Exercise Movements in this video: (Notes to Self) Lats: - Pull ups or Lat Pull Down 1:30 - underhand Lat Pull Down 1:40 Upper Traps: - Traps Twist and Turn with Bands 3:05 Lower Traps: - Inverted Y 3:38 (Tip: keep shoulders down and back) (other Trap Activation Movements: Weighted Shrugs, Cable Shrugs, etc) Teres Major: - wide Grip Lat Pull Down 4:27 Rotator Cuff: External Rotation Exercises - W raise 6:10 Rhomboids: - T raise 7:15 (Rowing will also activate this muscle) - Bent Over Rows Lower Back: Hyperextension on GHD machine 8:00 Banded low back extension 8:32 Major Muscles: (All in one) on GHD machine, do Inverted Lat Pull Down and then go down, then do a Hyperextension and then hold on top and then row 9:19 - 10:05
This guy is the best exercise educator I've ever seen. I've spent over 40 years in the education field; and, I've never seen anyone close to him. He is goooood....,
archie Tucker I'm a medical student and as far as I've seen him, I think this is why people get themselves into fitness which is pure science and not abnormal musculo glandular hypertrophy. Bravo to this great educator!
He was the first youtuber i took serious in the fitness scene when I wanted to start getting fit. Knowing why you do something this way and how he teaches form was tremendously helpful not a single youtuber is more easier to watch and learn from. I almost quit working out because its so hard to find help on the internet and from people yoou have to spend so much time researching. this man is an angel
This is brilliance. Actual knowledge and understanding of physiology. Exercises to do. What they will do. Bravo. This is what the fitness industry should be.
That would mean people would actually need to be qualified to talk. That won't happen unfortunately. BS sells faster than getting a degree. Bro science is a cult imo.
He's not referring to the Bro science channel. He's referring to the the idea the gym bro pass off word of mouth "knowledge" as fact. That is Broscience.
Jeff, thank you so much for all you do for the fitness industry. You are truly an inspiration and you motivate me to continue what I'm doing (not that I'm lacking motivation as this is what I'm passionate about). Please never stop doing what you do. I've learned so much since I started watching your channel and I am always eager to learn and direct my friends to your channel. So once again, thank you, Jeff.
@@A99450 your not willing to put in the work and tbh idk if I am either but I'm gonna put everything I got into achieving a healthy back and making gainz the reason I can tell is because your already thinking about an easy route asking how long does it take . What if it takes years to achieve the proper Physic are you willing to put in that work. and yes it does take 2 years to reach human peak.
Agree with many of the comments from other viewers. I've taught exercise to adults and teens for 30 years. Jeff is the most detailed and easiest to understand. Also, his ability to explain things clearly without a bunch of nonsense really is a credit to his craft. I have students use his advice frequently in classes I teach. Kudos to Jeff on doing an excellent job!
Jeff is the man. Sometimes i think we don't appreciate how prepare he is and how easy he explains and you actually understand what you doing at the gym. Keep it up!!!
Guys the excercise he shows at 3:40 I cannot stress how important that is. i have had soime major injuries to my shoulder and that really helped me with rotation stability and all out strength, benching more, heavier rows with better technique
I did this workout on Wednesday, and my teres major honestly got bigger. I know it's only a pump, but it definitely motivates me to go harder. If anyone knows of another channel as informative as Athlean X, I'd love to to know it so I can have more to watch. Thanks Jeff!
Is it just me or does he come up with very unique exercises. Pretty much every exercise i see him do in his vids i never seen before and i have been going to the gym for many years.
Yeah, I've been practicing some of these and guys in the gym are sometimes looking at me like "dafuq is he doing?" I was practicing the cable machine shrug today. The one in the video where Jeff shrugs and pivots his body to activate the rest of the traps. Guys were eyeballing me looking confused as to what I was doing and why.
The one with the thumbs is pretty popular with professional trainers, just nobody normal really knows about them. Definitely one I forgot about but am going to do now.
He's a physio plus all that muscle. And it shows as he gets quite technical through full range of motion and remediation of bad technique. Most gym goers wouldn't have that deep a knowledge/insight into the working and anatomy of the body.
Freaking Amazing. I've been lifting all my life, have my own personal gym, but I learn sooo much here. I was a serious judo athelete, but never understood how to train several extremely important muscles like the gluteus medius, rotar cuff, serratus anterior, etc. Had these videos been around during my athletic career, I would have been so much more powerful, and would have avoided some serious injuries. This is the best dynamic strength channel around!!!
I just want to say as a very hard gainer who's never been above 130....and im 25, We appreciate you and love the quality content and genuine care you demonstrate and show up to help aid in our success in this area!
Ikr. How can someone even think of disliking this video. It perfectly tells you what to do, with the science and anatomy backing it up. And all that for free Athlete or not, you are going back with something new you learnt
someone to confirm the reason they have a weak back is ....Genetics.....Hard gainer... They're doing everything right... and when he disproves there belief ... they get butt hurt and dislike the video
+Daiymian I'm getting back I to it. I did web design and graphic design for years, and Wendy's became way too convenient. So I've been busting my ass for the last couple weeks, with more to go. Once I get to a better spot, I will definitely be using these videos to maximum advantage ;)
Ok now THAT's bad. For me it was because of a physical job and little or no time in between breaks. I've been in a slump lately and I think it's because of the heat. I get a bit lazy when it's super hot outside.
Yes finally! Someone who educates us, rather then just saying were doing a lat pull down. Well what is a lat and where is it located?! I love the marker idea. Great for people like myself who don't know what or how each muscle group works and what exercise targets each of those muscle groups. Thank you!!!
I have blogged a bit about training, studied physiology, and I've seen and read much, trained for years. Jeff provides top-notch advice, explain things clearly, and presents well-reasoned arguments, explanations, and demonstrates directly using his own mind-muscle connection power. I get psyched up and want to work out from just watching this man. The value of this information, people! and without disruptive ads. This channel must be Best of TH-cam if there is such a thing. Just watching Jeff demonstrate good form strengthens my mind-muscle connection, all of them. My inner drill-sergeant salutes you Jeff with much appreciation and respect.
I think Jeff’s body is ideal, not bulky or not to lean. I usually look at his videos when I want to know how to target a specific muscle group. So on back day I can better work these muscles. Great video!
This guy puts the brains behind the brawn. Probably the most functional training instructor, up there with the best. This type of approach to training will help get a person lean and strong for the long haul, the corrective exercises are of peak importance. Literally getting all of those smaller muscles conditioned probably leads to huge improvements of overall strength and just health in general. *thankful*
By far the best fitness channel out there. Not guys are like, “these work, BUT if you want the full thing go and buy this!” But you, no. You give us EVERYTHING and tell us if we want to take this seriously and do it amazingly THEN go and buy the program (which I’m saving up for right now). Thank you so much man, you’re amazing and inspire me in every video. Keep it up bro, you’ll always have my support!
damn that sucks, my highschool coaches were also the weight-training coaches and we had a young guy and the head coach who was like 70, they were beasts and I still to this day do the workouts they taught me. Specific teachers and coaches can really change/affect what and how you learn.
That's awesome to get that kind of start ... in fairness, that specific teacher really did a hell of a job, put big time energy into her job ... just off on that training tip --- heck of a tennis player and coach (and very fit herself ... she led by example in that sense)
How does this guy not have a 100 Million subs ^^ He literally throws complete workouts out there for free, even detailed guides on his site. Thanks a lot, really
Farmer Walks trust me man you will get no d blowing Forearms but of course be careful as you will get eyes of the twigs (steriods he did steriods you get Foreamrs that big) Farmer Walks and Wrist Curls twice a week and watch your Forearms explode like mine did and yes they are bigger than Jeff's but Bicips nope he is the king man when it comes to those well actually him and Kai Greene actually.
Jeff u are most intelligent person in the planet. Your simplicity in explaining the movement of the body part and their functions tasked u to extreme level. Most of the so-called fitness experts in u tube are copying u.
That's what people see the most, plus it has a ton to do with your overall strength. Working construction and being fat was always a bad combination for me till I got my back stronger. Bending and twisting different ways can pull a lot of oxygen and put some stress on you but having a stronger back that can help a lot
I used to watch many fitness instructors videos on TH-cam to learn something. Once, one of the Jeff's videos come up to my suggested list, i have never checked any other fitness channels.
I did this workout today at 5 this morning. Took me a couple of hours, but I've never felt more accomplished after a workout session!! It's videos like these that have me looking forward to the gym. This man is brilliant. I'm finally going to brake my plateau!
Could you make a video about:high reps+low weight vs low reps+heavy weight slow reps vs explosiv reps Where are the benefits and differnts?Wich should i do?
Johnny Shabazz mine too,especially at the bottom..my lower back..the fact he was doing the moves and i was feeling strain in my lower back just watching tells i have a weak point. This guy is excellent
Im a beginner powerlifter and athlete and I've been training my back for a year now I'm pleased with my results now watching this gave me so much more open mindedness about other variations and more targeting exercises I'm so excited to go try these today 💪 love this channel your amazing !
@@resinds.p4898 In a different video, he says that we shouldn't be spending that long in the gym and one good set is enough volume for hypertrophy. So I'd say 2 or 3 exercises and about 3-5 sets will be about an hour at most or so with 1 minute rest
@@Notyurr oh man. Last time i was 2 hours in the gym because i did his 2 perfect tricep and bizep workout. Should i next time just choose 2-3 exercises for the bicep and tricep workout?
I’ve recently become certified as a personal trainer and your channel has helped me better understand so many intricate details of training. Can’t thank you enough! 🙏🏼
Jeff thank you for videos you post! wish I had these 35 years ago! information is priceless and on point! know wonder my gains have never been what I've expected! I'll be watching and learning!and excited to see some positive gains. once again much thanks from wyoming.
Jeff, I have a profound respect for people like you. You could make money off of this video, but you understand that people may not have the money for atl full out training program like Athleanx, which is fantastic btw. So you make video gold and give it to us for free. I sincerely appreciate you and your channel, you’ve helped us kick start our road to a healthier lifestyle. Thank you.
Im so lucky news feed showed me this channel, I used to do a lot of sport, but I got injured on my back, and my spine started to hurt, the doctor said I should strengthen my back muscles without putting pressure on my spine, im so lucky I found this channel. Thanks Jeff
The drawings are very helpful, even to someone like me who's been training for years, I still struggle hitting all the important back muscles. Thanks Jeff!
I watch at least 2 or 3 Athlean X videos on whatever body part I’m about to train, helps reinforce the basics and why I’m doing what I’m doing. Thanks Jeff and crew.
For asthetics back vs abs Think logically for a second, a girl will stare at your back more than your front. They're sneaky little bugars, they don't want you to notice they're staring at you so they're not going to look at your abs and risk getting caught lol. So work out your back more than your abs, that's where girls look at the most.
Maybe the best video on back on the internet!!!! Possibly Jeff's best video ever too! Jeff, Can you please PLEASE do a video on Neck? I often have a sore/stiff neck, I've been doing the Back Bridge but it's so hard to do and there's no good video on the internet on how to do a proper back bride. Anyhow, plz do a video on Neck!!!!
The drawings on the back (and all muscles) helps SO MUCH! Thank you for your dedication to genuinely help people know the proper way to target all muscles in the correct way.
I just want to say thank you Jeff for doing you videos thanks to you I have gain 60 lbs of muscle in the last two years thank you very much I look more lean and have that summer body haha
is this a joke? 2 years is definitely enough time... I've gone up nearly 10 pounds in about 3 months of starting actively working out and that includes burning fat.
Not only is this guy knowledgeable their policy and technical support is superb!!! Thank you to Laura at Tech support AWESOME customers service...Definitely a FAN and will always support their brand. Thank you again!!!
You are my absolute go to person on youtube for everything weightlifting ever since I found ya about a month ago. Perfectly explained, you know exactly what you're talking about, and theres humor involved too. Thank you for everything you do!
nice the lats activation exercise at the end wherein you bent over and pull the dumbells up is cool, very innovative. Keep It Up Jeff ! 💪👍 You are a knowledgeable & brainy innovative guy !
This guy has taken me out of my chronic mid back pain. It’s the only part of my body I can’t reach to self acupuncture but these exercises are a great add on to your routine.
Shelbyyt27 the Y raise is for the lower traps. The lower traps are meant to keep your shoulder blades back and down for stabilization as you do the raise. Of course they have their part in the lift and not just stabilization but its not actually focused on lower lats. Focus on the lower TRAPS with that exercise.Jeff also films close up because he wants you to pay attention to the muscles the exercises target, what ever is around doesnt matter unless he specifically states that an exercise targets more than one muscle.
He just gave you a ten minute video of information and you're complaining that you have to utilise it and study it yourself because he didn't show the exact workouts? It's am informative video on what muscles get hit and how. Not a video of how to do specific workouts. Be thankful don't complain and go do some research if you want to know it so badly.
Hey Jeff, I've been watching your videos for two months now and you have absolutely changed my body, I'm hitting muscles I never knew I had. I just wanted to thank you for breaking down the science of the workouts. I have seen huge changes in my body and my girl loves it too. Thank you again brother. Subscribed!
Yes! this guy knows how to explain proven & preferred exercises that make sense. I am an old guy utilizing all his knowledge and tutorials for every weight resistance exercise I perform. Bravo !!!! This guys is a Rockstar
lean back and pull to sternum=lats(lower lat), sit fairly straight and pull to chin level=teres major/minor(upper lat), and lastly grab the bar much wider than shoulder width apart and pull to the front or behind neck= mostly mid/low traps(mid-back) and rear delt, depending on how you contract your muscles. Hope this helps.
lean back and pull to sternum=lats(lower lat), sit fairly straight and pull to chin level=teres major/minor(upper lat), and lastly grab the bar much wider than shoulder width apart and pull to the front or behind neck= mostly mid/low traps(mid-back) and rear delt, depending on how you contract your muscles. Hope this helps.
Its lat dominant but you do get scapular retraction and depression which also targets the mid to lower traps. But w and y raises have greater muscular contraction on the mid to low traps along with the rotator cuff.
i only have a bench with dumbbell and barbell bar with plates no machines what back exercises should i do for a complete workout? I do one arm dumbbell row and deadlift and pull ups/chin ups(although i can't do many, just a couple), is that enough? Also should traps be worked on shoulder or back day thanks!
I have uneven traps, I don't know why? How to fix this? I remember wearing my backpack only on the right side of my shoulders from gradeschool to college
Are you a throwing athlete (or an overhead athelete)? This will often cause postural imbalances, like an overactive levator scapulae or extended external rotation causing posterior tilt of the scapula and/or winging of the scapula. The shoulder is a complex joint and many muscles interact together to move it around. If you wore your backpack on your right shoulder for years and your right shoulder is higher, I bet your levator scapular is tight. And possibly your rhomboid.
So, I don't know the proper words to address the physiology of things, but what you and others who've responded to you are believing to be traps may not actually be the trapezius (however that's spelled) muscles, but other forms of connective tissue or even a difference in your bone structure. Is your back straight? It would help others figure out what corrective options there are if you identify which shoulder you feel is larger. Both my sister and I have a pronounced difference in the height of whatever you call that area between the left shoulder and the left side of the neck. It mostly seems to be something to do with the tissue formed to the neck. The shoulders sit at even height, but the ______ (lol, insert appropriate body part names) headed from my neck toward my shoulder connects quite obviously about two inches higher on my left than it does on my right. Every now and then that left side is uncomfortably tight. The right doesn't have that issue. Otherwise, I've played sports my whole life and haven't had any issue with it. It's actually structured a lot more solidly than my right "normal" shoulder and takes a beating pretty well! Ps- I always wore my backpack on my right, so it seems to be the opposite of what I perceive is your experience. See if other family members share the trait.
Holy smokes! I did this workout today and hit the whole back and there were definitely muscles that I was not hitting that good before! Especially traps! Jeff is the best at what he does hands down! Great info and demonstration!
Lats 0:53
Traps 2:12
Teres Major 4:05
Rotator Cuff 5:04
Rhomboids 6:39
Lower Back 7:35
Bonus 8:57
It's me!!! thanks man
It's me!!! 🐐
It's me!!! Bruh thanks man
Danke
It's me!!! I
1. *Lats*- lat pulldowns, pullups, underhand lat pulldowns
2. *traps*- weight shrugs, cable shrugs, inverted Y
3. *teres major*- wide grip lat pulldown
4. *rotator cuff*- external rotation exercises, w-raise
5. *rhomboids*- dumbbell T, bent over rows
6. *lower back*- hyperextensions, band exercise,
7. *(bonus- includes **#s** 1, 5, and 6)*- hyperextension inverted lat pulldown with horizontal row
thank you im putting these workouts into my phone to quickly look at and this was very nice ;D
thank you!!!
What about the sets and reps?
Please Reply
@hod ali alright I'll try to test my limits and go from there
Exercise Movements in this video: (Notes to Self)
Lats:
- Pull ups or Lat Pull Down 1:30
- underhand Lat Pull Down 1:40
Upper Traps:
- Traps Twist and Turn with Bands 3:05
Lower Traps:
- Inverted Y 3:38 (Tip: keep shoulders down and back)
(other Trap Activation Movements: Weighted Shrugs, Cable Shrugs, etc)
Teres Major:
- wide Grip Lat Pull Down 4:27
Rotator Cuff: External Rotation Exercises
- W raise 6:10
Rhomboids:
- T raise 7:15 (Rowing will also activate this muscle)
- Bent Over Rows
Lower Back:
Hyperextension on GHD machine 8:00
Banded low back extension 8:32
Major Muscles: (All in one)
on GHD machine, do Inverted Lat Pull Down and then go down, then do a Hyperextension and then hold on top and then row 9:19 - 10:05
Thank you . Exactly what l need .
thanks
Naveen Reddy thank you for the time stamp! Very helpful!
Thx
Ta legend
This guy is the best exercise educator I've ever seen. I've spent over 40 years in the education field; and, I've never seen anyone close to him. He is goooood....,
archie Tucker
I'm a medical student and as far as I've seen him, I think this is why people get themselves into fitness which is pure science and not abnormal musculo glandular hypertrophy.
Bravo to this great educator!
He was the first youtuber i took serious in the fitness scene when I wanted to start getting fit. Knowing why you do something this way and how he teaches form was tremendously helpful not a single youtuber is more easier to watch and learn from. I almost quit working out because its so hard to find help on the internet and from people yoou have to spend so much time researching. this man is an angel
Archie with his tips u can't be huge.
Always skinny guy.
That's why he looks like chicken
Ath"LEAN" X
M Rabeeh he isn’t about getting huge. He’s about getting fit like an athlete. Hence the name lol
This is brilliance. Actual knowledge and understanding of physiology. Exercises to do. What they will do. Bravo. This is what the fitness industry should be.
That would mean people would actually need to be qualified to talk. That won't happen unfortunately. BS sells faster than getting a degree. Bro science is a cult imo.
You're so right. And there's so much BS broscience. THIS is what is actually good info. Scientific. Evident. Undismissable.
+Charlie U-Mann well he is approaching 2 mil subs. Most of the other broscience channels are lucky to ever hit 500k. Quality prevails.
+Charlie U-Mann Broscience is satire....
He's not referring to the Bro science channel. He's referring to the the idea the gym bro pass off word of mouth "knowledge" as fact. That is Broscience.
I had a weak back a week back great video
I had to read that twice
@@The-Athenian Ed'd edited it.
Paul Robles A week back i had a weak back great comment
Paul Robles best comment, underrated.
That's a tongue twister for ya!
These marker videos are the BEST. Legs next?
No homo of course
no homo ma friend
+Maori Warrior wtf is no homo about outlining muscles?
mosaicmatt Maybe asking Jeff do glutes with markers
+Maori Warrior Christ. It's a legit muscle.
Jeff, thank you so much for all you do for the fitness industry. You are truly an inspiration and you motivate me to continue what I'm doing (not that I'm lacking motivation as this is what I'm passionate about). Please never stop doing what you do. I've learned so much since I started watching your channel and I am always eager to learn and direct my friends to your channel. So once again, thank you, Jeff.
well said my friend 👏
Ditto
Hands down the best fitness youtuber. He actually knows what he's talking about and leaves out the bro-science
💯💯💯
+Daniel Seale hey don't hate on +brosciencelife. Dom mazetti works really hard to teach us all how to be alpha. he is awesome!
He's taken away my elbow pain, my back pain, and gave me gainzzzzz. This guy is a genius.
Do you do all in one day? How long it takes?
Don’t click this link th-cam.com/video/wtx0fdzRAp8/w-d-xo.html
@@A99450 your not willing to put in the work and tbh idk if I am either but I'm gonna put everything I got into achieving a healthy back and making gainz the reason I can tell is because your already thinking about an easy route asking how long does it take . What if it takes years to achieve the proper Physic are you willing to put in that work. and yes it does take 2 years to reach human peak.
Agree with many of the comments from other viewers. I've taught exercise to adults and teens for 30 years. Jeff is the most detailed and easiest to understand. Also, his ability to explain things clearly without a bunch of nonsense really is a credit to his craft. I have students use his advice frequently in classes I teach. Kudos to Jeff on doing an excellent job!
He protecc
He attacc
But most importantly:
he teach us how to train bacc
Dead meme
@@ahmedbenhariz8694 I still laughed haha
I broke my bacc
😂😂😂
FACC
Jeff's 2nd Grade Teacher: "Jeffey, we don't draw on ourselves with markers..."
2nd Grade Jeff: *Gym Grunt!!*
Very underrated comment
this is probably one of the best fitness videos ive ever watched
watched it again 8 months later, how is this free
Jeff is awesome, that's how
this is -probably- one of the best fitness video ive ever watched
Daniel Chachanashvili J
Not free mate, he gets a lot of money from youtube, but thank god that this guy exists. Raw knowledge
Never seen a bad video. Professional. Easy to understand. Excellent work Jeff.
Jeff is the man. Sometimes i think we don't appreciate how prepare he is and how easy he explains and you actually understand what you doing at the gym. Keep it up!!!
#1 underhand lat pulldown
#2 cable twist shrug
#3 inverted y's
#4 widegrip pull-up
#5 W raise
#6 kneeling dumbbell side latteral raises
#7 Jeff's extra
Guys the excercise he shows at 3:40 I cannot stress how important that is. i have had soime major injuries to my shoulder and that really helped me with rotation stability and all out strength, benching more, heavier rows with better technique
Matty Bhoy is it good to do with an impingement?
Matty Bhoy was he on a bench or just crouched a lil
Dark Saiyin98 Row position I think, it's when you bend your lower back while maintaining the upper back straight
Can someone explain how to do it? Video didn't show very well
Been watching this guy for a couple years...Completely grateful for his commitment to the lessons he preaches...
I did this workout on Wednesday, and my teres major honestly got bigger. I know it's only a pump, but it definitely motivates me to go harder. If anyone knows of another channel as informative as Athlean X, I'd love to to know it so I can have more to watch. Thanks Jeff!
Jay Sagét Jeff nippard you would loveeee him
Thanks Jared! Definitely going to check him out.
Jay Sagét no problem!
alan thrall has really good videos.. bodybuilding.com youtube channel is good too
Jay Sagét check out Jeff nippard
LATS 1:25
TRAPS 3:01
Upper TRAPS 3:35
TERES MAJOR 4:36
ROTATOR CUFF 6:05
RHOMBOIDS 7:16
LOWER BACK 8:42
Is it just me or does he come up with very unique exercises. Pretty much every exercise i see him do in his vids i never seen before and i have been going to the gym for many years.
Yeah, I've been practicing some of these and guys in the gym are sometimes looking at me like "dafuq is he doing?" I was practicing the cable machine shrug today. The one in the video where Jeff shrugs and pivots his body to activate the rest of the traps. Guys were eyeballing me looking confused as to what I was doing and why.
Joey Central 😂😂😂
The one with the thumbs is pretty popular with professional trainers, just nobody normal really knows about them. Definitely one I forgot about but am going to do now.
He's a physio plus all that muscle. And it shows as he gets quite technical through full range of motion and remediation of bad technique. Most gym goers wouldn't have that deep a knowledge/insight into the working and anatomy of the body.
Freaking Amazing. I've been lifting all my life, have my own personal gym, but I learn sooo much here. I was a serious judo athelete, but never understood how to train several extremely important muscles like the gluteus medius, rotar cuff, serratus anterior, etc. Had these videos been around during my athletic career, I would have been so much more powerful, and would have avoided some serious injuries. This is the best dynamic strength channel around!!!
I just want to say as a very hard gainer who's never been above 130....and im 25, We appreciate you and love the quality content and genuine care you demonstrate and show up to help aid in our success in this area!
6 years on, and I still follow this workout plan. What an incredible trainer!
Can you provide timestamps for this workout
As all other are inaccurate
every time i hit a rut on my routine... i watch your videos then BAM! back on track... thanks buddy... been following you for almost a decade now lol
How can someone dislike this video? What more did they expect?
Tom Peckett because it’s too much work for them lmao
Ikr. How can someone even think of disliking this video. It perfectly tells you what to do, with the science and anatomy backing it up. And all that for free
Athlete or not, you are going back with something new you learnt
Must be V Shred fans
Lack of deadlifts
someone to confirm the reason they have a weak back is ....Genetics.....Hard gainer... They're doing everything right... and when he disproves there belief ... they get butt hurt and dislike the video
I love the muscle marker videos! They make things make a whole lot more sense
Yup.. the way the actual fibers are illustrated make it very concise. And I'm SO doing 3:07 next trap session !!
+Daiymian I'm getting back I to it. I did web design and graphic design for years, and Wendy's became way too convenient. So I've been busting my ass for the last couple weeks, with more to go. Once I get to a better spot, I will definitely be using these videos to maximum advantage ;)
You too on Wendy's huh. I'm guilty of that too. But rarely. This guy having 1.8M subscribers is no accident.
Daiymian
Mine wasn't rarely, it was daily. Combined with 12+ hours a day of doing nothing but sitting.
Ok now THAT's bad. For me it was because of a physical job and little or no time in between breaks. I've been in a slump lately and I think it's because of the heat. I get a bit lazy when it's super hot outside.
Yes finally! Someone who educates us, rather then just saying were doing a lat pull down. Well what is a lat and where is it located?! I love the marker idea. Great for people like myself who don't know what or how each muscle group works and what exercise targets each of those muscle groups. Thank you!!!
Nisha Gutierrez it’s been 1 year, how r you ? 😂
@@rainbow535 creep.
I have blogged a bit about training, studied physiology, and I've seen and read much, trained for years.
Jeff provides top-notch advice, explain things clearly, and presents well-reasoned arguments, explanations, and demonstrates directly using his own mind-muscle connection power.
I get psyched up and want to work out from just watching this man.
The value of this information, people! and without disruptive ads.
This channel must be Best of TH-cam if there is such a thing.
Just watching Jeff demonstrate good form strengthens my mind-muscle connection, all of them.
My inner drill-sergeant salutes you Jeff with much appreciation and respect.
DAAAAAAM! This dude is top of the line when it comes to understanding/explaining how to improve specific muscles.
A lot of muscles going on back there
Josh Green nice name
Joshua Green nice name
No shit
Ok, dad.
Josh Green Hahaha
This guy is insane. Im 54 former marine, athlete all my life these series have gotten me learn and mean again ty for all you do
I've incorporated just a few of these exercises to see how I get on and they have already, after about 2-weeks improved my posture so much.
I think Jeff’s body is ideal, not bulky or not to lean. I usually look at his videos when I want to know how to target a specific muscle group. So on back day I can better work these muscles. Great video!
Amazing coach! Just got AX-1 and I can tell Jeff put a lot of work into it to make sure he didn’t overlook even the slightest of details.
I want to see Jeff do a video with Dom Mazetti. The Brofessor with the Muscle Professor.
dude yes!!!!!
oh my god
ask not what your country needs ask does your country even lift
yes yes yes omg
Na I feel like jeff has no sense of humour
One of the best back workout vids i have ever seen ...adding to my workout vid list to watch later ...cant remember all while workign out lol
This guy puts the brains behind the brawn. Probably the most functional training instructor, up there with the best. This type of approach to training will help get a person lean and strong for the long haul, the corrective exercises are of peak importance. Literally getting all of those smaller muscles conditioned probably leads to huge improvements of overall strength and just health in general. *thankful*
At the end of every video can you just actually do each workout in a row? That would help immensely thanks.
Harder it is to follow the more likely you'll buy his program :)
Kurtis then people wouldn't buy his stuff lol
did either of you?
Gonna be a bday present to me lol
That why I ROW, ROW,ROW.
I’ve been looking for a back exercises that don’t hit the traps as much! This is perfect. Thanks Jeff!
By far the best fitness channel out there. Not guys are like, “these work, BUT if you want the full thing go and buy this!” But you, no. You give us EVERYTHING and tell us if we want to take this seriously and do it amazingly THEN go and buy the program (which I’m saving up for right now). Thank you so much man, you’re amazing and inspire me in every video. Keep it up bro, you’ll always have my support!
Me: Hey coach. How do I train my back?
High School Football Coach: I don't know. Do some fucking chin ups.
John Smith i swear dude no back workouts at all.
I remember a high school PE/Health teacher telling us to concentrate on the eccentric part of the bicep curl ... to firm up the triceps
That was my point ... total misinformation
damn that sucks, my highschool coaches were also the weight-training coaches and we had a young guy and the head coach who was like 70, they were beasts and I still to this day do the workouts they taught me. Specific teachers and coaches can really change/affect what and how you learn.
That's awesome to get that kind of start ... in fairness, that specific teacher really did a hell of a job, put big time energy into her job ... just off on that training tip --- heck of a tennis player and coach (and very fit herself ... she led by example in that sense)
Watching Jeff's videos always intimidates me quite a bit. So many muscles to train.
How does this guy not have a 100 Million subs ^^ He literally throws complete workouts out there for free, even detailed guides on his site. Thanks a lot, really
I love that you used markers with colours to show how each set of fibres work!
Do forearms next that would be amazing
He already did a video about forearms
+Workout Entertainment He already did videos about the back aswell
Tirreger not with muscle marker it's way easier to understand it with the marker
manuel macias Ehm.. why are you answering me ?
Farmer Walks trust me man you will get no d blowing Forearms but of course be careful as you will get eyes of the twigs (steriods he did steriods you get Foreamrs that big) Farmer Walks and Wrist Curls twice a week and watch your Forearms explode like mine did and yes they are bigger than Jeff's but Bicips nope he is the king man when it comes to those well actually him and Kai Greene actually.
Jeff u are most intelligent person in the planet. Your simplicity in explaining the movement of the body part and their functions tasked u to extreme level. Most of the so-called fitness experts in u tube are copying u.
Back is number 1 for me
That's what people see the most, plus it has a ton to do with your overall strength. Working construction and being fat was always a bad combination for me till I got my back stronger. Bending and twisting different ways can pull a lot of oxygen and put some stress on you but having a stronger back that can help a lot
I used to watch many fitness instructors videos on TH-cam to learn something.
Once, one of the Jeff's videos come up to my suggested list, i have never checked any other fitness channels.
I did this workout today at 5 this morning. Took me a couple of hours, but I've never felt more accomplished after a workout session!! It's videos like these that have me looking forward to the gym. This man is brilliant. I'm finally going to brake my plateau!
Could you make a video about:high reps+low weight vs low reps+heavy weight
slow reps vs explosiv reps
Where are the benefits and differnts?Wich should i do?
My poor back is sore just WATCHING you do that 'bonus' exercise at the end!
Johnny Shabazz mine too,especially at the bottom..my lower back..the fact he was doing the moves and i was feeling strain in my lower back just watching tells i have a weak point. This guy is excellent
Well, To be fair he's told us how to fix our back before "breaking it" with his awesome exercises!! Heheh
Im a beginner powerlifter and athlete and I've been training my back for a year now I'm pleased with my results now watching this gave me so much more open mindedness about other variations and more targeting exercises I'm so excited to go try these today 💪 love this channel your amazing !
I,m also badibulder
You don't learn the boy positions workout your girl you're different muscle 😂 sorry 🤣
@@pathan5320 It's the same for both genders, bro
This was awesome. I found myself visualizing the muscle today while lifting and it made a huge difference. Thank you!
If I do all of these, I'll be at the gym for 4 hours.
In the beginning, yes. But once they're second nature, should be a breeze.
@@KirtikSoni is 1 hour good?
Dude, Seriously lmao
@@resinds.p4898 In a different video, he says that we shouldn't be spending that long in the gym and one good set is enough volume for hypertrophy.
So I'd say 2 or 3 exercises and about 3-5 sets will be about an hour at most or so with 1 minute rest
@@Notyurr oh man. Last time i was 2 hours in the gym because i did his 2 perfect tricep and bizep workout. Should i next time just choose 2-3 exercises for the bicep and tricep workout?
I’ve recently become certified as a personal trainer and your channel has helped me better understand so many intricate details of training. Can’t thank you enough! 🙏🏼
No wonder my back workouts are getting longer n longer. My favorite body part.
Jeff thank you for videos you post! wish I had these 35 years ago! information is priceless and on point! know wonder my gains have never been what I've expected! I'll be watching and learning!and excited to see some positive gains. once again much thanks from wyoming.
Jeff, I have a profound respect for people like you. You could make money off of this video, but you understand that people may not have the money for atl full out training program like Athleanx, which is fantastic btw. So you make video gold and give it to us for free. I sincerely appreciate you and your channel, you’ve helped us kick start our road to a healthier lifestyle. Thank you.
Droppin' that knowledge. Great back video!
Starts out, "I'm bringing out four **** markers"
Here we go XD
Need more markers!
Mark some gains bro's
Im so lucky news feed showed me this channel, I used to do a lot of sport, but I got injured on my back, and my spine started to hurt, the doctor said I should strengthen my back muscles without putting pressure on my spine, im so lucky I found this channel.
Thanks Jeff
The drawings are very helpful, even to someone like me who's been training for years, I still struggle hitting all the important back muscles. Thanks Jeff!
HE GOT EYES IN HIS BACK!!!!
Haha
I watch at least 2 or 3 Athlean X videos on whatever body part I’m about to train, helps reinforce the basics and why I’m doing what I’m doing. Thanks Jeff and crew.
For asthetics
back vs abs
Think logically for a second, a girl will stare at your back more than your front.
They're sneaky little bugars, they don't want you to notice they're staring at you so they're not going to look at your abs and risk getting caught lol.
So work out your back more than your abs, that's where girls look at the most.
Candi Soda ahahaha well said
Forearm and calves too! Girls like it and will take a peeps 👈
Yes your calves, no to forearms. The bigger your forearms look, the smaller your biceps will look in comparison.
@S3 Solid Snake Simulation Why dont u justify his claim instead of telling to stfu?
@S3 Solid Snake Simulation That's Ad Hominem. Clearly, you can't prove your point of why his claim is bs.
Maybe the best video on back on the internet!!!! Possibly Jeff's best video ever too! Jeff, Can you please PLEASE do a video on Neck? I often have a sore/stiff neck, I've been doing the Back Bridge but it's so hard to do and there's no good video on the internet on how to do a proper back bride. Anyhow, plz do a video on Neck!!!!
Agreed! Neck video please Jeff!
I have been watching tons of workout videos, but Jeff is hands down the best on explaining how muscles work and how to train them.
This should become a series. Best chest workout video ever next?
Nice tattoos
The drawings on the back (and all muscles) helps SO MUCH! Thank you for your dedication to genuinely help people know the proper way to target all muscles in the correct way.
I just want to say thank you Jeff for doing you videos thanks to you I have gain 60 lbs of muscle in the last two years thank you very much I look more lean and have that summer body haha
lmao you cant gain 60 lbs of muscle in 2 years
is this a joke? 2 years is definitely enough time... I've gone up nearly 10 pounds in about 3 months of starting actively working out and that includes burning fat.
+hairyd2002 Rich Piana gained 47 in one.
hairyd2002 - says a guy who has never done a push up in his life lmao!
The most muscle you can gain usually is 2lbs a month.
Man all this information for free!! I feel the lack givin' just a like to the vid!! Jeff you're terrific bro!! my deeply gratefulness to you
Not only is this guy knowledgeable their policy and technical support is superb!!! Thank you to Laura at Tech support AWESOME customers service...Definitely a FAN and will always support their brand. Thank you again!!!
It would be funny if he forgot he had pen on his back and went to the beach
bruh
everyone on the beach could learn
He doesn't need the markers. He's got all the muscles outlined anyway.
Most importantly when dives into the sea and people see all the colours coming out
PEOPLE : "EEWWW IS THAT P"
Jeff markin all the different cuts of meat available on his back.😂
You are my absolute go to person on youtube for everything weightlifting ever since I found ya about a month ago. Perfectly explained, you know exactly what you're talking about, and theres humor involved too. Thank you for everything you do!
nice the lats activation exercise at the end wherein you bent over and pull the dumbells up is cool, very innovative. Keep It Up Jeff ! 💪👍 You are a knowledgeable & brainy innovative guy !
The last back workout was Ideal.
This guy has taken me out of my chronic mid back pain. It’s the only part of my body I can’t reach to self acupuncture but these exercises are a great add on to your routine.
wish you would show the exercises from further away I couldn't really see everything that was going on especially the Y exercise for the lower lats
Shelbyyt27 the Y raise is for the lower traps. The lower traps are meant to keep your shoulder blades back and down for stabilization as you do the raise. Of course they have their part in the lift and not just stabilization but its not actually focused on lower lats. Focus on the lower TRAPS with that exercise.Jeff also films close up because he wants you to pay attention to the muscles the exercises target, what ever is around doesnt matter unless he specifically states that an exercise targets more than one muscle.
buy athlean x then haha
He just gave you a ten minute video of information and you're complaining that you have to utilise it and study it yourself because he didn't show the exact workouts? It's am informative video on what muscles get hit and how. Not a video of how to do specific workouts. Be thankful don't complain and go do some research if you want to know it so badly.
just work the ass and keep your mouth shut, lower lats...gimme a break lmao
exactly all these esexercises
I needed this for pull ups
Thank you so much. With the markers helped heaps to understand.
This would be much more helpful if you didn't zoom so close while explaining those exercises so we can't see anything...
!!!!
Yeah goddamn cameraman
Great video. Came across your channel last week and I can't stop watching.
2k dislikes????? This is by far the best video on this subject on TH-cam. What are some people thinking 🤦🏾♂️
hahaha jeff looks like a character from dragon ball
haha u look like a character from a show called stupid fat asses
+Christian Guerrero XD It's true!
you can left but he hasn't even reached his final form
+loanshark films laugh
who does he look like
7:45 i played tht over and over and over... i cant stop laughing
ALLLLLL THE FIBRES
Haaaaaahhahahahahahhahahhahaha
Wax on, wax off
Hey Jeff, I've been watching your videos for two months now and you have absolutely changed my body, I'm hitting muscles I never knew I had. I just wanted to thank you for breaking down the science of the workouts. I have seen huge changes in my body and my girl loves it too. Thank you again brother. Subscribed!
This guy isnt joking he even has tm in his channel
4 markers??? Jeff's not fucking around today!!!
Yes! this guy knows how to explain proven & preferred exercises that make sense. I am an old guy utilizing all his knowledge and tutorials for every weight resistance exercise I perform. Bravo !!!! This guys is a Rockstar
Any specific considerations if you have lumbar scoliosis ?
Does pull ups only work the lats? Thought they worked the entire back almost..
lean back and pull to sternum=lats(lower lat), sit fairly straight and pull to chin level=teres major/minor(upper lat), and lastly grab the bar much wider than shoulder width apart and pull to the front or behind neck= mostly mid/low traps(mid-back) and rear delt, depending on how you contract your muscles. Hope this helps.
lean back and pull to sternum=lats(lower lat), sit fairly straight and pull to chin level=teres major/minor(upper lat), and lastly grab the bar much wider than shoulder width apart and pull to the front or behind neck= mostly mid/low traps(mid-back) and rear delt, depending on how you contract your muscles. Hope this helps.
They don't come close. They're still a foundational exercise, though.
Its lat dominant but you do get scapular retraction and depression which also targets the mid to lower traps. But w and y raises have greater muscular contraction on the mid to low traps along with the rotator cuff.
i only have a bench with dumbbell and barbell bar with plates no machines what back exercises should i do for a complete workout? I do one arm dumbbell row and deadlift and pull ups/chin ups(although i can't do many, just a couple), is that enough? Also should traps be worked on shoulder or back day
thanks!
Providing all your wisdom and knowledge for free.Thanks you are a savior
The marker, the specificity, the form. The most useful channel I've encountered...... where is that darn, oh there it is (clicks subscribe)
I have uneven traps, I don't know why? How to fix this? I remember wearing my backpack only on the right side of my shoulders from gradeschool to college
Shrugs and take less in the bigger side or none
Are you a throwing athlete (or an overhead athelete)? This will often cause postural imbalances, like an overactive levator scapulae or extended external rotation causing posterior tilt of the scapula and/or winging of the scapula. The shoulder is a complex joint and many muscles interact together to move it around.
If you wore your backpack on your right shoulder for years and your right shoulder is higher, I bet your levator scapular is tight. And possibly your rhomboid.
So, I don't know the proper words to address the physiology of things, but what you and others who've responded to you are believing to be traps may not actually be the trapezius (however that's spelled) muscles, but other forms of connective tissue or even a difference in your bone structure. Is your back straight? It would help others figure out what corrective options there are if you identify which shoulder you feel is larger.
Both my sister and I have a pronounced difference in the height of whatever you call that area between the left shoulder and the left side of the neck. It mostly seems to be something to do with the tissue formed to the neck. The shoulders sit at even height, but the ______ (lol, insert appropriate body part names) headed from my neck toward my shoulder connects quite obviously about two inches higher on my left than it does on my right. Every now and then that left side is uncomfortably tight. The right doesn't have that issue. Otherwise, I've played sports my whole life and haven't had any issue with it. It's actually structured a lot more solidly than my right "normal" shoulder and takes a beating pretty well!
Ps- I always wore my backpack on my right, so it seems to be the opposite of what I perceive is your experience. See if other family members share the trait.
Usually your dominant side has a slight shoulder drop due to using it more.
Holy smokes! I did this workout today and hit the whole back and there were definitely muscles that I was not hitting that good before! Especially traps! Jeff is the best at what he does hands down! Great info and demonstration!
You know shits got real when Jeff shows the markers :D
I’m getting ripped just watching 👀 good shit lol 👍🏼