BACK BASICS - 3 Key Elements for Effective Back Training & Development
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Күн бұрынTIMESTAMPS BELOW the important stuff…
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Much respect to all of you for watching these and supporting the channel! I hope this was helpful!
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In this one I discuss, what are in my opinion, the 3 most important keys for effective back training. Each session should have 3 main parts. A HEAVY section, a HARD section and a HOLD section. I explain what each of those means and give exercises, reps and sets for each. I hope some of you will find this helpful!
TIME STAMPS
0:00 Why are we here?
0:37 First Key Element - HEAVY
1:13 Why I do My HEAVY Movements first
1:55 Example HEAVY Back Exercises - Deadlifts
2:59 Row Variations
3:45 Weighted Pull-Ups
4:11 Reps and Sets on HEAVY Exercises
4:39 Second Key - HARD
4:53 Examples of HARD Back Exercises
6:43 Don’t Let your form get too Ugly
7:14 Third Key - HOLD
7:38 Intensity explained
8:34 Reps and Sets for HOLD Exercises
8:53 Programs
9:34 Side Project (Coffee Scoop Carved from Block) I made this week
@overgrownturnip 4 жыл бұрын
Row way stronger than bench crew checking in
@nominox1158 4 жыл бұрын
Same Herr
@MonsterFishKeepersPH 4 жыл бұрын
You prolly do cheat rows
@overgrownturnip 4 жыл бұрын
@@MonsterFishKeepersPH Learn to spell
@MonsterFishKeepersPH 4 жыл бұрын
@@overgrownturnip lol okay gramps. Btw prolly means probably.
@korydowell965 4 жыл бұрын
@@MonsterFishKeepersPH I know people who row more than bench... if your not a plifter bench isn't that beneficial
@rishirajroychowdhury6121 4 жыл бұрын
your voice is so clear right now.. hope you are doing well brian♥️
@HK-sw3vi 4 жыл бұрын
I didn't start doing rows until I watched you videos. And now I can't sleep on my back, coz hypertrophy got outta control.
@pops3554 Жыл бұрын
Deficit sldl helped me get back in the game!!! Also my mid back grew a lot!!!! My best best was 385 for ten reps!¡
@NinjaofApathy 4 жыл бұрын
Solid stuff as always Brian, I'm a long time subscriber, and am enjoying the direction your channel is taking! Thanks!
@xm_tech 4 жыл бұрын
One of the smartest things I've done in my life is buying a program from Neversate. Thank you Brian for everything. You've saved my life several times.
@williambilinski 4 жыл бұрын
Yep...I recently bought two 12wk programs from Brian. His programs are great.
@MerlinMFG 4 жыл бұрын
Bought a 9 week and my deadlift jumped from 355 to 405 for a double...
@Summerbrah 4 жыл бұрын
@@williambilinski good prizing?
@Msreesaranyan 4 жыл бұрын
Are U guys talking about customised Program by contacting him in dm?
@xm_tech 4 жыл бұрын
Saran go to his website and check the types of programs
@apuuvah 4 жыл бұрын
By now everybody should know deadlift, barbell row, pull-up/chin-up and squat are absolute requirements for power and mass if they have followed ANY powerlifter or strongman.
@enriquegm 4 жыл бұрын
Great advices, miss you seeing your vids first thing in the morning
@davedankanyin3681 4 жыл бұрын
Awesome video. Thanks Brian!
@fromearth6282 4 жыл бұрын
Solid info man. Thank you sir.
@brownieshadow 4 жыл бұрын
Stellar video!!! You made my back and body exponentially stronger. Thank you!!
@RR42636 4 жыл бұрын
Most wholesome guy out there! I always feel a bit better after watching one of your videos. Keep being awesome Brian!
@vikingboer756 4 жыл бұрын
fantastic, Brian. You've completely revolutionised my entire training philosophy since I found your channel way back. don't stop being a beast💪
@19holmes76 4 жыл бұрын
Great video. Gotta say I love the wood pile behind you..🙂
@pelopida68 Жыл бұрын
Heavy, hard, hold... It's just awesome! Thank you Brian, I'm starting to follow your advice and I feel so good!
@bugzbdgr6018 4 жыл бұрын
love the content!
@johanneslarsson4280 4 жыл бұрын
Hey boss, just wanted to let you know you are an inspiration to many people! Have a Good Day
@leighkelly2161 3 жыл бұрын
Absolute best on KZfaq. Fun and useful. I've been a subscriber for a long time now and can't believe there aren't loads more subscribers !
@Eee00123 4 жыл бұрын
Great vid man!
@celiachunk1616 4 жыл бұрын
Brian, your chin-up strength is inspiring. You push the limits of what can be done and you've definitely made me a stronger person. Thanks for everything you do!
@neonunderground5972 4 жыл бұрын
Brian is positivity and power in perfect sync. Can’t help but love him
@audieallen9734 4 жыл бұрын
Bro you're starting strength giant set set up has changed my entire physique and helped me find a path to gain strength efficiently. thankyou
@skywarriorg2221 4 жыл бұрын
BACK with another great video!
@s.l.thecoffeeaddict1657 4 жыл бұрын
Wow that was low(er back) hanging fruit.
@kauerpc 4 жыл бұрын
I've following you for so long that when you mention "I do giant sets" I think "of course you do, who doesnt?!", all because of you. Thanks for all the content!
@akshaymathur693 4 жыл бұрын
Brian 'the-only-fitness-guy-on-youtube-with-his-shirt-always-on' Alsruhe! Makes it evident his content is genuine and not based on using his body to create content..
@helmutkrusemann9194 4 жыл бұрын
Awesome video! Thank you! Can you please make a video for newbies on the conjugate system? What and how many different max effort exercises for a conjugate beginner etc. I watched a few videos but they suck! I think your stuff ist the best content here on youtube. Thank you very much!
@yambo352 4 жыл бұрын
Just seen you in Dave Tate TYAO video so good to see you back and enjoying training
@MasterfulStu 4 жыл бұрын
I dig the Alsruhe Shooter there at the end. 👍
@samuelito4721 4 жыл бұрын
This was a pretty calm video, hope you feelin alright Brian
@--SPQR-- 4 жыл бұрын
that's some really cool wood carving Brian!
@JoeScar412 4 жыл бұрын
I try SO hard and I almost never feel a good back contraction or "pump". This is where I need my focus to me more allocated to.
@brentdawgs8905 3 жыл бұрын
That's a cool pre workout scoop
@zeroman155 4 жыл бұрын
Gracias Brian! 😅
@xXZachrawXx 4 жыл бұрын
Hey Brian, I love watching your videos and you've helped me learn a lot and become stronger. I don't mean any disrespect or anything but isn't torquing something you want to avoid as much as possible when doing something like a one arm row?
@erandyperez2452 4 жыл бұрын
Im so used to seeing Brian use a hat forward! It kinda bugs me that he started using it backwards 😂 Much Love man!
@jakeku2662 4 жыл бұрын
That is a fine scoop there dude. Nice work. Do you ever mess around with heavy clubs?
@RennyBrooks 4 жыл бұрын
"So close". Brian missing the alliteration, me missing that last rep.
@shantanusapru 4 жыл бұрын
Ah, the old style, free-wheelin', discussion-based exercise-based videos are back! Missed these.......... Stay well, Brian!
@drip369 4 жыл бұрын
I'm believing I will see a lot of comments on your narrator background. Thanks for the upload. I'm glad you got to holds. I was really hoping to hear paused reps. Paused reps will really stimulate change
@drip369 4 жыл бұрын
A bush whacked background
@thomasjust7116 4 жыл бұрын
nice to remember the 3 HHH for the back. We could use Brian´s tools still in 100 years the way they look like.
@neversate 2 жыл бұрын
I am the only one in my gym who does weighted pull up and dips Thanks Brian i can now do 3 sets of 4 reps with 30 lbs around my waist on both weighted pull up and dips.You were the one who introduced me to weighted bodyweight exercises
@BrianAlsruheOfficial 2 жыл бұрын
That is so great my friend!
@neversate 2 жыл бұрын
@@BrianAlsruheOfficial I'll keep you updated on my progression
@neversate 2 жыл бұрын
@@BrianAlsruheOfficial I did 33lbs 3x3 today on weighted pull ups!!!
@glamorak 4 жыл бұрын
Awesome kuska!
@baldpastorrob 4 жыл бұрын
Love back work I work it every time in the gym and it’s your fault. Question, what is good lower back I have some ugly lower back so core is weak due to disk issues and muscle spasms.
@Pennyroyalty1217 3 жыл бұрын
+1 for Altra shoes!
@DVRKSHVYVN 4 жыл бұрын
Forced reps? More like forced entire workouts! Thank you for another great video sir. Definitely need to work on weighted pullups
@brandonfassnacht3205 4 жыл бұрын
Unrelated but could you do a video on lifting a natural stone to shoulder?
@MellonVegan 4 жыл бұрын
Basic barbell movements build big backs. There you go, Brian.
@maddoxtroy683 4 жыл бұрын
Boom!!
@leonidas_lifting 4 жыл бұрын
With the Barbell Row, do you focus the contraction in your lats across the mid-back area for a simular feel to the pullup, or do you focus the strain more on the upper back muscles?
@topdawg1692 3 жыл бұрын
Heavy!!!
@mikec559 4 жыл бұрын
Brian, what do you think about T-Bar rows? I find it’s easier on my elbows but do you think it’s comparable to BB Row?
@devriestown 4 жыл бұрын
Brian I'm a long time subscriber just want to say thank you for all the information you provided I moved to a small town for a job. And all thay have is gym's i started a serious lifting program my bench press is 5x5 150kg squat 5x5 240kg and deadlift is 270kg5x5 not super big lifts but I'm working on them your videos really have helped me. The way you explain stuff seems easy for me to understand lol .
@DM-jt4rh 4 жыл бұрын
Dude......that's almost a 700lb deadlift, 615 squat and 385 lb bench..that's strong af man
@odu2014 4 жыл бұрын
Which squat variation do you think is best overall for strength and hypertrophy between the back squat and front squat?
@apuuvah 4 жыл бұрын
How high do you rank kettlebell overhead throw as a back and posterior chain dynamic power exercise?
@OlMoldy 4 жыл бұрын
I have always preached your tip about rowing as much as you bench. I got to thinking... Julius Maddox...800lb row? 😅
@thekylemontilla 4 жыл бұрын
Hey Brian, do you consider rows MORE important than (weighted) pull-ups? If so, why?
@bobbyhill4118 3 жыл бұрын
My deadlift has been slacking on the lockout as of recently and I want to pull 500 soon, so I think I’ll start doing those heavy 18” pulls on the days in which I train legs and back. Then I’ll do my pressing on the other day, but right now I’m focused on my bench press anyways, put up 315, and break a record at my school that way
@alexsimon1169 4 жыл бұрын
What are people’s thoughts on using a Hex bar for rows?
@nolanhughes1399 3 жыл бұрын
My lower back hurts when I do bent over row and my back is straight so I don’t know why
@hippo6billion811 4 жыл бұрын
Brian do you think I can be a professional strongman like Martin's licis and them if I am already 6' 220 pounds at 15? I just want to know what is realistic
@durrthock 4 жыл бұрын
Hey Brian, Do you have some tips for other T-Rex armed deadlifters, i'm benching near 400 but only deadlifting 450-480.
@tjcogger1974 4 жыл бұрын
Damm!
@jeremyjarvis3368 4 жыл бұрын
Row row row your boat to a bigger back.
@scottttym 4 жыл бұрын
How many sets of weighted pull ups do you do?
@mr.d_88 4 жыл бұрын
Back training, is the most important training. Speaking of back work....damn thats a lot of chopped wood.
@kilometer5082 4 жыл бұрын
Weighted pull ups... Are bodyweight ones okay? I am Not strong enough yet for weight I can do like ...4 ...and a half
@masondixon1718 4 жыл бұрын
Do bodyweight until you can do 10+ with good form. Then add 5-10 pounds until you can do 10+ reps with good form. Then when you're getting strong, add more weight and do less reps. By this point you'll start figuring out what works for you.
@j.a.6866 4 жыл бұрын
Row as strong as your bench!? I have some work to do.
@DannyGautama 4 жыл бұрын
I like this guy.He reminds me of my second favourite hero John Cena.💪🏽
@dodgerboyjedward 4 жыл бұрын
I have been wondering this for years watching your videos, but haven't asked since it is probably a stupid question. Why do you always load a bumper plate first and then your metal plates?
@aduc92 4 жыл бұрын
dodgerboyjedward bumper plate dimension is bigger so you dont need a deadlift jack to load metal plates
@tjcogger1974 4 жыл бұрын
The problem with the row is that it puts a lot of stress on the lower back and spinal erectors. It's hard to do a lot of unsupported rowing volume without risking injury.
@BrianAlsruheOfficial 4 жыл бұрын
I have to disagree man, in my opinion, if you are feeling rows in your lower back then your hips and the barbell are not in the right position. I never feel the pressure in my lower back bu the bar stays over the middle of my foot the entire time.
@tjcogger1974 4 жыл бұрын
@@BrianAlsruheOfficial thanks for the response! I'll try to make some form adjustments. Maybe the bar is too far out in front of me.
@drphill7561 4 жыл бұрын
Ok usa .
@apuuvah 4 жыл бұрын
I didn't realise U could hang an exercise band to support your chest doing barbell rows while still being able to have all the leg drive ("cheat") U want! Damn nice if U have a lower back problem.
@danielangst7948 4 жыл бұрын
Have you ever had a herniated disc? Advice?
@BrianAlsruheOfficial 4 жыл бұрын
Yes, I was actually partially paralyzed for 6 months. I like an injury playlist at the end of the video. Check that stuff out and it will give you some ideas
@shawnm5692 4 жыл бұрын
Some inmates have no equipment and get super swole with a huge back
@bogdanadzic9305 4 жыл бұрын
Nc
@ClassicTor 2 жыл бұрын
Im the only one in my gym that does weighted dips and pull ups
@BrianAlsruheOfficial 2 жыл бұрын
That’s sad my friend
@jonathancontreras633 2 жыл бұрын
Same
@Jk-zv6tz 4 жыл бұрын
The only reason I've never tried your programs is because of the whole giant set things. Just seems so counterintuitive.
@neversate 2 жыл бұрын
Brian don't you do lat pulldowns?
@BrianAlsruheOfficial 2 жыл бұрын
Never. Literally never. Only weighted pull ups and rows
@neversate 2 жыл бұрын
@@BrianAlsruheOfficial Do you go heavy on every weighted pull up session i.e at RPE 9 on each set?
@BrianAlsruheOfficial 2 жыл бұрын
Not whatsoever. I would use it just like any other strength routine and adjust the week accordingly.
@neversate 2 жыл бұрын
@@BrianAlsruheOfficial acknowledged
@davidverzwyvelt1962 3 жыл бұрын
Are we just not going to talk about the thousand cords of wood that you had to chop to make all that firewood?
@XXXXHHHHHTTTTTHHHHHH 3 жыл бұрын
Basic barbell movements make big burly muscles.
@rapidjoespeed 4 жыл бұрын
😀💪👍
@seekersamara3016 4 жыл бұрын
PS the BACK Is BACK!!!!!!
@sebastianpersson2859 4 жыл бұрын
Grab a weight you can do for 10 reps and go for 20.
@arissp4950 4 жыл бұрын
i am in a hypertrophy phase and i took deadlifts out of my routine why? simple because the rep range is like this : 10, 8, 6, 4, 2. The more the reps the more i lose my focus and form. also i never kinda felt the pump with deadlifts so instead i just put different row variations. Should i just do elevated deadlifts though? to eliminate the legs? i am around 6'3 so for me its kinda pain in the ass to take a correct form rep after rep on deadlifts
@playfair9920 4 жыл бұрын
I snapped something in my back,around armpit area,doing pull-ups so they are out for me.F*ck!!
@j.a.6866 4 жыл бұрын
Brian’s got wood. Someone had to say it
@seekersamara3016 4 жыл бұрын
I need Jesus and do you!!!
Brian Alsruhe
Рет қаралды 69 М.