3 Full Back Workout Samples - with Hypertrophy Coach Joe Bennett
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- เผยแพร่เมื่อ 20 ก.ค. 2024
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These videos you've been dropping lately are incredible, thanks for sharing all this information for free
👊🙏🙏🙏
Top channel for bodybuilding 💪
I appreciate that! 🙏
Every time I watch one of your videos, I take copious notes！
Great video. Thank you for posting.
Amazing video, as always. Thanks!
Pure Gold as always
Keep it up Joe 💪💪👍
This is what we call a full detailed video ❤❤❤
Keep the content coming Joe!
Great stuff Joe
Thanks for sharing 👏 👏 👏 🤜🤛
So much info packed into this video. You're not seeing content like this in many places
Thanks for your extra efforts for ur extra class🙏👍💪 hypertrophy coach Joe 👍👍
lets be real, it s the best videos we could expect for free. I rly hope Joe you enjoy to make thoses videos as much as we love to watch em. 🔥🏋️ Cant wait for next one
This video is so good. Thank you! I love how you make it clear what's important and what's not in putting a workout together.
Back workout for WIDTH would be nice, keep the good work and thanks 🎉
This would be amazing!
please keep these videos coming!
Best quality of information on youtube, you're like the Hypertrophy Tenured TH-cam Professor 🤣 Thanks Joe keep them coming! 🙌
This a useful content. Thanks for sharing.
Get stuff to give a different approach to thick back thank you joe
Please add this to a playlist and make this a series. Helped me massively with my mind muscle connection with my last 2 back workouts. Chest next please!
Thanks for sharing what you’ve learned from 20+ years in the industry. It’s good to see someone give good explanations that combine theory and practice.
Glad it was helpful! 👊🙏
Thank you so much for the vid, coach. Back day/Pull day is my favourite session of the week and my back is my priority body part to develop strength and muscle for 2024. Your tutorial will be of immense value.
Just unreal the amount of knowledge you're dropping, and communicating in such an effective way so we can actually implement it in our routines. Love this new style of videos!
I appreciate that!
TNX!!!
Joe dropping 💎
love ya papa joe, as always
Coach locking and popping!Lol. Great job as always!
Guys please share this, there is no better content that joe’s 💪🏽💪🏽
Awesome!!
In other words, stick with the basics and don't try to reinvent back exercises like we see so many "influencers" doing to get likes.
I don't think that's optimal. Clearly, the multiple generations of people lifting weights and building muscle had no idea what they were doing as they didn't have peer reviewed studies to go off of.
But they had amazing bodies so it looks like they knew something.
New to your channel really enjoying your content 👌🏻💪🏼💪🏼
👊🙏🙏
keep up the good work! You have taught me most of what I know about bodybuilding
Thanks! Will do!🙏
Thank you, was looking to restructure my 2 back sessions this week and remove BB Rows. I have a good idea where to go now
Great I love it
Yessss! Thank you, I definitely needed this!! 🙌🏾🙌🏾💪🏾💪🏾
I like this video can you do one for legs?
Paul Kelso! He wrote Kelso's Shrug Book, a short book all about shrugs.
Good morning Joe!
Good morning!
This might be alot to ask for but.. if you could cover more bennett board workouts that would be 👌😘
Pulldowns, chest supported row, meadows row. RDLs on leg day. Legs > push > pull > core, repeat
Well the Same type of video for chest and arms would be great
The difficulty i mostly faced was the mind muscle connection. We all know the movement, but to use only the targeted muscle to pull is real mind taxing. Is there any tips to fully connect the targeted muscle with the movement? Thanks Joe... Appreciate what you have been doing here.
I have found that one armed dumbbell rows, done with extension and squeeze at the top, are the best feel for my back, generally. Most soreness days after when I include them. I do what Nick Walker recommends, which is to have same side foot forward, which is unusual, but I find effective as it rotates the spine less.
For sure can be a great back exercise. I tend to prefer them for lats tho
@@HypertrophyCoach If done strictly, one arm rows effect the entire back chain, really. You have to train heavy, with great form.
Hey Joe,
I was wondering if you could link the whiteboard screen setup?
I study chemistry and I think it would help me a lot!
Thank you!!
Thanks, this latest serie of videos is gold! I train home gym, would a chest support barbell row would be good substitute for the chest supported row? Always better to allow max lengthening a bottom of eccentric vs a deadstop variation, correct?
Yes 👍 Can be a great option. The only pain with it is just semantics of not having the bench getting in the way
@@HypertrophyCoachthanks! A decent chest supported row is top of bucket list for home gym upgrade 😉
Did you heerd libary. I am here to train boy.
Sorry man, great content as usual and thanks very much for all that you do. Have a great day!
Hello Joe, from my own experience and research, the initial part of most rows be it upper back or middle late area, the traps and erectors are the initiators of the first part of the movement, especially when you fully round your back and finally, you mentioned it did not matter if you fully contract the upper back row but the traps and erectors also are the final part of the contraction? I have to be humble and ask if I am wrong but that is what I have noticed, the erectors run all the way from the top to the bottom of the back therefore they will work when doing upper back and more so if you fully round and retract. Great work Joe, big thanks.
Completely agree... Back workouts should be minimum 4 movements. It's a stubborn muscle group.
Great video - super helpful! What is the digital board you used called? Looking to get one possibly.
Vibe board
@@HypertrophyCoach Thanks! And loving your content!!
Good video coach, this content for free is crazy. A dumbbell Y-raise on a incline bench is as good for the delts and traps as the cable version?
A fine option. I do think it’s more of a felt challenge generally tho
@@HypertrophyCoach thank you so much for your answer, the recent videos about back training are great, I learned a lot.
My biggest struggle has been my arms take over for my back. So i have huge arms, but my back is terrible.
On the picture of your back your lower traps end at the middle of your back , and the erectors are below them , but this is a trick question because they are located where you traps are as well , they just lie under them.
I do back extensions on the GHD machine with weight and i break parralel. So i “hyper extend” my back to actually do a full contraction of the erector muscles. Works crazy, Way better than deadlifts in my opinion. Just break 180 degrees or have someone to spot you the extra bit up and you will see what i talk about💪🏽
I recommend low back extensions in the video. The version I recommend just creates more torque in the mid/lengthened ROM. Whereas a G/H overloads the fully shortened ROM. And I recommend you program both low back extensions and deadlifts for maximum results.
I do RDL on legday 🫱🏾🫲🏻 so i get both sir. Thank you for a great video. I really enjoy the learning factors.
W content
Do you think there’s any benefit to putting the less fatiguing and/or shortened movements at the start of the workout since they will affect future movements less than vice versa?
Joe, I found another lookalike. Joe Thornton.
Would you train a 90%ish ellbow row variation and a 45%ish ellbow row or just one between 45%-90% and that’s it for upper back?
I'm confused about the upper back row flare. Is it that the flare makes it more upper back, or is it just less lats? For instance, if someone just did all narrow arm path rows, assuming scap movement is maximized taking the traps to failure, are you really missing out on anything by not flaring? Lastly, what's special about the natural arm position for lats?
What is the concept of a and b exercise like a1, a2 and so on
Do you recommend high rep back extensions? (20) and little or no weight? I do them with no weight in addition to rdl’s and the other work you mention
Go for it
Same as every other body part. Rep range is largely preference. Just make sure you train close to fail
Hellyeah
still mad Joe only has 125k subscribers.
Can you do one on back width please
Pull-ups or lat pull downs
if i train Hyperextension in the same way you are explaining my glutes and hamstrings will be working as well, am i right? can u explain to me please?
Great stuff ! You’re physique looks crazy for a natural Bodybuilder respect.
Can I still use a pronated lat pull down to target the upper back? (Focus on shoulder blades movement)
More of a lat/rear delt movement. Some lower traps for sure as well n
I like all these exercises except for the dead lift. At 6'4 I'm just too darn tall for that. On the other hand, I guess I could do rack mounted dead lifts?
Would you program an rdl on a back focused or hamstring/leg focused day?
Either, depends. Don't do them on consecutive days unless you know you can recover (I can't).
20:10 I'm Kelso and I called dibs on at least 100 degrees of shrugging
😂 I call 101!
I do RDL's mainly as hamstring excercise and close to failure - but it's hamstrings that are going to fail. I still feel sort of a pump in my erectors. Since this happens in my leg workout, and I am not sure I can gauge RIR (RPE) for erectors here (becuase hamstrings are limiting factor), let alone progressive overload, should I count those sets in my weekly volume for my back? 🤔
I don’t overthink “counting” volume per body part. So that’s really personal preference how you count it. If you go from 200 to 400 for 8 on RDLs (maintaining or improving form), both hip musculature and erectors will be significantly bigger.
What happened to Bent Over Row
Why is it every time I watch a new vid, I find out another day I need to add to my program. I’m up to 84 days to hit everything once. 🤦🏻
Paul Kelso has a book seemingly on shrug variations, probably that's why the chest supported shrug is called the kelso shrug. So funny how can someone get away with something like that...😏
Is programming RDL with leg or back day better?
None is "better." It depends on things like: are your Hamstrings or Back the limiting factor, what type of split do you use, do your erectors recover fast/resistant to fatigue etc. I would not do RDL one day then Legs or Back the following or previous day. I space anything that loads my spine as much as I can.
I claim 69degree arm angle for shrugs. I’m naming it the ‘nice’ variation
Said Jordan Peterson? Meaning Jordan Peters, I hope. 😅
Thank you for these pillars by the way, I’m really enjoying this contents
Any horizontal pulling motions good luck
Erectors: 😢
@HypertrophyCoach Deficit Bent over rows with an extension at the bottom and great flexion at the top. Deficit deadlifts. Good mornings. All great horizontal pulls for the errectors.
@@kidkoopa6389I mean, if we’re gonna use the made up terms, deadlifts are a “hinge” really. But yea, like the video says, I agree some form of deadlift should be included. Whatever gets spine to parallel to the ground. Not some specific version for everyone.
@HypertrophyCoach A bent over dead row is a horizontal pulling technique. I don't understand how it's a made up term? All I'm saying is you can also add a deficit to your BODR to allow for more spinal extension and then when you bring your elbows back to row you can perform spinal flexion by arching your back and take those three beefy muscles of the erector spinea through some range of motion. You can do it sitting performing horizontal rows on a Cable machine too👍👍 that way the errectors are not just holding an iso contraction the whole time they get some Rom. Could hinges technically be a horizontal pull too? Even if the elbows and shoulders don't move?
Wide y-rise?
4:20 - "I would argue I've never seen the thickest pair of deadlifts ever from someone who didn't do deadlifts." lol hehe did you mean spinal erectors?
Yea. I don’t edit the s$!t out of my stuff like the fake experts out there to sound smarter than I am. You get what you get 😅🤷♂️
After watching this video I’m gonna get both pairs of deadlifts thick as fuck! 💪🏾
traps till the hole at the middle ,its deeper
4:22 thickest deadlifts ? Whaaat
***erectors*** I don’t edit my stuff. One take bro.
there NO WAY you knew today was back day 🤔
He knows!!!
2:50 First Jordan Peterson benches more than MPMD and now he has a better back than Joe? 😳
lmao he meant Jordan Peters
😅 yea, Jordan peters
‘Rule #7: Never skip back day’ - 12 Rules for Life, Jordan Peterson
@@jasontookey9253😂
Flex Lewis…
You misspelled THICC 🥵
I always seem to hurt myself with deadlifts and they cause so much overall fatigue that the rest of my training suffers a lot.