eccentric and it can be a great movement. - Dr. Mike
Dear Dr. Mike Isratel, I have a huge request. Can you please make a video very similar to this one, as this one was perfect for me. But, instead rather a Squat Rack only Chest workout to grow bigger Pecs. I hope you read this and make a video, Big thanks Dr. Mike
I started working out at home with some calisthenics and improved weights, like putting books in a bag. I dont want to pay for a gym membership and im pretty much good to go with what im doing, the only issue is that i cant do vertikal pulling, because i got no pullup bar or anything like that. Do you have any advise how i should train vertikal pulling? Or should i just skip it? Anyways i like the videos on this channel a lot, even the more nerdy ones. Cant wait for the next video.
Look up isometric exercises for your back
Also try finding a flat rock that’s not to heavy and rowing it. I use to do that but make sure it’s flat. Easier to grip it that way
@@zimmyyzz9971 thanks, the rowing stuff is not the problem but the vertikal pulling
I'm pretty sure curls will come up in this video and they will be allowed in the squat rack
How come you don’t do slower tempo when it comes to pull up?
Not criticizing, but curious why you're not trying to slow the descent on the barbell rows?
When are Dr Mike and Jared finally going to break the tension and give us the kiss we all want?
You're disgusting. I'll have to stop watching this channel then for sure. The gay stuff is bad enough. Don't need any more than that.
The monologue at the end. I feel for you Jared. I'm here to talk if you need someone.
🤣😅
Make sure to save time for bicep curls in there to really piss everyone else off!
Meanwhile the guys who actually have to Squat stands in a corner and waits for the full back workout to end.
Based on your experience with the focus on heavy compound movements…I don’t have access to leg press or hack squat machines. What are my next best options for muscle mass growth?
Slow eccentric paused squats. Downsets of those. Lunges. Bulgarians. You name it!! Tons of stuff!
@@JAREDFEATHERRP thanks! Would love to see a quad dominant video from you where you wreck the legs without using leg press or hack squat machines.
Anyone have a routine for only having a Functional Trainer available? I was lucky enough to snag a Titian and don't really know where to start.
I know we have "at home templates" at RP
Jared Feather became pro for our sins.
God i love these guys videos
W vid
Hey everyone
First of all, thank you for your great videos, they help me a lot!
I have a video request.
-Incline Smith Machine Pressing-
Many thanks & greetings from Germany!💪🏼✌🏻
That Jared Feather is a handsome bastard!
Lmao. Thanks for the lie. Made me feel good about myself momentarily.... Back to nihilism now.
Exercise bands for warmup >
Please dont do slow motion on whole heaviest set, would of like to know how fast was his reps really on bent over lat pull
His last name is Feather cuz he’s got some wings!
Imagine you're Jared. You're in Dr Mike's class, being his best student. You probably respect him a lot.
Then you become close friends with him and he does stuff like the end of this video.
I hate it here.. this is a cry for help.
When you're heavier I can see that being more challenging but I'm only like 160 lb and I can easily row myself like that. It's definitely more challenging with a barbell for me.
Jacknife pull up for warmup! Cmon Doctor, you should have tought about it!
I was expecting you to row the actual squat rack
What is your weight Jared? want to compare you’re pull up performance
He’s floating around 245-250 if you check his IG
Bro inverted rows are so slept on. Go weighted!!!! Do not… I repeat…. DO NOT sleep on this god like S tier exercise
How are you loading it? Backpack? Weighted vest?
@@tharjaco backpack. That will allow you to overload the movement with weight plates. Weight plates are the best and they don’t move around as much as kettlebells or dumbbells.
Dr Mike, what does the science say: racks or back?
I’m on a cut rn but I’d take a big bite of that vanilla cake. 🔥🔥🔥
Please don't objectify Jared like that.
If I choose rack, its gotta be lamb racks. Edit: this is a very useful video, cant wait to watch the entire series. I have a home gym.
Think dr mike needs another belt!
I mean if you're going to hand the camera over to somebody, Jared Feather, IFBB Pro is that guy. :)
4:28 why are you out of breath Jared, we haven't even started
I struggle to do three pull ups . I do start at the complete bottom of the movement with my arms straight elbows locked . I can just touch my nose on the bar at the top of the movement
I do pull ups once or twice a week for 5 sets
I have elbow problems ( nerve ) which obviously is an obstacle . I am quite bottom heavy with big legs
Maybe I am destined to be a three repper permanently . Very frustrating I feel like giving up . But have the view that not doing pull ups at all will be worse for me
Any advice ?
I was in a similar position a few months ago. When I started grinding pull-ups I could do about 4 reps absolute max and I increased that to 7 following Eugene Teo's approach of increasing volume by doing a lot of small sets starting with 10 sets of 2 every other day, then adding reps to the first few sets until I hit 10x3. I probably went too hard with the volume (I had a foot injury at the time so I wasn't doing anything else) and ended up with median nerve entrapment. Cutting the volume down to twice a week, occasionally changing the pull-up grip, and doing a few sets of nerve glides every day for a few weeks made the nerve issue go away almost entirely.
There's a video on this channel addressing being able to do more pullups.
@@TRXSTA38 thanks I’ll look it up
Love the giant-humans in-baggy-clothing-look
wheres that sick shirt from?
Did you ever find out? Help us @RenaissancePeriodization !
I now feel better about my 5 pullups at 200lbs. lol
🤣 You're welcome
Backs over racks all day