The Smartest Back Workout (Grow Bigger Muscles)
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- čas přidán 18. 05. 2024
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Want to grow a bigger back? Mixing bodyweight exercises and gym routines is the smartest approach. Calisthenics is optimal for increasing back thickness. Pull-ups are a classic to build muscle and increase hypertrophy. Free weights and dumbbells are good for increasing back width. We can't go wrong with rows and isolation for biceps. Try this back workout to grow muscle and transform. - Sport
Want to build muscle with calisthenics?
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Just a quick one to say how appreciative we are of all the top quality content you’ve been producing over the years, Daniel!!!
Indeed!
Top quality. Great guy. And fun.
Amen!
We appreciate the support. Hope you are putting the info to practice 💪🏻
I am after watching this video for 11 seconds. You didnt wast 3-4 minutes on an intro telling us why back muscles are important, how there are so many exercises, how you have vigorously looked through all the best ones, and how eventually you're going to tell us what they are.
11 seconds in. Front lever pulls. My isometric FL progression has slowed lately, and I used to like dumbbell pullivers but as the weights got heavier they became bad for my bum shoulder. Hadn't seen this exercise and its perfect. 11 seconds for you to change my game. Cheers.
front lever pulls 3-4 x 3-6 reps
pull-up 3-4 x 6-10 reps
db row 3-4 x 10-20
incline curls 3-4 x 8-12
face pull 3-4 x 8-115
6:50 Lmao, that air hump was unexpected.
Got a little too excited right there
Love this one. I’m such a huge fan of calisthenics and rings, but still enjoy weights mixed in. Even with over twenty years of experience as a trainer, I still can’t get over how some of the simplest of the basics can be the most often ignored.
Doing "basics" with calisthenics and weights keeps things fun.
Having this knowledge free of charge is ground breaking! We appreciate your generosity and wisdom! 🙏🏻💪🏼
I’ve missed this kind of videos. Amazing content. Thanks!
Thank you man. This makes me more excited for my next workout!
This is exactly the kind of video I need! A few of these that cover the whole body would be a truly fantastic way to build high quality workouts. Thank you Daniel, I've been watching you for years and bought your 'body by rings' programme. Your work has helped me immensely and keeps me on track what times are tough. Greatly appreciated, Sir!
Another killer clip, the face pull on rings helping the rotor stabilize is something I didn’t know but will implement
I’m going to be using this routine and your recent chest video as my push routine to form a front/back type split. The push day will have quads, this routine will have hamstrings. Both days will have calves.
Thanks for all the content you put our there Daniel. It’s seriously the best.
Thanks mate! This segment is chock full of much appreciated advice on taking things up a notch in my workout. Will be applying these. 🙏
Thank you sir! I used to be a calisthenics only guy but people like Geoffrey and alex changed my mind.
Love this series
Really great video💪 Would love to see a strength focused workout with a mix of calisthenics and weights 🔥
Great content as usual
This is one of the best back Workouts ive seen. Props for such ideas man🔥💯incredible calisthenics
Thanks!
Love it bro!
I love ring face pulls, they feel more locked in than with a cable and there's so much more freedom at the wrist you're not being pulled to a central point and you don't need to rely on other fatigued muscles to create enough friction to move the weight opposed to just moving yourself.
Love this look for ward to your push workout. Thank a million
Thanks Daniel
These are some great ideas that I will have to try!
this was a killer workout, used to do a lot of calisthenics and switched to weights. Love the hybrid approach to be well rounded. thanks!
Lit! Cheers mate 😊
Fantastic video, thanks so much
Hoping for a complete hybrid series of Push-Pull-Legs-Upper. Thank you!
Great video, waiting for a push workout video as well!
Biggest lesson I've ever learned about exercise: use all them tools you can learn in order to create best mix for your personal situation. Thank you for this video!
Just when I was considering into breaking my calisthenics journey into small periods with high-focus on various muscle groups. Thanks!
Mixing calisthenics and weights offers a lifetime of progress and variety 😊
Loved it! Can you please do a hefesto tutorial? I watched a few but I would like your approach better since you’re so professional with your content🙌
Oh damn this combination looks so gorgeous and control i cant wait to try this out tomorrow! Thank you very much Daniel!❤💪
You are class apart.
👌👌
Could u make the same video for a push day. Luv the concept
You're just so informative about body mechanism & I think thats a reason you build such an impressive physique that anyone can die on..👏👏💪😅👀
Thanks
Man, u r a beast!
Great workout. Right now working on unlocking front lever raises.
Shades of influence of Alex Leonidas/concurrent periodization at the neutral-grip pullup section! I like it! We all need to embrace variations and switching things up once in a while instead of being stuck doing the same thing over and over. Especially as we get stronger and reach intermediate/advanced levels were minimizing the risk for injuries and plateus is very important.
I'm glad someone also noticed and that I wasn't the only one!! I was going to also comment about Alex's shades of influence in this workout
@@ItsNicolau Let's go bro!
Nice, Daniel. And ya mentioned much of what I already put in my workout regimen! (Learned some from Joe Delaney; you & he have similar ideas on this good stuff)
That set up is bad arse!
Motivation is what gets you started. Habit is what kept you going.
Great video
King video.
Can you do a video for the triceps and shoulder?
Daniel is the best! ❤
Thanks for this fabrastic video!
Please, make one for what is about building arms, with calisthenics: it will be surely interesting! ❤
Amazing workout. Hybrid is a must have program
Saving this one! I wonder if I will really be able to do the face pulls on rings with the right angle. It looks intense!
Daniel, what are your thoughts on False Grip Pull-ups used in conjuction with Neutral Grip Pull-ups?
looks like Face pulls are the new addition to my pull workouts.
this workout is realy good. tryed it today the first time. the order of the exercises and the fatigue true ot the workout are perfect matched
Awesome video - looking forward to hybrid push & legs if they're on the agenda!? :) Thanks!
Nice! Pull day tomorrow, going to give it a go. Thanks for all the great content brother!
How was it?
Should do a serie with a workout plan, with calistenics and weights.(hybrid)
can you please do video about traps ?
hey! i've recently started seeing videos on diastasis recti, or doming of the abdomen during exercise. could you do a video on this with a calisthenics focus? I've noticed that even as a guy, my abdomen will dome for instance when doing hollow body or front lever training. I've been doing calisthenics for years, but I guess I've just never focused on this aspect because I didn't know it was a thing, just thought that's how my stomach contracted, but now I'm not sure!
Was wondering if I should do front lever pulls even if I'm a beginner who still needs to improve basics more?
Can i include muscleups on beggining of session,and if pullups are priority can i switch with fl pull? First pullups,that fl pull? I enjoyed this video 💯
I thought of a lat pull down. But this looks like something more intense❤😊
Great
I'll be 43yrs old next week snd been following since mid 2022, my back and overall calisthenics journey has gotten better, jusy now in june im doing muscles ups snd yesterday i did an L Sit for 25 seconds, I'm doing great 👌🏽👏🏽💪🏽
congratulations bro on muscle up. I am training since 2019 february , I do 34 kg pull ups, I still strugle for high pullups. but i am happy with my journey. I can do advance tuck planche and very good v sit.
bro any suggestion for muscle up training? advice
@@trevordias7 what's up bro, yeah man scapula pulls, face pulls have really made a big difference, doing negatives and just yesterday I did weighted dips and chin ups 45lbs, 3 sets of 8
hey Daniel, could you show what you eat in a day?
Now a shoulder workout please
This is exactly what I am after. Hybrid workouts for the win!
I only have one of these pullup bars in my door. I am not able to do much other than pullup and chinups. But i am started hanging in one arm. It has made med stronger in my pullups amd so on. I Will buy som gym rings. I have trx braces i use it alot for arms and back. Home gym. THIS IS THE WAY
Is that your home gym? It's beautiful
I'm big fan sir
🚨🚨🚨🚨🚨
..Sir please share FL pull progression..
You should sell a work out plan utilizing calisthenics and weights, I’d be the first to buy! I love your other program as well but would love it if you sold one with both.
Can i do full fornt lever pulls with band instead tuck front pulls??????
can i ask you something why is the chin up easier than the pull up pls make a video
Absolutely love this one! I’d love to see more in a push workout hybrid as well!
Also, I’m dealing with golfers elbow from doing too hard of a progression and a supinated grip back lever. I would love to be able to continue to work my back in a way that doesn’t stress my elbow. Do you have any suggestions for possible exercises? Thanks a lot love the channel!
I would advice you to visit a fysiotherapist about this mate. For sure they can give you a lot of info.
6:51 to failure boys!
How often do you recommend this plan in a week?
Does press-ups activate rear delts? What does can I ask?
Yep. Never forgot what Elliot said in an old video. "It's hard to grow muscles that are short and tonic"
How can you optimize muscle growth if you only train 3 days a week? Is this sufficient to build muscle? Would each session have to be full body? Or could I keep it PPL? Please let me know
How many times a week should you do that work out
how to seat up bench for db chest supported row
3:32 Daniel, what do you think about chalk instead of gloves/straps for grip? Up until now I'm a (stubborn) natty that relies on my sweaty hands due to me wanting to know what my own body can achieve. Altough I think it hinders my progress as the only day where I tried chalk I was amazed by the additional reps I could do. Will it ultimately also increase strenght when not using chalk?
Will try this workout tomorrow, thanks for the well made video!
Lol just use chalk scrub
dumbbell rows
I agree that straps aren't sissy.
You can tie easily the first strap from the dumbbell with a free hand, but you don't dispose of a free hand for the second dumbbell.
I need to see the trick for not losing time or get a strap loose
how come you don't maintain the false grip on the ring face pulls? Isn't that more unstable? Like if you put your hand in from underneath the ring i think you can still maintain contact with the wrist because it's a ring you just rotate it and still get the lock. it would just make the rings slightly angled instead of perfectly horizontal.
6:09 *grumbles in Athelen X* 😅
How could an workout look like? I don't think this is a full workout bc we are doing like 16 sets of back exercises. A nice way could be splitting the exercises in two sessions? And mixing some chest exercises in there?
Hey, in your more recent videos I've seen you strike a lot of bodybuilding mandatory poses. Are you planning to enter a (natural) competition? If not yet, would you consider it? I mean, you are really lean anyway, so shredding down completely, far into the single digit bodyfat percentages shouldn't be impossible for you.
I've never said this, Daniel you got an ancient Greek physic. When you're doing rows, it looks like you have the Panama Canal on your back. SO muscular mate. I must buy your hybrid program.
Its like when people says its sissy to go Down on knees when you cant do more pushups. Its about reps and keeping pressure under time
Should i continue doing upper/lower body or do like arnold ?
I need rings for my training
What would be a good way to combine this workout with the chest workout? Like with a push-pull split, repeating the same workout twice per week?
yes. In his FAQ he said his current split is push-legs-pull-rest-push-pull.
0:21 do you have a substitute for db pullover? Would cable be fine? I personally struggle with shoulder pain (probably due to mobility issues).
Ring Rows might help with that, cable is also fine
Daniel, big fan! Thank you for your informative and well put together videos. You and the guys at saturno have changed the way i progressed.
Guys if you don't have a set of rings, buy some today! They will for ever change your workouts.
Thank you!
It's a huge training but I think demand a long time more than 1,5h, I think don't works for me, unless u think that can be a pull routine and not exacts a back workout routine
Bench supported DB rows or inverted rows for lat strength? (Both with low pulls)
If I had to pick just one, you probably get more bang for your buck with inverted rows, however the limiting factor for some people might be the ability to maintain core stability.
The bench kinda gets in the way a little bit on chest supported rows. Once the movement gets heavy or challenging, the chest inevitably pops up off the bench with every rep because the lower back wants to get involved.
Single arm DB rows are better, provided you put the same leg forward as the side you’re working ie. Right leg forward, right Lat working. It eliminates almost any chance of twisting and ensures it’s your lat that does the work, not your hips/legs. There’s no need to put your knee on a bench either. Tbh I dunno how that ever came about, but everybody copies it now without anybody stopping and questioning why.
B-Pak did a quick video about this 6 years ago: czcams.com/video/bHoSwmGfA7g/video.html
Havent Got that much space to train
Algorithmic massage
That’s why sage northcutt has the most aesthetic physique
Tis Irish Bob saying hello
Thank ye fer this segment Lad. Irish Bib enjoys yer channel and ideas.
Enjoy yer weekend ahead.
🤗😇😎🇮🇪🇨🇵🍀☘️🦾🩺🥂
bro's rhomboids/mid/lower trap are thicc ash