0:56 - Reverse Grip Pull downs 2:00 - Cable Pull downs 6:45 - Single Arm Dumbbell Row 8:10 - Underhand Grip Bar Row 13:45 - Dumbbell Pullover (3 sets of 15) 15:30 - Straight Arm Push down (3 sets of 15) Don't mind me, just setting up bookmarks for when I go to the gym.
too many reps....non a minimum of strength with it, only volume.....
@MATERHATER377 жыл бұрын
false bro
@foziamalik11637 жыл бұрын
Yes
@MB-uj7hp7 жыл бұрын
M b
@d2a16 жыл бұрын
Ni
@ronh10307 жыл бұрын
I first watched this video series about a month ago. After creating my own routine based on your advice and workouts I have noticed an increase and both size and strength. I've managed to drop 20 lbs. and put on lean muscle. Ive also been following some of your nutritional advice from other videos. Thank you for posting your tips and tricks and advice. it has helped me continue my battle to rid myself of diabetes and become a more healthier person overall. I look forward to future videos and more importantly being around for my family and friends because of a healthier life style.
@josenavarro10537 жыл бұрын
Your instruction is superb. Your camera man should focus more on the muscle group you're demonstrating. In my opinion, he focuses on your face and your dialogue but forgets about the actual movement and muscle group you're flexing. If you fix that, you'll be one of the best instructors on KZfaq.
@jazielaryan59773 жыл бұрын
you all probably dont care but does anybody know a trick to get back into an instagram account? I was stupid forgot the account password. I would appreciate any tips you can offer me!
@musaalonso31193 жыл бұрын
@Jaziel Aryan instablaster ;)
@jazielaryan59773 жыл бұрын
@Musa Alonso Thanks so much for your reply. I got to the site through google and I'm trying it out now. Takes quite some time so I will reply here later when my account password hopefully is recovered.
@jazielaryan59773 жыл бұрын
@Musa Alonso It worked and I finally got access to my account again. I am so happy:D Thank you so much, you saved my ass :D
@musaalonso31193 жыл бұрын
@Jaziel Aryan Happy to help :)
@dominionn098 жыл бұрын
4:58 "the light is weighter" 😂😂😂😂😂😂😂😂😂😂😂😂
@ebipadeiapreala77828 жыл бұрын
😂😂😂 I caught it
@jesusmanzanares18078 жыл бұрын
I thought i was the only one who noticed
@donovanvasquez58078 жыл бұрын
i actaully didnt notice this lol thats hella funny
@theanswer31328 жыл бұрын
Lmao when your tired and just mentally zone out lol
@dizaztohr7 жыл бұрын
^^^^
@tiagocampos98248 жыл бұрын
Applied some of these principles you showed us in these four back videos to my workout and felt a better pump today. Feel like my workout has been optimized. Thank you James. Vice President of BPI, filled with projects, has time to maintain an awesome body and still does this in youtube. Superman! 💪
@brandonj65487 жыл бұрын
Good workout. Starting doing 20-40 rep supersets like this about a year ago. Some friends think I'm crazy but I've had the best results from it. Love to watch them struggle with it when they are used to doing 3 sets of 10. Not only builds size but also muscular endurance. Lots of people focus on size only but if you don't have great endurance you aren't in good shape. Period.
@honpaul22038 жыл бұрын
Awesome content! There are A LOT of fitness youtubers now, but you definitely stick out, that's why I have subscribed you.
@joespears50827 жыл бұрын
cancer the crab?
@jaysonspy557 жыл бұрын
THE BEST!!! back workout I've ever had !!!
@richardroyal96328 жыл бұрын
Why have I only just found James Grage ?? Changed my routine last week using ATT and now I feel like the first day in the gym ...every muscle burnt !! Puts all other instructional videos in the bin .cheers James . Rich UK
@scooterish568 жыл бұрын
Also, a/o 4:33pm est, not a SINGLE negative comment. Speaks volumes for you James. Thank you.
@karlprice23158 жыл бұрын
The whole concept of pulling and leading with your elbows and NOT your hands got me! This guy really knows his shit
@stephenholmes67667 жыл бұрын
Hard core , all about the muscle , no ego . I'm having best workouts I've ever had , in 35 yr . Good stuff 👊💥
@m.razanisar3 жыл бұрын
“Lights weighter” 💀 I come to this video every now and then just to hear that. Gets me everytime. Great workout bro
@LorddVader8 жыл бұрын
I got you and Jeff Cavalier as must see videos.
@j3z728 жыл бұрын
Did this work out recently, kept it light (no egos!) used good technique (takes a bit to get used to) and two days later my back ached like hell. Love your technique and advice is solid. Six pack short cuts have been left in the dust with their shirtless antics. Thank you James.
@robertblanco73608 жыл бұрын
You are a modern day Vince Gironda; he too discussed at length working muscles from different angles to achieve the most growth in the shortest time possible. I enjoy watching your videos because you are so well versed. Thanks, James.
@JoeCool05108 жыл бұрын
I really need to take notes on these videos. It's like having my own personal trainer, so amazing!
@1Tuxxen8 жыл бұрын
I have been searching for good information for 3 years, You sir take the number one spot. EVERYTHING you say make sense. Thank you!
@JamesGrage8 жыл бұрын
Thanks my friend!
@kellycooper88396 жыл бұрын
Some of the best videos are from this guy, breaks the science down of building muscle
@TruProphecy8 жыл бұрын
I just discovered you today and watched about 4 of your videos. You take the science of working out/bodybuilding and explain it in such a clear-cut way, it makes your videos easy to follow. I just want to say job well done and I look forward to your videos going forward. I will be applying these techniques in my back routine today.
@maveri.k8 жыл бұрын
Decades of experience and amazing tips and tricks given generously for free from this awesome guy... many thanks James... for me by far nmr one fitness channel right now.. small tip: the pull-down works for me even better with 2 ropes, if available.
@edwardleebass17 жыл бұрын
Just wanted to say thank you. You really took me to another level. I have been working out since I was 17 and I am 42 now. I grew up learning from Arnold and others in the gym. My form has always been amazing, at least I thought it was. Thank you for this video and others. they are all helpful. Edward
@gradycrittendon62938 жыл бұрын
Great video James. I started this last week. Thank goodness I put my ego to side & lightened the weight. This workout is just as bad my leg workout.
@JamesGrage8 жыл бұрын
Hey Grady! Good to see your comments each week!
@gradycrittendon62938 жыл бұрын
Could you do a leg workout down the road? Thanks!!
@gradycrittendon62937 жыл бұрын
He already has
@jccarpenter75037 жыл бұрын
Grady Crittendon agreed, twice the pump with less weight and better form.
@mr.c19894 жыл бұрын
4 years later and this man is still a beast.
@myirisgarden3157 жыл бұрын
Reading thru comments, lol; people seem to be crying about supersets in a busy gym, Just cause he's doing a super set doesn't mean you can't do it one at a time people! Some moves you can, some you can't, it's the overall movement that matters, as he says, form over weight! Do what you can with what you have, do it right, and focus! Stay Buff! Stay Tuff!
@ytmm115 жыл бұрын
Damn. is this dude good. Thorough instruction. Best on YT i think. Handful of others in that top tier. I think he's better than Olympia winners i see on here.
@xRANGATANGx5 жыл бұрын
im so happy that my gym has two “mini” gyms in case it overflows but when it’s not busy it allows me to perform these types of supersets 🙏🏽
@vameza18 жыл бұрын
Dear James, how are you man? Duddy, I started workout my back with your techniques and finally I felt my back!!! Now I completely understand what means feel the muscle and connectly mentaly with it! Thank you fellow!
@hughmongus12078 жыл бұрын
Man I've been lifting heavy for years, I'm 6'3" 275. I was looking for a change in my workouts and just recently started watching your videos and love them!!! You have changed my opinion about going lighter on the weight and focusing on better form. Thanks for the videos and keep up the great work!!!
@JuanTorres-qf5sm6 жыл бұрын
Dude u are the man I use to work out did it for 4 yrs fell off do to life and kids . Back after 6 yrs and these workouts are great. Love the burn. Seeing results pretty quick after just 2 months thanks
@lhallhayabusa66207 жыл бұрын
I want to thank you for your videos. I was one of those guys that never felt a real back work out until I implemented your techniques.
@b.castro56828 жыл бұрын
Today just became Back Day!!! Can't wait to hit the gym and use this routine.
@johnsando1007 жыл бұрын
just want to say thanks james. i do everything you say and i grow so fast.
@abhijeetnegi64845 жыл бұрын
Such a comprehensive session on whole back... U talk it out in such a easy way.... thanks so much
@ao9698 жыл бұрын
Finally! Thanks man I'm using this 20,10,10,15 program for a few more weeks.. I'm really liking it! Love the channel man!
@joeldavis2226 Жыл бұрын
Since I started using your regimen doing 4 sets per exercise rather than 3, I've seen more growth. I'm a natural lifter so results is what I'm after. Thx for the help. Btw, did you say use light weighter lol. Don't worry, I won't tell anyone. Look forward to more content
@chi-townvenom33648 жыл бұрын
great video! you really don't notice how many people have bad form and technique in the gym until you really watch these videos I've learned a lot and it's actually funny going to the gym and seeing these guys pick up more weights than they supposed to anyways great video.
@edwootube8 жыл бұрын
Techniques are consistent w/B.Pak's MI40. Solid. Much respect to the Muscle Geek.
@T123Mr8 жыл бұрын
I've been waiting for a long time to find a workout channel that is SO SPECIFICALLY detailed! Love this channel. Extremely helpful! Keep it up James! We all appreciate it.
@mahmoudel-qady38638 жыл бұрын
Thank you very much James you really make me understand what's going on when I train my back .. KEEP Going MAN!!!
@entspeak8 жыл бұрын
These workouts are amazing! The image of pulling from the elbows worked perfectly. I don't think I've ever been so aware of my back muscles. After a week of these workouts, I am incredibly sore - in a good way. Thanks so much for this! Looking forward to legs!
@omarelsherif41255 жыл бұрын
Best back workout video ever
@cruzmzuniga84007 жыл бұрын
James I did this workout this morning and it was great. 3 hour later still fell the pump and my center back feels like when I work out my arms.
@TenaciousTimGaming8 жыл бұрын
I love how raw your videos are and how interactive you are. Definitely showing off good form which I'm taking notes of and implementing. Thank you, keep it up!
@fluffysidefeather42698 жыл бұрын
Just excellent advice and demonstrations. Thoughtfully presented. Couldn't praise this channel more.
@alleo57745 жыл бұрын
Would like to admire James as a very smart muscleman, that is an honest compliment!
@johngarza8698 жыл бұрын
this is smart lifting! I've discovered that I've been doing some exercises wrong. I really like the detailed explanation of how the muscles work and why the exercises have to been done a certain way. I feel like I'll make faster and better gains using lower weight. Thank you James Grage! John G
@dsbiddle7 жыл бұрын
wide bar chin up/knees cable pulls, dumbbell wide elbow row/barbell row, dumbell partial pulkover/rope lat pullins
@HeadsUpTV6 жыл бұрын
I had a doubt in James's training routine. But anyway I gave it a shot...Fantastic results so far... Thank you James...
@cragt15018 жыл бұрын
Great info again James, got 4 weeks of focusing on back work coming up, this will be a big help.
@colinengberg69918 жыл бұрын
I just want to thank you for the commitment of what you do. I'm envious of where you are but grateful I get to learn from where you have been. I love what you are doing for Kirby truly wish I was in his spot!
@kuurizzo82438 жыл бұрын
I have a thing I do called "20rep Tuesdays" and it usually lands on Back day. I'll do 10reps of something, then drop weight and do 10more reps. The second set of the 10reps I really focus on squeezing and go slow on the negtives. Try it out. You will get a SWEET in your back from it. I will usually do Wide Grip Lat Pull downs, Seated Rows, Close Grip Lat Pulldowns, Bent Over BB Rows when I do this 20rep Tuesday workout.
@hectorjacobsen64337 жыл бұрын
this guy is the best at explaining
@fuckyomomsbruh67828 жыл бұрын
Can't wait for the advance leg workout. I've been incorporating the other workouts and so far it's been kicking my ass. Awesome job on this video as always!
@allenboyd18477 жыл бұрын
Thanks James ive been doing ur chest workouts and ive made so much more progresse compared to years of doing bench pressing thanks again ur awsome
@chrisbieker83418 жыл бұрын
Thanks again James. Great advice on the pushdowns and ditching the ego. Anticipating your leg video
@TheGhost8668 жыл бұрын
Really saw this guy today but he is already my favourite guide to build my body :) !!! Keep up the good work brother !!!
@jacobcasas82927 жыл бұрын
Great back routine. Everything JG posts is quality.
@stefankirkcaldy55458 жыл бұрын
I love the concept of doing a recruitment set for most of your exercises, it's really smart and it helps build a good muscle/ mind connection before you do your working sets. I'm planning on following most of your routines for a while. Looking forward to the results!
@deepez198 жыл бұрын
hey this is the first video that i have watched . i really learned alot . i have lost lots of weight this summer and im looking foward to train. thank you for taking your time to show us tips and tricks plus its well explained thanks again
@arc85168 жыл бұрын
I started using your workouts , I'm sore. Before I was sore from time to time. Thanks great videos
@tomasdomingo17497 жыл бұрын
thanks James I was stock with one routine that I learn 10yr ago this set of exercises for the back are the best that I try so far and I'm sticking you good form advice.
@adamgardner22447 жыл бұрын
Hey James, i love your videos. When you were talking about the geeky stuff in the first video i watched of your i was like "oh come on man just get to the workout". But after watching more of it i realized this is EXACTLY what i have been wanting. Someone to show me why i'm doing certain things and how to target specific areas. I've been told for years that if i want to get big i have to lift heavy and heavy only. Well that doesn't always work. My body hasn't changed in a long time. I'm addicted to your videos now. I have now lowered the weight and also doing the 20,10,10,15 rep counts and using correct form. Just loving it. Although after some workouts (especially back) i don't feel sore the next day. Even though i "killed" the workout as Kirby would say lol. I have really tried focusing on the mind muscle connection and using correct form but sometimes i don't feel sore at all the next day which is disappointing. Do you know why that happens? Does this happen to you? Am i still achieving anything or was the workout a waste of time? Hope to here from you. Thanks
@ripppking7 жыл бұрын
Happens with me a lot back and shoulders I have problem feeling the soreness, I swear some times it feels like I'll kill shoulders and the next day it'll be hard to tell if they're sore, but I have noticed results
@heyphilphil8 жыл бұрын
4:57 "The lights weighter"
@Thatbrownguy4547 жыл бұрын
was able to get a deep kind of soreness that i have not been able to get in a long time! great routine!!!
@allthefrowns66817 жыл бұрын
James! Thank you for posting these! I love all your videos and appreciate you showing how it's done inside the gym not just talking about it!
@stephenholmes81736 жыл бұрын
aaaaah - now I get it. You`ve made it all make sense now .
@Dean_Fury7 жыл бұрын
i need to focus more in thickness than width, great advice .. thank you James Bond
@HhH556886 жыл бұрын
"Getting that mind muscle connection" is my quote today
@mr.ambiguity63357 жыл бұрын
I like it where you put the full routine in the description. I watch the full video. But later when I head to the gym I just wanna pull down the description and get the basics. like you did on your chest workout description.
@simoncoopertw8 жыл бұрын
Have gained a lot of knowledge from this series. Thank you
@vflores9157 жыл бұрын
Brand new subscriber! I tried this workout this morning... good looooooord! It made me realize how I have been doing wrong form! I am super sore. Looking forward to the rest of the workouts. Thank you
@brauliohernandez92008 жыл бұрын
I've been watching your videos and doing your routines since 2 or 3 weeks ago bro, and have helped me a lot in my workout, thanks a lot man!!! Keep doing this. Greetings from Mexico
@drifterak2888 жыл бұрын
you are the best every coach I have found until now ... thanks alot alot sir for sharing this exercise with us .... please make for use list of supplyment to refer under student life budge .. I am waitting for your new videos .
@iggytse8 жыл бұрын
For cable cross pulldowns if you step back instead of forward you get better tension in the lats as the elbow works to go slightly behind the back.
@darylejones95108 жыл бұрын
Love every single one of these videos, has definitely changed the way that I train! Thanks a ton James, the man to learn from on KZfaq!!!
@andresvasquez43988 жыл бұрын
Pull over in straight hips position is a chest excercise, used to a thoracic expansion. Pull over putting your hips down is a back excercise. I've been tried both, what could you say about it James? I would appreciate it. Thanks a lot, i use to do these excercises. 💪👍
@user-qz1fe7ff9z3 жыл бұрын
Thanks you so much for the awesome tips and full workout video. I been watching your other advance training techniques and it has helped me immensely. I been training back the wrong way for years and was wondering why I’m not seeing gains on my lats. I’m starting light now and focusing on good form. Thank you so much and wish you will come back at some point to make more ATT videos!
@brackett6668 жыл бұрын
Thank you so much!! I think ive finally figured out why I have issues building my mid back!!
@bjcarpenter22468 жыл бұрын
Just got back from this session. Feels great and my weight is steadily climbing. :) I just click with these workouts, thanks so much!
@mikevdb25018 жыл бұрын
Thanks for these workouts James, you should have alot more subscribers! I've just started working out 2 months ago and alot of the things i've learned were because of you. keep up the videos man! much love from the Netherlands!
@JamesGrage8 жыл бұрын
Hey Mike! Keep me posted on your progress!
@mikevdb25018 жыл бұрын
Thanks for your reply, I'll keep you updated every now and then!
@UpsetDroid8 жыл бұрын
Monday's are crowded on chest day. We're gonna try this today instead :D. Thanks for the video.
@parsjp7 жыл бұрын
It's so hard to superset in a normal gym.
@darkgrandpriest16457 жыл бұрын
not much to say word. That's what I was saying. Idk if is cool but I like to do the working sets and then just finish with super sets at the end just to burn out since is hard to use to machines at the same time.
@darthren4747 жыл бұрын
not much to say Go on a Sunday
@George-mf5hq6 жыл бұрын
I go at 5:00 am or late at night
@Univox687 жыл бұрын
This was one of the most informative back videos i've seen. Thanks James!
@ericzong11897 жыл бұрын
i watched three of his back videos...this guy knows what he's talking about, very informative , thank you very much. ( one question he is natural right ?
@TheFittutor6 жыл бұрын
He said “The lights weighter” 😂 love your vids tho james
@APIMPNAMEMELLOW7 жыл бұрын
Pull ups are best back builder for detail and width
@greaperk8 жыл бұрын
You really do deserve more subs/views, love your video's thanks for the good content.
@brolyv58025 жыл бұрын
Wow another good tip! I have always though of pulling with my hands, now I will do pull with elbow.
@JamesGrage5 жыл бұрын
You'll definitely be able to feel the difference.
@brolyv58025 жыл бұрын
James Grage thanks for replying. I am glad I subscribed. I am in DOMS after yesterdays workout. I feel that I have hit my muscles better this time :). Cheers!
@markwass26888 жыл бұрын
Love it!!! Gonna try this on my back day next week!!!
@HookeyStreetSr8 жыл бұрын
Just wanted to say thanks for all of these great videos. I'm new to your channel and I'm already wishing I'd found it sooner 😀 I love how you actually explain why we should do a certain movement and what it actually does. My training was starting to get stale, but you've inspired me and I've changed up my whole routine now. Thanks again Muscle Geek 👍🏻💪🏼
@phxaz2148 жыл бұрын
Thanks for all the information and especially for keeping it simple... Great job!!!
@daniellillywhite63178 жыл бұрын
just done that work out and I tell you my back is on fire good workout 👉👌👍💪
@TheTerrorfromwithin7 жыл бұрын
I've learned a lot from you videos nice to see someone else wearing vans to work out.
@ronaldo22668 жыл бұрын
Wow! I'll do this tomorrow in my back program. Regards...
@petem22868 жыл бұрын
Super awesome channel James. Really appreciate your content! I did your shoulder workout this morning and I honestly never actually felt my shoulders working until that workout. I had veins popping and actually had a pump like I get in my arms or chest. I like how you really harp the form and feeling the muscle work. I know that I tend to want to sling heavy weights around and get a mediocre pump. I'd much rather focus on the muscle and get a nasty pump. Again thanks!!
@xXRAVENSx52Xx8 жыл бұрын
Once you conplete each muscle, a great topic to talk about next would be supplements and what to take and why to take it. Especially for the people who barely start lifting who only know about Protein, Creatine, and Pre-Workout.
@JamesGrage8 жыл бұрын
Hey Joe. Yes I can definitely do a "supplements 101" video
@abrahamlincoln89136 жыл бұрын
Fuuuuuuuuuudge wish I found these videos allot sooner cuz I would have way more progress. Did this workout today and felt a huge differance in muscle activation. Usually do too much weight and recruiting of other muscle groups and working out my back but not feeling it like I did with this. Gonna get some real results now.
@charlie74808 жыл бұрын
4:58 'The light's weighter'! LOL James, love your vids