5 Steps to Get a RIPPED Back
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- čas přidán 27. 01. 2024
- Find out exactly how to get a shredded back with this step-by-step guide to build a bigger stronger back. Not only will you learn the best exercises to build a wider back and lats but you'll also learn diet tips to burn fat and get ripped.
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A ripped back can be more attractive than perfect six-pack abs and having a strong back also improves posture, prevents lower back injuries, and enhances athletic performance. The best part is that unlike abs, and calves everyone can get a ripped attractive looking back regardless of good or bad genetics. So in today's video, I want to show you how you can quickly develop and shred up your back muscles so that your lats, rhomboids, and traps can pop out every time you take your shirt off.
And the first thing that you have to do is add thickness and size to your upper, middle, and lower back. The best way to do this is by lifting heavy weights for your major back exercises. Now a lot of people spend tons of time performing exercises like low rows, reverse flies, and skydivers, and even though these are all great exercises, nothing will add thickness to your back better than heavy deadlifts. Specifically, I'm talking about Romanian deadlifts, where you'll use your hamstrings and back muscles more than a regular deadlift. And again it's critical that once you get the correct form down you go really heavy. You shouldn't be able to do more than 8 to 10 reps. If you are then make sure you up the weight. The weight load should also be heavy enough that it requires you to use straps because those large muscles in your back should be significantly stronger than what your grip allows you to handle.
You can also wear a belt after you do your warm-up sets to support your lower back. But make sure you get some good sets in without the back brace before getting to your heaviest sets. This way you still get all the benefits in terms of strengthening your core as well. Now if you're worried about back pain you're probably doing the deadlifts incorrectly. You should be lifting with your lower back, instead, it's a hip-hinging movement where you pull your hips back to lower the weight, and push your hips forward via a hinging motion to lift the weight back up. You only have to lower the bar halfway down your shins before lifting the weight back up. So deadlifts are one best exercises because they allow you to isometrically load your back with a heavier weight than you can do for barbell rows, pullups, or really any other back exercise.
However, after completing 3 to 4 heavy sets for deadlifts, you should also add in these other exercises. An exercise like pull-ups is extremely beneficial for your lats, which will give your back a wider appearance. As soon as you possibly can try to perform pullups without any assistance from resistance bands or the assisted pullup machine. Both methods offer a great way to start doing pullups, but as soon as you can you want to start performing unassisted bodyweight pullups, and then weighted pullups with a focus on upping the weight over time. Bent over barbell rows are another great exercise that you can and should go really heavy with. If you want to work more on your upper back, bend to 90 degrees and pull the barbell in towards your chest. Meanwhile to work more of your mid-back only bend to 60 degrees and pull the barbell in toward your belly button. Both are great variations that you should be incorporating into your workouts.
Another great exercise to develop unilateral back strength and to build up your back stabilizer muscles is the one-arm dumbbell row. Again you can perform this exercise by pulling the belly button for overall back development, or you can pull to your chest with your elbow out to your side for more upper back development. One last excellent key exercise for your back is the lat pulldown and obviously, as the name implies it'll help you develop your lats. Make sure when you do these you just pull the bar down to your upper chest, don't make the common mistake of using your rotator cuffs to pull further than that. So deadlifts, pullups, barbell rows, dumbbell rows, and lat pulldowns should be your main go-to exercises for building up your back muscles in the shortest amount of time possible. And again the deadlift is probably the most important one because it allows you to lift the heaviest load out of all the exercises, it's also the best at strengthening your erector spinae, developing the appearance of your lower back musculature, and separating the left and right side of your back.
Now aside from doing these exercises, if you want ripped back, you need to lower your body fat percentage. Without a low enough body fat percentage, those big bulky back muscles just aren't going to show especially if they're covered by a thick layer of fat. As with other areas throughout your body like your stomach, love handles...
![Eminem - Houdini [Official Music Video]](http://i.ytimg.com/vi/22tVWwmTie8/mqdefault.jpg)
Best Exercises for Bigger Lats: czcams.com/video/dVGdBaZZuG4/video.htmlsi=XwOHB2P0Uz1BOTtf
Best Exercises for a Wider Back: czcams.com/video/apWQucmQU5w/video.htmlsi=8pSe_I7VXVebbXzy
Best Exercises for a Stronger Lower Back: czcams.com/video/wbdc0KN-d_w/video.htmlsi=ulgr2HdW9judHdbI
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I love how this channel is so consistent.
I really enjoy doing deadlifts. It took me awhile to get the technique down, (my husband is a patient teacher), but once I did, I felt I accomplished something when I could lift a huge amount of weight off of the ground. Empowering...for an old lady. 😉💪
I am watching since year or two daily videos of all fitness youtuber, and you are by far the best one in regard of the wide angle of informations. Continue like this, I love your videos!
Good video as usual 🎉
Wow simply just wow bro you are doing a wonderful thing by making this video and telling about this 5 steps to to get ripped back and keep it up and keep up the great work as always and take care
Keep smiling always
The editor is having real fun editing the video,nice work man😂❤
Wow, great video. ❤
Great video
Changing my life one day at a time because of you 🙏🏼🙏🏼🙏🏼
Amazing video
Good vid bro
🦍 True this video was straight to the point no BS
Will you be at the Arnold expo in Columbus coming up March 1st? Your videos have been very helpful and it be cool to meet you.
Do not leave out Kettlebell Swings - I swear. Makes a HUGE difference.
spring cut is coming but i'm going to start early, going to south beach miami first week of april
I will be honest, the new logo for your channel's icon threw me, I didn't recognize you at first.
Same. I liked the other one more.
Same, i thought it was a recommended video and I really hate those
Same
My back is my focus right now
Nice to meet you 🥰🥰🥰
Sir can you make video on the science of metabolism adaptation , reverse dieting and how to eat more and still loose fat
Bro can you use neck correction belt shoulder correction belt or any work out please tell me
Never seen that skydiver movement before 👍
Great video! Also, thanks covering about vegan protein sources!
Suggest good home exercise for this
What about doing deadlifts on a deficit?
Got a lower back injury from deadlifts at 90kg smthn 6 months back what should I do
لو سمحت يا صديقي اعطني تمارين عن كيفيت اظهار عروق اليدين
Hell yeah
@GravityTransformation I have two titanium rods and six screws in my spine (all lower spine region) and sure these deadlifts are not ideal for me, any other suggestions for me to add mass?
Weighted hyperextensions
Understood bro.
Are there specific meals that go best with certain exercises. Like Back day is Monday for me. In that day I may want to eat less meat and more fish etc? Or visa versus? I break my workouts out into six days working a certain body part each of those six days . Example: if it’s a legs day, is it better to eat a certain way on legs day? More carbs less protein or visa versa? I think you get my point.. do you offer this type of education for your clients? So I know exactly what I’m eating that day and what body part goes best with those meals. Or am I on the wrong track..
Yeah! 😤
I am not too sure about yhe heavy emphasis on deadlift in order to develop a muscular back. Sure its going the help with gluts and also core strength.
But the muskel hypertrophy is actually not really strong on isometric exercises even with a heavy weight.
Hey man where did you get the people in your thumbnail I want to start a channel pls reply❤
are these enough?
Fantastic and must for me to do all these workout to build my strong back,good friends!!!🏋♂️🏋♂️🏋♂️🏋♂️🏋♂️🏋♂️🏋♂️🏋♂️
Big Back Benny
Dude!
I agree with Romanian Deadlifts but what do you recommend to someone with an L4th & L5th fracture -what kind of exercise(s)..?!
Did you get a response to your question? Cheers
It always boils down to diet. No getting around it.
Best comment I saw today.
Facts
That's where everyone falls short!
What diet should I be eating?
So true. With the right diet you can gain noticeable muscle in no time if you train correctly
I am surprised you didn’t mentioned dumbbell pullovers
serratus
@@pretty_flaco Also, back and chest, and even triceps if you position your elbows differently. It's such a versatile and underrated exercise known as the upper body squat.
Flare your elbows to the outside if you want to work your back and serratus for massive results. Reply once you do, and you will realize I was right.
0:15 super 🌟 rajinikanth
❤️💪🏻🔥🔥
3:20 made me choke on my food
explain?
that's me in the left pic of the thumbnail, how far will i get by mastering pullups?
What about calastetics ? What can I do to improve my back
Pull ups
Weighted pull up as a progression
Inverted Row as a regression
I’m sure there’s a couple of more that is not coming to mind At the moment
Good luck with your journey
Stiff leg deadlift and weighted pull up’s.
For pull ups I started out with jumping up rather than bands or an assisted machine. I've tried all three and got the best results from jumping.
Have you tried inverted rows? I love them as a regression from pull ups.
Pull up negatives would be another regression.
I wanna start on weighted pull up as a progression when I finally progress from band assisted. Wish I had access to an actual assist machine
Good luck with your journey
❤
If you you only eat once a day at night a few hours before bed, when is the best time to exercise?
"quickly"
Only people who constantly go from fad diet to fad diet and do stupid things like getting shot up with Ozempic to lose weight believe that there is a magic pill or fast solution to fixing years of bad dietary habits and lack of physical activity. The people who know that it takes months or years of hard work and dedication to truly and correctly fix a weight problem understand that a couple months of cutting is actually the quickest way to lose fat.
The machines designed to work out specific muscles is better than dead lifts, so you don't have to bend your back.
Don't forget about swimming
It's super good but all the hustle sucks
2:45 aren’t these rear delt exercises
0:07 John Abraham
O 1:11
bro
am a 14 year old and play low row in 110pounds=50kg and still my back doesn't show single muscle
I just can't get some proper deadlifts done.
You need a direct trap exercise in there to optimize the look of your back.
weighted pull ups bro
Ive been craving sweets since Nov and ive gained 12 lbs ...ugh!!
It's hard to detox from sugar after the holidays!
I've learned through trial and error to add more protein to my diet. An extra scoop of Casien protein powder in my after workout shakes, or a hard boiled egg before reaching for the cookies. 🍪 🥠
At first, start eating sugar-free chocolate almonds instead of the regular ones. Add dark chocolate chips sugar-free to your protien waffles, cottage cheese bowls, or snack of walnuts and chocolate chips.
Eventually, it'll go away with consistency in healthier habits. 😊💪
@@Leo-mr1qz hello from Gatlinburg TN Smoky Mountains Park...I greatly appreciate it...I've been eating pints of ice cream nightly...maybe if I switch to cool whip ..lol. I have a channel here and I can tell in my face I'm gaining...lol ..I've lost 110 lbs before, so I can do this
@@TheGatlinburgHussey Be careful with the cool whip because it has hydranated palm oil in it.
If you have a sweet tooth at night, make a protien shake or better yet, a protien hot chocolate.
Recipe: 1 mug full whole milk (grass-fed for better minerals and vitamins)
1 scoop protien powder
2 tablespoons cocoa (unsweetened)
1 tablespoon cinnamon
1 teaspoon (to your taste) vanilla
Heat it over the stove for 3 to minutes on medium, or until the ingredients mix together and it's at the temperature you prefer.
It's delicious and satisfying.
Also, I'll eat a 85% dark chocolate square with organic (no fillers added) peanut butter on it. Yum!!
Take care . 💫
@@Leo-mr1qz omg..yes!
another yugiro hanma back video submission to the algorithm 🤦🏾♂️
I m lallu😊
Eat sleep gym repeat ....
why are the exercises shown here looks wrong in terms of form? 😢
Did Indians notice thalaivar?
And as you get older… cut the carbs
My back is still pretty ripped even though i have a slight double chin and a belly from eating a lot
Venison has more protein per gram than any other source.
you have 5.8 million subs and 118k views. that is a TERRIBLE ratio🙃🙃
99% of your subs DO NOT WATCH YOU
a deadlift is lifting deadweight thats not a deadlift those are romanians and you never want to do those heavy
age is 23 my height 166cm i want to increase my height to 170 . Guys can have any idea to increase my height with the help of gym. 😂
4th
deadlifts are dumb, no thanks. I do light hinges and dont get injured.
1st
So much incorrect information here. Impressive how much you got wrong.
Fasting didn't seem to help YOU hang on to any muscle. Do you even lift bro?
Lol. NEVER USE STRAPS!! Deadlift will strengthen your forearms and grip like nothing else...unless you use straps. Let your grip strength increase as your deadlift increases. Straps shouldn't be used for anything in the gym. Same for gloves.
Can i just point out that this guy really really takes his time editing his videos, it must be really stressful. GREAT JOB DUDE. Seriously i subscribed for the edits alone🤣 not that your information isn’t helpful, on the contrary, keep it up man🫶✌️👏🤟🤘👌
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