Episode 13: Hypertrophy Training: Why Your Back is NOT Growing
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- เผยแพร่เมื่อ 5 ก.ย. 2024
- Episode 13: Hypertrophy Training: Why Your Back is NOT Growing
In this episode of J3 University, Luke and I cover hypertrophy training surrounding Back development. We answer listener questions that cover exercise selection and execution to get the most out of your program. Also, we hit some myths on back training, so you are the most effective it hitting your development goals.
Timestamps
Belt Training; Are Deadlifts bad for the waist?- 00:04:02:08
Rack Pulls Pros and Cons- 00:13:58:10
Movements to develop lower back- 00:25:00:05
Pullups and efficacy- 00:33:16:03
Identifying and setting up movements for each area of the back- 00:42:01:02
Unilateral vs Bilateral Back Training- 00:49:22:05
Trap Work- 00:55:46:22
Wrap Up- 01:02:34:20
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This is definitely my cup of tea. I’ve been studying this type of stuff for 3 years now. This is the channel I’ve been waiting for. I did my own prep a while back and placed 3rd in my class. This was my first show and everyone thought I was crazy for not having a coach. You motivate me to learn more and continue to do my own preps.
Awesome content. I do my bent over rows parallel to the floor but will now go a bit below 45° with elbows at 45°.
This approach for back development remember me so much to Meadow's approach. This podcast has so much value to learn about Hypertrophy back development and take off the idea off "no pain no gain" for "more brain more gain". Thanks.
Hey John! You are by far my favorite bodybuilder. I love the way you approach things. Can you please post a full in depth over view on tracking steps and how to incorporate that into fat loss? This will help out the average people with daily jobs. A lot of us can’t just go to the gym for an hour of cardio but we can track daily steps more easy and use step tracking for daily expenditure. Thanks John!
You guys are absolutely amazing. Definitely applying so much I’ve learned on this podcast to my next training block. Keep it up!!
Another gem !!! thanks guys
thanks for watching!
I am confused why rack pulls don't have a place in a bodybuilding program. The squeeze and overload at the top of the movement seems to really activate my back. I truly value your opinion and have been changing my training based on your knowledge. I have been programming rack pulls at the end of all my back sessions for about a year now. I got the idea from Hunter lebrada when he trained with Bryan they would smoke there back with rack pulls at the very end of there session. The idea of placing the start position at your knee takes out a lot of the leg getting involved. What I can deadlift for a single I can rack pull for 12 and truly reach failure. Confused, might have to take them out of my program
Great Video Guys !
But if you actually can execute pullups with great form, were you actually feel your lats work. Would you still advise against them?
Nothing wrong with the pull up and if you can execute properly for lats then by all means use the pull up. I do see it harder for most to control torso position to get a lat focused pull up so you dangle in space, but it can be an effective movement.
@@johnjewett7970 😊👍
Good stuff!
Shared w/ all the BBing clients who are still holding on to what they did while powerlifting. “I’m sorry but those aren’t ideal for hypertrophy so stop fatiguing yourself with them & leaving optimal exercises on the table”😊
🙌
“But Ronnie” lol
Hahaha true that, "Ronnie did it" is all the evidence we need! thanks for watching
I know you’re joking but what if we would have had two Ronnie’s.. one who trained as insanely as he did and one who would have trained as ”hard” but in a more specific way with perfect form and less heavy deads and squats.. 😊