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Muscle-Building Workout and Diet

– What’s up, guys? It’s Chris Heria, welcome to another vlog. Today we’re gonna be doing
a quick and effective back workout for complete beginners, all the way up to even
more advanced athletes. And to make this quick and effective, the main focus will be to be utilize the most efficient exercises
for the target muscle group in the most effective combination with high intensity per round. Getting the maximin results from a short, simple workout routine. Short, simple, and highly effective. And when it comes to back, the
main exercise in calisthenics is pull ups, but in most
cases, beginners may find the pull up too difficult,
and may be lacking the proper strength and
coordination to do it. But there are many exercises
that work the same muscles, and won’t require you to
lift your entire body weight, but also highly effective for
developing your back muscles and can even be used to increase
your pulling repetition. Advance to harder pulling exercises like pull up or one arm pull up and increase your your
overall pulling strength. So if you’re ready to get
started, take out your phone, open up to the Heria Pro app and lets do this workout together. If you don’t have the Heria Pro app, you can go ahead a download
it on the App Store, or the Google Play Store. And not only will you get this
workout routine on your phone but you’ll get all the workouts
that I’ve done on YouTube, as well as my personal
programs and daily workouts that I post on a day-to-day
and weekly basis. It’s basically like having me as a personal trainer, in your pocket. So if you’ve got the workout, let’s go ahead and get started. The first exercise is gonna
be Australian pull ups. Wide + shoulder + close,
we’re gonna go for 10 each. And remember, every single
exercise is scalable by adjusting your ankles, so
if it feels too difficult, go ahead and increase the
angle, and if it feels too easy then go ahead and bring your
body down a little bit more, drop the angle that’s
gonna allow more weight onto this exercise and
give you more resistance, but still allow you to
engage in perfect form. So with that said, let’s go for 10, wide + shoulder + close, each. (hip hop beat) All right, so if you
saw when you were doing the Australian pull ups
one of the main things that you wanna do, is
you wanna make sure that you’re pulling up to
your lower chest line. This is gonna give you
proper back engagement and muscle activation. If you’re pulling up from too high, you’ll be using a lot
more of your rear delts to help with this exercise,
and the main point is to try to emphasize and engage as much of your back as you can. Lastly, not only is this
exercise great for developing muscle and strength in
your back, but it helps you to master the fundamentals of the pull up and pulling motion. When it comes to all pulling
motions, you want your body to be working in gears, starting off first with your scapular retraction,
then following through from your elbow, and finishing off with the tightness of your grip, constantly holding that
contraction in your back, going all the way to the top, so you reach all the way back down. And if you can master
this pulling technique, then you would have mastered
your entire pulling motion. Now we’re moving onto scapula shrugs, and as I just mentioned, the
first movement that you do when starting to do pull ups
is retracting your scapula. So if you can get a strong
retraction in your scapulas, for sure you’re gonna be super strong when it comes to pulling
and very comfortable when it comes to hanging on the bar. And the retraction of your scapulas is gonna be taking a
lot more resistance now, making pulling a lot easier. So we’re gonna work on this main aspect for this next exercise,
we’re gonna go for 15 and we’re gonna hold the
last one as long as we can. So you wanna have a
really tight grip, relax, let your shoulders go all the way down, and adjust from your shoulders, keeping your grip as tight as you can, you’re gonna pull your shoulders up without bending your arms, as high as you can, come back down. Let’s go for 15. (hip hop beat) Now after training this for a while, you wanna eventually
move onto just one arm to really start increasing
your scapulary retraction. Let’s just do a couple. (hip hop beat) All right, now moving on, we’re gonna be going into one arm Australian
pull ups, but first, let’s open up the app and go ahead and input that last exercise. All right, so now we’re ready to go. So for these one arm Australian pull ups, we’re gonna be doing 10 on each side. Remember to choose an angle
that’s gonna challenge you, but definitely allow you
to preform the exercise while maintaining perfect form. Let me show you guys
what I’m talking about. If you start right here,
at a really high angle, it’s gonna be very easy
to pull in and out. You can continue to walk down slowly, and test the angle to see
if this is a good angle that will challenge you. So choose a position
that’s gonna challenge you and let’s get right into it. (hip hop beat) All right, there we have the
one arm Australian pull ups, and again, it’s super
important to make sure that you’re keeping your body in a completely perfect straight line, it really helps if you’re
squeezing your core and your keeping your legs straight, as well as retracting your scapulas. All right, let’s go ahead and check that exercise right off the list. Go ahead an input exactly
how many reps you did. We’re gonna move on to the next exercise, and that’s gonna be Australian chin ups with a close grip, for 15 reps. (hip hop beat) All right, so there we
have Australian chin ups, with a close grip, and doing this exercise with a different grip and
a different hand placement, is gonna engage and emphasize on different areas of your back. For example, when you’re
doing the close grip Australian chin ups,
you’re emphasizing more on the inside of your back,
and of course the back is one of your biggest muscles,
you definitely need to be training all the different muscle groups within your back, with different
hand placements and grips. So go ahead, input that last
exercise, how many you did, and we’re gonna move onto
the last, final exercise. This is actually gonna be a movement that’s gonna train your
antagonist muscles. And your antagonist
muscles groups for pulling, will be pushing using your
chest and your triceps. In antagonist training,
training opposing muscle groups will actually help you prevent injury and get you a whole lot stronger. Whenever we’re doing any
particular movement or exercise, there’s always supporting
muscles that help you do that particular move. And if your main muscle group to preform a certain exercise is strong enough, but the supporting muscle groups are not, that is exactly how you get injured. While your main muscle
group can take the overload, your supporting muscles may have not been properly developed and definitely won’t be able to take the
same amount of overload. And in most cases, a lot of
times your antagonist muscles are helping to support
a particular exercise. For example, when you’re
contracting your arm, your bicep is contracted
but so is your tricep. And when you’re doing
a pull up, your bicep is definitely engaged a
lot more than your tricep, but the tricep is helping
support the coordination of that movement, and that’s
why antagonist training is super important and why I
threw in a pushing exercise at the very end of this routine. In fact, after we finish these push ups, you’re gonna feel a lot
stronger in your pulling and you’re gonna be ready
to go for the next round. So let’s go ahead and knock
out these last 20 push ups. I want you to do as many as
you can, with proper form. If you can’t finish the total
20 push ups, drop to you knees and continue to do knee push ups until you complete the entire repetitions. Let’s go for it. (hip hop beat) All right, that’s the last
exercise of the routine for a quick and effective back workout, that’s gonna have you build
solid muscle and best of all, anyone can do it and it’s
still highly effective. Now eventually, you’re gonna
get a lot better at this and the goal is to increase the amount of sets that you can do this for. So if you can work your
way up to being able to do three or four sets of this in a row, then that’s a great workout. And to take it to the
next level after that, you need to start adding more resistance. And the way you do that,
is by adding more weight to your body weight exercises,
with the Heria Weight Vest, that you can get at And remember, to get this
workout on your phone, and for more of my personal
workouts, and workout programs, download the Heria Pro
app in the App Store or Google Play Store. And with the Heria Pro
app, you’ll be getting my personal workouts and workout
programs sent to your phone in real time as I complete them, as well as different
workouts and workout programs for all fitness levels,
that I’ve made for myself, and for other people in the past. Don’t forget, if you
guys enjoyed the video, then definitely smash that
like, comment down below, let me know what you want
the next video to be about, ’cause I’m reading all the comments. Share this video with
a friend that’s trying to make some back gains,
and if you haven’t already, smash that subscribe button,
we post every single Thursday, 2:00pm, USA, Eastern Time. And if you comment within
the first 30 minutes of any upload, you always
have a chance to win some Heria apparel. And for more of my
content during the week, make sure you guys are
following me on Instagram, almost every single post I always do some type of giveaway as well, so if you want a chance
to be a part of that, make sure you’re following me on IG. And guys, I’m just about
to release all of the songs that you hear on this channel,
as well as some tracks that you guys haven’t heard yet. Make sure you’re following
me on Soundcloud, ’cause as soon as I hit 10k subs, I’m gonna be releasing everything there, and we’re almost there. Hosting workout events,
if you want to attend, then make sure you hit the
link the description right now, that’s
and reserve your spot before we’re al booked up. I think there’s only about
one or two more slots left for each location, so
definitely get it right now if you wanna attend. And always check back on that link, to see if we’re coming to a city near you. And with that said, thank you
guys so much for watching, I can’t wait to train and
meet all of you in Europe. But for everybody else, I
will see you next Thursday, 2:00pm, USA, Eastern Time,
mad love, peace out baby. Hey thanks for watching, and
before we go I’d like to thank Guns of Glory for sponsoring
us on today’s video. Guns of Glory is a free mobile app game that you can download right
now, in the App Store. Please support us by downloading
this game in the App Store. It’s always on the top charts, so you can be sure it’s a great game. Guns of Glory is multiplayer online, so you can play with your friends, along with the millions of other people who are playing it right now. Guns of Glory is an epic,
musketeer style game where you explore, find
treasure, level up, and go to war with other
player and monsters. It’s one of the top 10
games in the App Store, and please download this
free game in the App Store, support our sponsor so we
can continue making videos like this for you guys. And for everybody that
downloaded and plays the game, leave a comment down below what you love best about the game, and we’re gonna choose 2 lucky winners to win some free Heria apparel. Thank you guys so much for watching, and I’ll see you next Thursday. Mad love, peace out. (hip hop music) Smash that like button, guys.

100 thoughts on “Quick & Effective Back Workout For Beginners (Build Muscle)

  1. Person which found your channel is already a winner, because he/she can learn so so much completely for free, can be so so much motivated completely for free, this channel is better than lottery, because every video you got so so much knowledge and every video is every person a winner 🙂 peace 🙂

  2. Hi Chris, been following thenx for a long time and I'm very thankful of the gains I've made. I would like to see more HIIT workouts, they're highly effective and I feel super through out the day. One more thing, I never see you doing windshield wipers, do you prefer other exercises that you find more effective? Peace

  3. How can I modify Australian pull-ups if gym doesn’t have a short bar? Or what other equipment, alternative can I use?

  4. Would like to see more on calisthenics females who are wanting to improve strength or formation or just starting out who can relate to us women who are beginners. Thanks for your motivation and inspiration and you rock!

  5. what i love about guns of glory is that i get to play with old friends from my high school years as well as with family across the country in southeast asia…its a game you must download!!

  6. I mentioned before I am 50! I get that age is just a number but any recommendations? I try certain workouts that I see you do but can't lie the body has taken a beating over the years.

  7. Jesus Christ is Lord and loves you♡

    For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
    John 3:16

    Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.
    John 14:6

    For all have sinned and fall short of the glory of God.
    Romans 3:23

    Repent from your sin and come to Christ! 🙂

  8. Question to people that bought a ticket for "workout with chris" thing,

    Do you guys have any validation or anything that can validate the you bought this ticket? Just asking because I don't want to have any problems while getting on the spot.

  9. Make a video about nutrition can’t stress how important nutrition can actually be for recovery as well as fuel👊👊

  10. I'm so happy I found your channel! You are such a great motivation for me to keep going to the gym and I learn so much from your videos. Thanks buddy!

  11. Chris can you make the 1000push ups challenge in one hour. I had seen this challenge in YouTube Germany. An example of the candidates who participated Sascha Huber, Inscope21and Paul Unterleitner. Sascha Huber had made it over 2000 in one hour.


  13. Successful entrepreneur. Fitness and games sponsoring and more to come along with the digital age going forward. Respectful and admirable

  14. Hi Chris! you have never talked about the benefits of sleeping properly. How you do that in your normal life? A lot of people that workout or regularly do sports have problems to fall sleep including me. Can you do a video about it? Thank you in advance.
    Amazing videos, keep going!

  15. Dude wtf i literally was thinking about back workouts with chris heria and i looked it up. you just uploaded this

  16. I’m be doing gym. but I don’t Wanna keep doing heavy weight anymore I'm going to start doing calisthenics any recommend exercise?

    Leave your Instagram username to follow you I need any exercise like this✌🏻✌🏻✌🏻

  17. My favorite thing about Guns of Glory is the community, and the fact that you can join alliances!

    Also, the tip you gave – that you have to pull towards your lower chest, helped me a lot, because I had trouble activating my back muscles!

    Thanks Chris 🙏🙏

  18. Does life seam hard,
    But whats the difference?
    day to day are you trying to make a change or just make the distance,
    all your fam now seaming distant,
    But its the one love with god here to keep faith deliberate,
    to keep rejoice in existence,
    Dem saying its the holyest ones who dem devil can strike to cause the most impact,
    we feeling well hit when fish just vegans trying to aviod being attacked,
    dem put up a dam worth way over a mill and man dont know what his fill limit,
    and a boy he just rise to the prize adjusting to the ideals of a friend in dem koos,
    eyes strike riots and light up my own ride sitting in strides watching my self strive,
    coh we make digits, coz we take pics just to look at the face licks,
    jump up to the sun rise and take a breath before your fate pits,
    pedals on the piano change pitch so how about we bust a new plan to avoid the vulcanos toxins,
    before the earth quake hits, its just a jungle in here and the eilite need a man to not stumble in fear,
    the military asking for allot to keep a man out of struggle them peirs,
    rise to the challenge whilst a spoilt child of a good mum just crumbles in tears,
    so i stay here and watch my bumble bee queens buzzing in the hive like a
    royal flush freequently absorbed bye this static beauty all vibrating
    in appreciation for a rumble with chears, its about time that we found
    the line where i combine with the best shine so i can sit now master
    with the kings of this temple coh trust left me breathless sprinting for
    my life when heart attacks bring strife so we grow our lungs and heart
    strong before we get hit hard bye a dump of them juggling gears, tears,
    tear a beer into your stomach whilst i run from the gun trained to be
    slayne for infinity now down to less then a hunderad years, I se christ
    got his eyes on the dice knowing he wouldnt mind a peice of our love
    with his time so let the blessed light of love shine for all of haven
    knows how many people wanna stand united in marshmellow galexy now
    eternal in the blessings of a god strong enough to create anything so
    just listen to your hearts fantasy awake and let your mind gravitate to a
    place safe whilst this music gives comfort to your ears.

  19. are you really making adverisment for games with a kid??? whau, now you have really lost much respect from me. please try to gain some professional educational knowledge about this. this is just a well-meant tip.

  20. Hey …I follow your workout techniques at least most of them ….but here's a catch …I am a T1D (plz Google it ) I have a restricted diet and seem to be losing muscle a lot faster ….what do you advice about this…the result is not complete loss of muscle but shoulders and arms always seem to be undeveloped in comparison to other muscles

    For the fans of calisthenics
    For the fans of Chris
    Must watch video☝☝☝☝☝

  22. How many feet high is the bar that you are doing Australian pull-ups on? Was it built to be a certain height proportion in reference to your own height?

  23. cuts into the fabric of reality and conquers the entire multiverse unrivaled

    Alright now that we’re warmed up let’s….

  24. i love this chanel, and more your app ! tats awesome! cud i recomend somthing. shoud you make a video whit Vaddim from BFF ACADEMY!!!! HIS CHANES IS FANTASTIC TOO. Saludos desde México!!!

  25. Hey Chris just discovered ur channel like a week ago while looking for tips to reach full planche ! Super studied work u offer and amazing skills ! I wanted to know if u will ever come to France cause I'm from Paris 😀
    Thx for ur work keep doing these nice videos ! Peace

  26. Chris por casualidad puedes hacer ejercicios para mejorar la cadera o para fortalecer los huesos

  27. hi man, i'm brazilian, i know your channel and i'm really enjoying your videos i will start to follow everyone now and see everyone from the first hug and keep giving tips i can't define at all i was very clumsy when i was little and now i I grow up but I don't define no matter what I do

  28. Awesome vids. Have you ever considered making a routine for over 40's? My father would like to join but is terrified he'll injure himself.

  29. Hi Chris, life is Soo Awesome,with Your help and my regular workout, I'm in better shape than High School wrestling, front flips were harder than backflips, Sunday morning I got 25 out of 27 correct, backflips, I do 40, stay Awesome and happy Chris, thats life.☺FanTom USA

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