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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. I just finished a new back workout and I figured,
you know, this could be helpful if I could somehow retrace my steps, put it on video
here for you guys so that you can learn and see from just one
example of an ATHLEANX type training video and workout, how you can benefit much more
than you might be benefitting now. And it all starts with the mindset when you
go into your workout. First of all, I broke this workout down into zones. I tried to be
very focused on an upper back zone and a mid to lower back zone. And when I say
low back, I think that might be the most important zone that we’re talking about because an underdeveloped
low back, or a low back that doesn’t get paid attention
to in your major back workout, is going to undermine your ability to perform at your
best through all of your other back exercises. It’s going to sap away all of your potential
strength that you could be building on your big back exercises. So, I find a way to incorporate
it into the workout itself so there’s never an excuse of, ‘Oh I don’t have enough time to incorporate
it, or I just didn’t have enough time if I had to choose one or the other, I’m going
for the big, wide lats and upper back, and skipping the low back.’ So, as I take you through, watch what we do,.
First of all, we target the mid back. And with the mid back, the first exercise up is
a classic Lat Pull Down. Again, here, we’re working on sort of the
width or the V Taper of the lats. And we do that by performing 3-4 sets, heavy, as heavy
as I can control. Remember, it’s not about momentum but controlling
the reps. We move on from there to one of my favorite exercises, the Barbell Dead Row. This is just a classic power exercise starting
from the ground up. It’s a combination of a Row, it’s a combination of a Deadlift. The Barbell Dead Row is an awesome way to
build back strength, but look at the key focus here. Look at the positioning of the low back. If the low back is not strong enough, can
you see what would happen to your ability to actually lift heavy weights on the exercise
itself? You’re going to be limited. So, we want to make sure that we’re working
our low back and we’re going to do that here in this indirect way, but watch more importantly
where we go from here. Once I’m done with those reps and sets, I
go to the next exercise which is over at a Hyperextension machine. Here I’m demonstrating
on a Glut Hand Raise, and we do a Static Hold, and we do a Y Raise.
And the Y Raise is just basically the angle that I’m creating here with my arms in relation
to the rest of my body. So, I’m basically forming a Y. And caution
here. I’m not going very heavy at all, and you won’t either. I’m using 5 pound plates.
But i’m holding that Static V hold, and I’m working on that all important endurance
factor when it comes to the lower back. The muscles of the low back are postural in nature
and are supposed to be able to hold you up, upright, with good posture, and withstand
the forces of those heavy back exercises when you go to perform them. So we want to work
on our ability to do that and work on our endurance. And it makes a whole hell of a big difference
when we can do it. But we’re not done. Now we’ve got to go to the Upper back portion
of our exercise. Targeting that upper back zone. Zoning a weaker area than our midback doesn’t
mean that we don’t have to work on them. We probably have to work on it extra hard. So, the first exercise here, I go back to
the Row, but we change it a little bit. We do a High Boy Row. And the High Boy Row is
just the bar path. The bar path stays a little bit away from
my body and it arcs up towards my upper chest and it kind of arcs back down. You can see this natural arc. I’ll even slow
it down for you here so you can see that the bar path is actually going up higher. When we pull up high, we’re obviously pulling
more with our elbows and we’re pulling higher up on our back on the opposite side. So you can see that those muscles are getting
a bit more work here from this tweek to the Row. You won’t be able to go as heavy, but
it doesn’t matter. It’s heavy for those muscles, and that’s the
point. We move on from here to what we call a Perpendicular Landmine Row. So, I’ve demonstrate before the benefits of
a Landmine Row when you do it parallel to the bar standing side-by-side next to the
bar. That’s great, and that’s a different exercise.
It has more of a core, front side core focus on obliques than what I’m showing you here. This now allows me to get that elbow up and
away from my body so we’re getting that higher portion of our upper back involved and we
could load up the weight again here. I’m trying to go heavy. I’m trying to stabilize
my core so I’m trying to go heavy and follow that proper bar path up and high. We work
on both sides, and guess where we go? We go back to the Hyperextension machine,
or the Glut Hand Raise, and we work on a different version of the Static Hold of the isometric
hyperextension. And this time we’re going to hold a pair of
dumbbells. And right here I’ve got 20s, and we’re going to try to Row as long as we can. Row for 10-15 reps without breaking the isometric
hold. Continue to work on that conditioning and that ability of your low back to hold
you when you feel the most fatigued because that’s when it’s going to be alive
and that’s what’s going to wind up hurting you. so then we go back and we finish with one
final sort of coup de gra on that whole posterior chain low back side. We’re going to tie in the gluts. We’re going
to tie in the hamstrings. We’re going to tie in the lumbar spine. We’re going to tie in
the upper back. All this gets done through a Superman Hold,
but we’re going to hold those dumbbells in our hands to do what we call here the Angel
of Death. You know the snow angels when we do this move?
Well, we’re still doing that move, but we’re calling it the Angel of Death here because
it’s a hell of a lot harder and a lot more unpleasant than the snow angel
you might have done as a kid. And here, you’re just trying to follow that path all the way
down, all the way up, keeping your chest off the ground, keeping
your legs and thighs off the ground and seeing how many reps you can do. So guys, you see here that when you, first
of all, if you’re going to start training like an athlete, you’ve got to start training
and not just working out. Don’t just go the gym and do the things that
you think you might want to do that day. Go there with a plan in mind, attack that plan
very systematically, and start allowing yourself the ability to
command what it is that you’re doing. Be in control of what you’re doing. You’ll be instantly
surprised at how much stronger you can get when you have a clear focus and a clear path
on how to get there. My path was to attack this thing in zones and really work on making
sure that the portions of my back that I’m going to
need the most when it comes to building strength throughout the rest of my back, the more glorified areas of the back, right,
the width and the thickness, I have to make sure that i start with maybe the stuff that
not a lot of people want to do, but we all know we need to do. And guys, if you’re looking for an entire
program that puts that all out for you, step-by-step, and allows you to actually even forget that you’re doing the things that you don’t necessarily
want to do because you’re enjoying the way there, guys, the ATHLEANX Program is geared
exactly for that. And I’ll coach you through every single day.
I want to make sure that I’m there to keep you on the path to looking like an athlete
by training like one. You can get that at ATHLEANX.COM right now.
In the meantime, if you like this video and you found it helpful, leave your comments and thumb’s up below and
let me know what you want to see here, guys. Four times a week now we’re making videos. I’m sure I can cover what it that you want
to see. You’ve just got to let me know. Alright, I’ll talk to you guys soon.

100 thoughts on ““COMPLETE” Back Workout (Width, Density, Strength!)

  1. what do you suggest for older guys like me, who have had pinched nerve injuries from playing football in my younger years. I'm 51 and it takes a little longer to heal these days.

  2. Started watching your videos and I have been working out but following what you said learning your ways I feel like I am bout to take it to the next level!

  3. I Think He is the most boring Gym Youtubere, But still the Best and has the Best knowledge of muscle-groups

  4. What if you teach a set of people your ways and then open up gyms worldwide.. I need it here in Sweden where I live :p

  5. What exercises do I do instead of the ones with the hyper extension machine. My gym sadly does not have one of those machines.

  6. All the exercises you have explained I tried and it really works deeply on the exact part of the body. The way you explain that gets fits into my mind and motivates me to try it and take it to the next level. All what I can say is thanks and love you a lot.

  7. Excellent for my beginning a low back routine post lumbar fusion after my 1 year anniversary… very light weights if even possible… I’m very humble 😆🤣😂

  8. Hey Jeff! Thank you bro. For another awesome workout. I love the way you go into such great detail when you are explaining how too perform a exercise saftly and correctly . And how too get the best results from a specific exercise. I am just barely trying too get myself back into shape again, after a long battle against heroin that I am finally clean and winning the battle against it. And getting my life back. You're weight training videos are a huge help too me in helping me take my life back again. Thank you very much Jeff. Sincerely Billie Scott Olsen

  9. Watching it again, I just realized that high boy row looks like upright row done in diagonal position. Even if the shoulder is not the main mover here, but I assume there's some internal rotation of the shoulder. Is it gonna be safe, Jeff?

  10. "Coup de gras" would mean "cut of fat". Coup de grace…(pronounced like "grasse"). is what you mean.

  11. Could you please put more inner , middle and lower back exercises? Also I need some helpful tips to train and see muscle striations in my hamstrings and calve muscles. I’m a bodybuilder and certified personal trainer and strength and conditioning coach—I would like to see some advanced and challenging resistance training workouts to help me in the gym. Thanks.

  12. Quick question, I love this workout, only problem is I work out at home so don’t have access to lat pull down. Can you recommend a barbell/dumbbell alternative? Thank you 🙂

  13. Never thought a Youtube trainer could feel like a personal teacher. This guy managed it. Its great. Thanks for all you do!!

  14. Awesome advice from you again not boring and who cares what others think cos what you do in the gym speaks volumes when you out there
    I love pushing my limits as it raises the bar . Excellent work aka passion

  15. You only mention reps and sets for two of the exercises, I just duplicated 10-15 for 3-4 sets on all, was that the plan? JW, needed the lower back exercises for sure

  16. great i started gym month ago i realy do what people do in gym but your videos help alot i just have a question Wings work out and Back work out is both same?

  17. Appreciate everything… I was wondering that you could do a "how to do a full body workout for beginers" video for actual beginers like myself… thanks jeff

  18. Love your vids. Can U do one about motivation. Easy to stay motivated with the training. But the diet is killing me and takes away progress. I am fit, but a bit to fat 🤔

  19. I've been watching a lot of your videos recently and Im starting to try to incorporate some things into my training regimen. I've got some herniated discs in my back so Im working really hard to build the muscles around my lower back and become as strong as possible.

  20. 2.33 in the video. I like to do this but I have a gym at home. Any suggestions? Got a Power rack but cant figure out an easy way to do this exercise.

  21. I wish Jeff would analyze my body while working out T.T
    I have hyperlaxity(super flexibility in my tendons/muscles) like i can dislocate my shoulders, lick the tip of my elbow, turn my arms 360° vertically and rotating, like rlly weird stuff. The thing is that my motion of reps is way bigger than other people and i get rlly fast gains. However sometimes i have pains which i can't name. Jeff help me!

  22. I did all these exercises in this videos and two times two different guys came up to me to tell me I’m doing the exercises wrong and that what I’m doing is not doing anything for me. I then show them the video and then they walk away laughing at me. I don’t want to end up in a Gym fail video… I don’t want to be like the 405 guy.

  23. static hyperextension with dumbbell Y lift: Can this get done on a flat bench or exercise ball? (This equipment isn’t at my gym.) Thx.

  24. please, I need help from anyone expert reads this comment
    my lats are not equal! the left side is wider than the right side I don't know how can I fix it.

  25. I just came back from giving my gf a ride on my back while carrying her backpack , I left n told her I will be back ,so she shouldn't call me back, that's a lot of back use exercise for me…..

  26. Hey Jeff,Raymond here, had a off topic question,I've heard a ton about intermittent fasting and I just don't have the knowledge and confidence that I would do it right. Could you do a video on that if possible…? Raymond, Fife,Washington.

  27. Another great video mate… thank you 🙏🏼🏄🏽‍♂️🇦🇺 p.s. I do the “angel of death” exercise increased reps with no weights and find it really assists with my surfing

  28. The excercises are rare and maybe unorthodox, but not do they work! Weeks after trying workouts of Jeff’s for the first time, I’ll see others doing the workouts after seeing me 😂😂😂

  29. Hey Jeff ,,,fat gal with ABBS ,,,thanks 2 u,,,I found u Oct 2018,,& with u I've transformed my self rite in front of my family & friends eyes,,,I'm pushing 60 ,,,
    ,,,I did as u said I made a plan to concentrate on my core 1st ,,,,& every thing eles has mostly fell in to place,,,except a few spots,,,,the front thigh& inner thigh,,,,under arms & sides,,,I think my hips are coming along quite well for an
    ,, ,,,, ol fat gal with abbs ,,,,,,

  30. Would love to do the bent over row exercises but i hurt my lower back years ago and ever since it's not held up and I've done lower back exercises but it never holds up. Any help with this issue would be great

  31. Awesome videos, Jeff. So many people benefit from there and it’s obvious.
    Could you please do a video that could best show BASEBALL players WHAT LIFTS they should do to hit the ball harder. Thank you!! God bless.

  32. For me this guy is ideal muscular guy.. I feel people just brainlessly appreciate big muscular guy but to me they all look weird and out of shape as well.. Dnt like this bodybuilding competition with these muscle tumor bodies.. Those extra muscle tissues need lots of extra protein, carb and fat and probably supplements.. And maintenance as workout extra time.. This guy body is ideal for me.. Why this crazy dream of extra muscular

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