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BRUTAL PULL WORKOUT Torn Biceps and All!

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Rating: 4.5; Vote: 2

If you want a brutal pull workout that will train your lats, biceps and upper back all in one training session, then you re going to want to watch this video. I perform this workout as a full length pull workout follow along with Jesse in a local gym, and I don t let my torn biceps hold me back. This is something that the viewers have asked for for a long time, and now here it is. Many people think of back and biceps when performing a pull workout. That is predominantly correct but you do not want to forget about the other muscles of the arm and upper back that also need attention. We start this pull workout with pullups, but not any kind of pullups. You see, I believe that one of the bigger mistakes I made as a younger trainee was concentrating on building up the number of reps I could do on pull-ups without focusing early enough on adding more weight. After a couple warmup sets of bodyweight pullups I go right with the weighted pullup variation. Here, we do a few sets training close to failure on every set. We also take the opportunity to do drop sets as well. Perform a set of weighted pullups and immediately strip away the weight and then hop right back up on the bar and rep out the bodyweight version until failure once again. Next up is the chest supported row. The particular machine I m using here is called the humbler. Why? Because the amount of weight that you can use on it is less than what you may think you could use. It does such a good job of isolating the back muscles and taking the lower back out of it that you are forced to use more of the muscles you are trying to train. Once again, we use a few different intensity techniques to make this brutal pull workout even harder. On my last set, Jesse is assisting with lifting the weight through the positive part of the rep and allowing me to focus mostly on the slow eccentric part of the rep. This has a great stimulus for muscle growth due to the prolonged time under tension and the muscle damage that can be incurred through slow eccentrics. Next is the lat pulldown. Typically, I prefer the underhand variation of the move when it s included in a pull workout. That said, with my torn right biceps I have to be a little conscientious of this and make the necessary adaptation. This involves using a bar that allows me to take a slightly more neutral grip. The decrease in supination can take some of the strain off the biceps and let me focus more on pulling with the lats and mid back. Again here, we take the opportunity to intensify the sets in this pull workout by performing some slow negatives at the end of the sets performed on this exercise. I ll purposely increase the weight on the stack and perform a bit of a cheat on the concentric part of the lift just to put myself into position for another overloaded negative. We move onto the biceps and brachialis at this point. One of my favorite ways to train the biceps is with a standing alternating dumbbell curl. That said, again I have to make some considerations for my torn biceps. Instead of grabbing equal weight and letting the weakness of the right arm dictate the load that my healthy arm has to lift, I simply grab two different weights. In general, I have about a 10% decrease in strength in the right arm vs the left arm on my direct biceps exercises. The brachialis is then targeted with a hammer curl variation. Instead of doing a typical neutral grip hammer curl I can increase the focus by taking a fully pronated position of the forearm. This is called a cross body hammer curl. Once again, I look for an opportunity to perform some drop sets towards the end of the working sets for this great pull exercise. Finally, no pull workout is complete without my favorite exercise, and the one with pull in it s name - face pulls! Here you want to see if you can grab two ropes to perform it. The additional rope allows you to get into a better arm position at the contracted position of every rep. Finish up with some overhead raises on the face pulls to make sure that you are increasing the time under tension and treating each and every rep as a focused contraction.
Date: 2022-10-10

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Comments and reviews: 14

JDZRT
Hi Jeff! I'm a 41 year old guy that made the decision about 7 months ago to get my ass in shape. I was 215lbs and hadn't done any training in several years so I looked and felt terrible. Since then I've dropped about 50lbs and had decent strength gains. Id say i was near 30% body fat and am now in low teens. I've went from a 250lb deadlift to 360lb (hope to pull 500lbs like Jesse some day) but I'm struggling with my other major lifts. Although I do look and feel much better it has been a little frustrating because I really feel like I've been working my ass off and haven't improved like I had hoped. I train 3-5 days a week. My diet consist of mostly oatmeal, eggs, rice, sweet potatoes, and whatever meat im in the mood for. Is it possible that I've lost too much weight too fast and lost a lot of muscle which is causing my progress to stall? Are my expectations too high for my age? Sorry I know that's a long question but any help would be appreciated.
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Daniel
Jeff, I'm a long-time follower of yours: I am told that blood flow restriction bands can also be used for chest, back and shoulders but I can't find detailed information as to how much weight, reps, etc. for these areas. All detailed information is for the arms and legs and they then add that it can also be used for the upper body but don't describe it. If you know of this, a video on BFR would be appreciated for the chest, back and shoulders (as well as arms/legs. Thank you. Dan
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F. N. M
Q&A Question: Hey, I've been aiming towards a PT degree since I was in elementary school. I just got into college and chose Exercise Science as my major. I was torn between this and Health Science, but in the end made my choice. I would like your opinion on this, What would be more beneficial for someone who is going to get an associates degree in PTA and then a doctorates in PT and why? Love the videos, keep up the great work!
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Thomas
Jeff, could you give us an insight as to why you did not go for a surgery to reattach the tendon?
Were you advised against it? If so, why?
It is always heartbreaking to see that kind of injury left without a treatment, as your arm will never look even remotely as good as it used to.
And while mobility might still be there, it is hard to pretend that aesthetics is not hugely important part of working out.
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Owen
Jesse rushes the eccentric on every single lift. He also doesn't even train remotely close to failure. Has he literally learned nothing from Jeff? The difference in tempo and focus is night and day between him and Jeff. He's made a lot of progress from where he started but it's not surprising he still looks like he barely even lifts despite training consistently for several years. He trains like your average gym bro.
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Jan
hi ATHLEAN-X, is there a reason why you are executing Lat-Pull-downs in that way?
i mean your body is not in line with the bar at the beginning of the exercise and with every repetition you lean so much backwards.
i learned that it is more effective, if you put your body in line and pull nearly the face to the press like if you do sholder press with a bar.
But there are many oppinions to do it right
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sport
Jeff, love your vids and have watched and learned from you for years. But I don't think we should be shaming those kids in the gym for posing. We not only workout to feel good but also to look good and be proud of what we've achieved and that's exactly what they are doing. There's space for everyone at the gym and it's a much better environment for all of we stop shaming people on camera.
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John
I have a gym in my basement but when I go to the gym when on vacation, I have to laugh when I see guys bring their phones with them or watch TV. They do 1 set, then text for 15-20 min then do a 2nd set etc. Or they do one set and watch TV for 15 min then do a 2nd set. I m done my workout while they re still playing on their phones. My PH is left in the locker or left at the Hotel.
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ATHLEAN-X
FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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athleanx
So good to see you two beasts working out togheter. I hope your biceps will heal soon at 100%. Your video means a lot to me, you have np idea how you affected my life Jeff. You give me the push i needed 4 years ago to join the military in my country(italy) and it was for the best. Thank for the hard work. Congrats Jesse for the immense gain bro
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Lukasz
As soon as I attempt muscle-ups, I get pain in what seems to be the distal biceps tendon in my left arm. Other exercises like pull ups, chin-ups and other pull exercises don't cause pain. The (pull) tendon seems to be pretty sensitive to certain push exercises, what could be causing this?
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Jonathan
This is great cos we get to see what kinda weight you guys are working with. Too many videos don t show this and I always want to compare my limits with that of the creator to see what I could be aiming for on exercises like the lat pull down for example
Cheers Jeff and Jesse
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Hanish
Hey Jeff, are there any exercises you would flat out not recommend for someone with herniated discs in the lower back? And are there any exercises/movements that you would recommend in order to build muscle around the lower back, or to help protect the spine in that area?
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David
I learn the most from your work outs. I have made that last pull exercise part of my routine. Looks like I may he s been doing it wrong though now I will rework that one. Thanks. Hope that bicep tears gets the proper medical attention and you get well soon. Jesse focus.
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