Back Anatomy & Training Program | Built By Science
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- เผยแพร่เมื่อ 6 ก.พ. 2025
- To more effectively and efficiently train your back, learn how your muscles, bones, and joints work together to create movement. Back up your back training with science!
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It's not uncommon to train the big, showy muscles on the front of your body when you first hit the gym. Your arms, pecs, and abs look great in the mirror, which makes it easy to neglect your back as a novice lifter. Your back, however, is just as important as the front of your body when it comes to aesthetics, strength, power, and performance.
People who are serious about creating a great physique know that a thick, wide back is going to distinguish them from other competitors, athletes, and lifters. Understanding the anatomy and movement patterns of your body will make your back training more effective and efficient. I'm going to teach you everything you need to know to build an unbelievable back.
The back works as a seamless, integrated system. You'll need a nice, stable spine, a strong scapula, and a healthy shoulder joint train your back effectively.
Look for the exercises and techniques discussed above in the weekly back workouts of the six-week Built by Science program. Watch all the overview videos before attacking the gym. Remember, you need to combine mind and muscle to build your best possible body.
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I was reading Dorians book some years back ( No pun intended), and the best thing I got out of it, is when he said you MUST learn to pull with your elbows and not your hands. Concentrating on pulling your elbows back and forgetting about using your hands other than to just grip the thing, is really all you need to do.
Pablo Honey what's the name of this book
@@MrArtVein Darude Sandstorm
@@cionol shut up
@@MrArtVein I think ( the warriors story 📌
Using lifting straps on a couple of sets help that but def dont neglect the grip.
the guy standing like > select your fighter!
🤣🤣🤣🤣
lmao🤣
Fr
This is the best back video I've watched! Thank you for the time you took to edit and shoot this video. Thank you to Shawn Michaels, i mean, Craig for the demo. More power to you! Aim to be the number 1 muscle building channel in YT!
"After watching this video, you should have a phd in muscle building." My resume is looking pretty sharp now!
11:47
_Jeff Cavaliere has joined the chat_
Yep, I think Jeff would be disappointed with that technique
Thumbs must point backwards!
Legend
losing gains
You can insert Jeffs name in any workout video and everyone knows who your talking about.
Instead of learning and aplying it to their daily training, people rather talk shit about the instructor.
Amazing.
He has a different focus in life and in his profession. Simple as that.
He said it: its options to back workout, not all of it.
For the people who are like: "OMFG WHY IS HE SO SKINNY!?" Maybe he was too busy studying for a PhD OR maybe he's a different type of athlete.
jim jones There are different type of atheletes with different physiques. Look at rock climbers.
jim jones How do you know? Have you seen him topless? My coworker from a previous job looked slim, but in the locker room when he took his shirt off. The dude was chiseled like Frank Medrano.
+Apple Bee maybe he is a pile of lard, maybe not.
He never claimed he would look like a ripped athlete, he just knows how to make you look like one, if you really want.
Usually athletes pass on their experience of lifting, true. But he probably studied it and passes on what worked best on his clients. If it works, whats the big fuzz about?
+Apple Bee Just because hes skinny doesnt mean he isnt in good shape, not everyone
who is healthy feels the need to push to "perfection" or become an
athlete or bodybuilder. I mean how many people coach football that dont
play football professionally or havent ever been a good athlete but know
allot about the strategy or how players play. Not every teacher is a
good student, do as i say not as I do. Plus he could have sustained
injuries or have health problems that keep him from being able to push
himself that hard. You never know. All I got to say is he knows his shit
im gonna watch all these that face pull is defiantly what my workout is
missing thanks smart skinny dude!
Apple Bee Lmao.
As a physiotherapist I can say that this gentleman actually offers invaluable knowledge. 99% of the general population lack a lot of knowledge when it comes to the anatomy and science behind exercise, which is a shame.
So much quality in that body. Holy shit. What an amazing physique.
best video online Ive seen so far. Should have millions of views. Pays attention to critical information to maintain good form and structure. Knowing anatomy increases understanding and appreciation for body.
it now has millions of views
These videos really help, not just with knowing how they work but with knowing how to have good form. I was always doing Face Pulls thumb sideways which is why im guessing i would feel a little pain in my cuffs. Now that im doing them thumb up that made a BIG difference. Keep the videos coming guys!
This is actually very good information, he is on point trust me.
Muscular Anatomy
Lats (Latissimus Dorsi)- attaches from the front side of the humerus, to the scapula, to the lower thoracic spine, and finally ends at the connective tissues called the thoracolumbar fascia (lower back)
Trapezius:
Upper- runs from the skull and cervical spin (neck) and comes down and attaches to the clavicles
Middle- run from the t1 or t4 in the spine and attach directly to the scapula
Lower- runs from the lower middle spine, and runs up and attaches to the scapula
Rhomboids- a deep muscle beneath the traps, run at an angle from the thoracic spine down the scapula
Skeletal Anatomy
Thoracic spine (upper back)- 12 unique bones running from the base of the neck to the beginning of the lower back; has ribs stemming
Scapula (shoulder blade)- works in conjunction with the shoulder to create motion, uses back muscles
Glenohumeral joint- works with the shoulder blade to create motion
Motions
Internal Rotation (turning the upper arm inward)- caused by the lats
Shoulder extension (pulling arms down from flexion)- caused by the lats
Scapular elevation (shrugging) - upper traps
Retraction (pulling shoulder blades back)- mid traps and rhomboids
Depression (sliding the shoulder downward) - lower traps
Upward scapular rotation (lifting arms above head)- Upper Traps, Lower traps, and the serratus (muscle that spans the side of the rib cage that connects to the shoulder blade)
Downward Scapular Rotation (bring the arms down from the upward position)- lower traps, rhomboids, and levator scapulae (muscle on the side of the neck, spanning from the upper neck to the top of scapula)
Key Exercises
Chin up- utilizes downward scapula rotation targeting lats
Dumbbell Row- rhomboids and mid traps used to cause retraction
Dumbbell pullover- develops the lats, utilizes overhead upward scapular rotation
Face pull- builds the upper and mid back
Wow very educationally , thanks
Kinda refreshing after years in gym, finally getting to know the science and anatomy about it. Thumps up!
Love this series. Good to know what muscles are in play before and/or when you're working out
+Bamboo training Too you it may seem like common sense but, when you first started didn't you research or ask a lot of questions?...........even so consider our generation it is the laziest generation (depends on where you live I guess). Humans are weak and barely use/understand their bodies (No not everyone but, a lot of people).
***** He is educated. You don't need to workout to know how the body works.
this dudes physique is my dream physique
Gay malyali
You dream of looking like a chicken?
It's actually not that hard..
Jacob Thomas For me I want to have similar to Larzar Angelov
@@its_maalik oh yeah, not hard to look like someone that isn't natty
I can make fun of the instructor with the muscle I have gained, but I would rather gain more knowledge to do better.
Talking shit is cheap, learn to learn and respect, guys.
Wise words yoda ... wise words 😊
Armeezy Kunzu well said dude. I remember first starting working out and this skinny dude was working there and we started speaking. The guy was giving me advice and I was like wtf...he's smaller than me...till he shoulder pressed almost twice my personal best in front of my eyes. Turns out the dude was a boxer. Didn't want to pack on too much mass but he knew how to and he was stronger than half of the big dudes in the place. Never judge anyone.
I'm amazed someone could be such a hard piece of shit as to mock an instructor for not being jacked up. Disrespectful sons of bitches.
It takes an insecure buff guy to make fun of a small dude. Come on now.. I have never mocked a small dude unless he was being aggressive. Most the time those thoughts do not cross my mind unless they look sickly. This man looks very healthy. Get right with Christ and stop judging others on appearance only!
you wanna fite tuff guy?
this guy worked so hard, he don't even tickle anymore.
lmao
This is why I love training. The science behind it. Thanks for the vid
He's a steve jobs in body training. And the bodybuilder is a coder.
bruh
clever!
He coded his body too?
No and no again.
love this way of thinking about it!
Best back workout video i ever watched. After 8 year it still propagating knowledge ❤️
built by science is a very appropriate title
Wow that was quick, thank you for the PhD
5:37 does one pull up, triggers shouts of primal rage
10/10 for the video.
9:22 "go ahead do one more" bitch you do one more I'm heavy
this has to be one of the best and most informative bodybuilding videos I have ever seen
This is EXCELLENT!! Exactly what I was looking for! Certainly going to view the rest :)
Another way to get more out of lat pulldowns/ pull-ups is squeezing upper traps at the top. Learned that from kai green, great video though
is that dude just not ticklish. i would die if i were him
i just got my phd in back workout..thank you
"After watching the video you should have a PHD in muscle building" Hahaha big statement!!
Thanks! I didn't learn anything because all you did was point out some muscle groups and show some exercises that most people already know!
I got a PHD in muscle training!
Good!
+XxEpicGamingxX He means that he got a PHD from only watching this video haha, he didn't mean that he ACTUALLY has a PHD.
Renzo Arana
Yeah I know haha!
That was the best fitness video I have ever seen.
spread positive vibes, enjoy all the knowledge thank you for this free video i appreciate it i have learned a lot
I wanna know that which gainer should i use for my body please tell me
Mix dextrose and whey protein in ratio 2:1 and drink it few times a day
Thank you so much for all the effort.
Really well done, I have learn a lot today.
These Build by science videos are great
Lovin these video's! This is good information that will definitely benefit anyones training regiment..
Best Video on Internet so FAR
Scientific research demonstrate that you'll be able to improve your muscles building process 2x-3x more quickly; by just modify your nutrition plan. Because time you spend for the workout room is only 3% of all your time.
How can I get it?
Dyuzhev Aleksandr Look into here for additional information:
fine4.info/muscle-building-facts
David Buiting just get maxs.. OH WAIT YOUR NOT AUSTRALIAN oh well no science protein for you
I like my PHd. Amazing video. This is the reason why I subscribed to your site.
1 vodka cup every time he says "last but not least".
Damn this series is phenomenal, bought to major binge these
This Guy has The perfect body
2bad you need performance enhancing drugs for that body
Andi Gjata 2bad that's achievable naturally
D3FYTH30DDZ no
yeah its veeeeery hard to get that kind of physique naturally.. i dont even think its possible
Not at all. His torso and back are wayyyy too big and his arms and shoulders wayyy too small. Makes him look fat and clumsy. I'd say the perfect bodies belong to gymnasts and weightlifters (those weightlifters who aren't fat of course).
in terms of better understanding through muscles design this is superb !
why can't people just watch and learn?
the comment section is mostly saturated with useless remarks.
Trolls I believe they are called
Their lose
I like mittens!
yeah, remarks as the one you've made
Saad Chiguer no no let them talk shit, it's their way of coping. Not progressing
This is very satisfying to watch, in a physically way of the perfect physique motions
So Shawn Michaels became a bodybuilder? lol
Lmao! I say this every time i see this guy and i have a guy in my gym that looks exactly like this dude too. Could be his brother.
I don't know why......but there is a exactly same dude in my gym that looks just like the guy in the video
nestor talavera this guy would look good as a wrestler
no i decided to do Real Estate
LMFAO!!!!!
dear kindly tell me about the perfect diet for bodybuilding.
great video guys, I love the amount of anatomy you discussed :D
M.N.C.ENT GOOD JOB.219 BOY
Thank you very much for teaching me the right way to get my body straight thank you
Thank you Cellucor.
Just sipped some C4. Now I'm gonna sculpt this masterpiece.
*zyzz pose
C4 is trash
CONDUCTOR WE HAVE A PROBLEM why
Thank's this is gold to me I'm a visual person and this makes sense to me it opens a lot of doors thank you.....
I'm surprised they never mentioned barbell bent over row, one of the best back exercises alongside pull ups.
+liam cuthbert yea the workout laid here seems for novice levels. Does you mention are more intermediate to advance.
pakistani stage drama
+liam cuthbert - you are right. Arnold would not be happy. that was one of his biggest back exercises
Definitely is!
your mom likes face pulls
This is great stuff but I have shoulder pain and some of these exercise s especially face pulls rearly are painfully for me to do..
10:05 wiggle wiggle lmao
This man is a trainer not a bodybuilder stop complaining he knows alot actually
excellent videos!!
Very informative.
yes!love their videos
ok dude.....the intro. what she said was true in fact i was a little thrilled to hear it in plain english as such. its just that it sounded like a calvin klein commercial or something.
10:05 = Oh!!!
You stooge
Hahahah
Giving the people what they really want!
Great the way he shows where the muscles are on the body.
He is a mathlete, not athlete .
the series is a wow!! :D pretty educational!!
That intro was dope!
I did this for 6 weeks and now you probably now me all.My name is Phil Heath!
At 12:30 he's not taking coaches advice...his arms are internally rotated as noted by his thumbs facing each other as opposed to pointed up. Oh well, it's a bodybuilder thing.
Finally an intelligent video. Subscribed
He said I now have PHD in muscle anatomy. That defiantly going on my CV.
I have a tip for next videos, show people how to stretch there muscles too :) Especially trapezius is often full of trigger points, so some post izometric relaxation (it is not stretch as u know, but can help a lot) is great. And maybe I would show other muscles too and talk abobut back and shoulder together, because glenohumeral muscles ar so important.
And for example m. levator scapulae often causes pain around C2. M. teres minor, major, supraspinatus because of rotator cuff etc etc. You guys are great:) ppl who want to educate more will appreciate it, it can prevent many injuries :P
Jesus. The back muscle development on that guy is just insane. His body-fat must be like under 5%.
Don Knotts Hjs probably around 6-7%
DDT Official i’d say 8-9
@@Muppen01 id say 10-12
THIS IS SIMPLY AWSOME, GREAT JOB KEEP IT GOING
"distinguish them from other competitors and themselves"? what does that mean????
People don't concentrate on back as much as chest and arms. People really neglect their legs. It's all about balance. You need to train everything equally.
johhny mcwangy I think they were trying to sound inspirational and wise. Don't take it literally.
he wasn't trying to be inspirational and wise. What he said was very simple and there is literally nothing he could have said to make it clearer, unless english isn't your first language.
***** you cant distinguish yourself from yourself.
sham You can distiguish yourself from your past self. I'm pretty sure that's what he meant.
Question.
Is front facing grip better than back facing grip for pull-up’s ?
Built by science...yeah you can tell
+Candy Coated Poison that's mike robertson google him, he might doesn't look impressive but he is a world class coach
Is anyone else getting pissed at 12:17 "thumbs are up" *turns thumbs inward*
+Candy Coated Poison built by science and their showoff example guy has muscular imbalances like crazy. xD
ShakeITyEA Wheres the imbalance?
ShakeITyEA but if its normal for him and not causing any issues then I'd say hes all good. Idk this video is made to help people
and I think its got some good points to it.
the bodybuilder performing the exercises looks like some kind of doll
Thumbs weren't up in facepull?
Craig has an awesome looking back and physique in general.
i followed their routines religiously for years without any desired results.
Yes, doing the same routine for years wont get you any results with any schedule...
talash k DBGuitar13 y'all need this girl named Diana-Bol
Not getting any desired results? You MUST have been doing at least one of the three:
Not working out with proper form/range of motion.
Not putting much effort in.
Not having the decency to eat right.
Not getting enough rest/sleep.
Unless whatever you desired your physique to be was impossible for your body (with its genetics) to reach.
One thing they didnt mention is time under tension do a weight you can hand but is hard for 8 to 12 reps and when do these make sure you really squeezing the muscle focus on what your doing mind body connection is very important when lifting dont forget your compound movements such as bench deadlifts and squats add in isolation workouts along with them. Thing is you need to mix your workouts up and try different works outs i do this and i am crazy sore after trying different exercises that typically workout the same muscle. But its a different movement so the body is confused. I would say try mixing it up every 3 to 6 months and see how it works. Practice your form, if your not feeling the burn then your losing gains as the saying goes no pain no gain. Get you nutrition on point. Its no easy if were easy then everyone would be jacked.
RIP Greg Plitt :(
This is pretty cool. I like the actual science/teaching in these.
I always thought that pullover exercise was for chest muscle
Leonardo Barboza theres two types of pullovers one is for chest and the other is for back
he is definitely an amazing body builder I have nothing but respect for him. Is his legs really that small? is it the cam angle or something. his arms literally look twice the size of his legs?
Put PHD in muscle building on my resume, referenced this videos, actually got a job three days later. So i was waiting for my client at the gym in my blue short shorts white singlet and yellow headband, i'm 5'6 65 kilos, worked out for maybe a year of my life. I shit you not this 7 ft massive samoan guy comes in through the door (turning his body sideways to fit), looks like phil heath out of a time chamber, his shirt looks like it's about to tear open and his tracksuit pants look like they have watermelons in them. Judging by my clients face potrait photo i got sent, this was him (could only see his face and he looked like a normal bloke). I left the gym and sent him a text saying i fell sick. He mustve thought i was the guy in the video, I was about the size of his left leg.
dude you're an asshole
Thoery is one thing and practical another, when both get together makes establish science. This man is theoratical in his approach. He never went through bodybuilding experience himself. No matter how much you study, but practical work matters. I can't endorse these moves as 100% best.
If I can't do a lot of pull-ups can I do pull downs with that grip
yeah you can
no you can't
Perhaps the most practical and best exercise to gain overal back size and strength is the deadlift. Do not forget about these!
This would be more informative if you used body markers.
took 5 seconds stop complaining
Nah, you didn't come here from ath-x did you
Science is the best way to build the perfect body. And so be it.
that guy is so ripped O.O
so is ur mom, gotem
really good video! build up your muscle
touchy trainer.............
Pls what exercises can one do to make one torso bigger
"Exhale. Abs tight. Good"
he forgot to say no homo.
Fantastic indeed, going to use these in my next training. Thank you very much.
The best way gain muscle mass fast there Gain Weight-F
+Bernardo Grosse Thank you, this is the best weight gain program
+Bernardo Grosse its really works
+Bernardo Grosse Thank you very much for a long time looking for the program
My god. What an obvious scam. You made 4 accounts for this?
+Bernardo Grosse I still say that the best information on bodybuilding, sports nutrition is by Jerry Brainum the original ' GURU" at .....APPLIED
ERGOGENICS.....online. Other people just repeat Jerry Brainum's research
and articles .I see his influence and information everywhere.
Mega chad doesnt exi....
This video starts playing
8:55 Thank me later
Please share the link about thoracolumbar fascia.