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Can-t Get a Muscular Back? Just Do THIS!

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Rating: 4.0; Vote: 1

If you have tried to build a muscular back but it just doesn-t seem to be responding, then you are going to want to watch this video. Here I-m going to show you how to get a bigger, wider back and to get all of the muscles in your back to stand at attention. The key is knowing how to activate each of these muscles fully and then develop them through the rest of your training. As I did with the biceps and shoulders, I-m going to show you again how important the mind muscle connection is to developing the most muscularity as possible in any given muscle group. The back is no exception. In fact, because of all the muscles located in the back including the lats, traps, rhomboids, teres major, teres minor, infraspinatus, rear delts, erectors and more you will want to be sure you know how to activate them all. The first thing to do is experience the feeling of an intense contraction in your back muscles. This can be accomplished by taking your elbows and tucking them as hard into your sides as possible. You should immediately feel the lats working if you do this properly. Now some people lacking a good mind muscle connection may not be able to feel this that much. There is no need for panic but you should be aware that you will need to work more on your ability to feel the contraction by doing this drill a few times every day. The idea is to squeeze as hard as you can and see if you can develop a bit of discomfort in the muscle. If you contract but cannot feel any type of shortening discomfort or contraction then you likely are missing the mind muscle link that is helpful for brining out and developing maximum muscularity, size and performance. Next, you want to not just tuck your elbows into your side but then drive them back behind your body. This will engage many more of the muscles of the back including the scapular muscles and traps. See once again if you develop any type of discomfort when doing this. The idea should be that even if you didn-t on the first one you will on this one since it intensifies the muscles participation. Finally you want to try and include a rotation to the movement. Here you will pull one elbow back and around your body to really feel the squeeze. If you still can-t feel any strong contraction then you definitely want to focus on getting better at doing this by frequently performing these three activations multiple times per day and week. To hammer this home however I have a complete back workout activator called the Size in 6 Minutes workout for back. By alternating a lat pulldown variation with the bodyweight y press exercise you will be able to hit every single muscle in your back. The key is not to speed through your repetitions but rather work hard to squeeze every one of them hard, even if it means holding the squeeze for 4-5 seconds each time. Go from underhand pulldowns to y presses, back to overhand squeeze pulldowns, y presses and two final variations of the pull down. See if you can keep it up for 6 minutes straight. This is not easy but it is a great way to reinforce the contraction that you are able to engage through the bodyweight version of the sequence. Once this is improved and you are able to start applying it to all of the other exercises you do like rows, pullups, chinups, etc you will be amazed at how much more muscular your back will be. For a complete step by step plan that shows you how to build a more muscular body from head to toe be sure to head to and get the ATHLEAN-X Training System. Start training like an athlete and overlook nothing in your training
Date: 2022-04-22

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Comments and reviews: 10

Tommie
Honestly, this is the truth. I myself, is guilty of doing the mistake, of pushing up the weight over time not paying attention to my form. And suddenly i just stop feeling it after my back workouts, or the day after that, in my back and my lats in particular. Trying to redeem the mistake, i tried more sets, more reps. But no cigar. Only when i dropped weight, and really focused on squeezing my back on each rep. Numbers, both reps and weight, not really important, i found myself in a really fatigued and fully exhausted and burnt out state after my workout, with a prominent day after muscle soreness. Same goes for most of my training, my pecs, biceps etc. Only my legs i find hard to visualize and feel the muscle contract. Sry for english.
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jeff
Thanks for this video. Ignored my -habit- of counting reps as well when following your instructions here. Did 3 sets of each and added 3 sets of resistance band rows. When I was done my back felt worked but not exhausted and felt like I could do more but I held back just to see how my back would marinate overnight with the work I had done. Next day I'm here to say I have soreness in my back muscles I haven't felt before! The difference is massive especially in the mid-trap, teres major and rhomboid area. Years of lifting and then this. Wish I would have known this info a long time ago. Thank you Jeff!
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Mj
Sir I follow ur exercises but please can u tell us or focus more on rear delt exercises like w or others slowly because u go really fast so we don't know the movement can u explain the movement slowly for rear delts please im trying to practice these in gym but u go really fast im unable to understand or can u please help with ur program I can pay or give me ur cell number so that I can meet u for training sessions im going for bodybuilding competition im very serious about all the exercises please help me out man thanks u so much sir.
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Deja
I've been doing a lot of weight work while in isolation.
He says start by squeezing your back muscles with the elbows in.
Me: Owww! Yes I feel that!
Squeeze with your elbows out.
Me pouting: I'm already really sore from.
Pulls elbows back.
Me: Awww damn I feel that.
Now rotate: Ouch! No no! Oh he said you should not be able to hold that very long. Good. I am really sore.
Good video! I just need to stretch before I workout tonight.
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Jonan
everyday i climb a 50m turbine more than once. wearing a safety harness. only developed forearms from it. after watching these videos i see it as a 50m of back training. i use every 3rd step and a squeeze the shit out of my lats. and now my back is growing at an insane rate.
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garagedj
Ok Jeff I did what you said. I didn't do all the exercises but I did concentrate on activate my back muscles and getting a quality workout. I only did Wide Grip Pull Downs, Underhand Pull Downs and cable seated rows but my back is still feeling it. Thank you
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Michael
I want you to train me. Not great at creating my own routines and have wanted my back (especially mid back) to grow for a long time. Played college baseball and developed shoulder problems because of overtraining my front and not having a developed back.
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Nextuur
cant feel shit sitting here doing these activation exercises, do i gotta just keep trying to feel something i cant feel? I'm having a little trouble understanding this, or maybe the point is just to try and use them enough to eventually feel them
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Smocy
I actually got a pretty good back. mostly because I for the longest time thought that pullups was a chest exercise. Anyway.
Oh yeah and isn't the -w- exercise the same as the exercise against shoulder pain except there's no wall?
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raymon
Not many people can copy his eating habits. I am 58 and have a lot of injuries and can not do a lot of the things he teaches. His body fat must less than 5%. He needs to do videos for older people who will never look like him.
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