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00:00:00

[Music] [Applause] [Music] [Applause]

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[Music]

00:00:13

hey friends welcome to a new

00:00:15

video today you can accompany me on a

00:00:17

back training session at the

00:00:19

Gold Gym Berlin yes I'm

00:00:21

really in the middle of the

00:00:23

building phase at the moment my body weight is leveling

00:00:25

off I've never been that heavy before, especially at 135 kg,

00:00:27

but it

00:00:29

definitely shouldn't have been

00:00:30

because I still have a good 8 weeks of build-up

00:00:32

ahead of me. I've already had a look at the

00:00:34

competition dates for next year,

00:00:35

yes and if that's the plan

00:00:37

As things are going, I still have a good

00:00:39

8 weeks to go before I

00:00:41

start preparing for the competition again

00:00:42

and tackle the next competitions specifically,

00:00:44

so there's still time to

00:00:46

pack on a lot of things, especially with the

00:00:48

back, so there's still a lot to do

00:00:49

Now let's go and join us

00:00:52

[music]

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So the first exercise is dual rowing on the

00:01:38

machine. Yes, that's one of the areas that has

00:01:42

changed enormously in my training over time. In the past, I would have

00:01:44

tried to do as much dumbbell rowing as possible at the beginning of the training

00:01:47

to hit away and then move as much weight as possible with all possible

00:01:49

momentum and other muscles,

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especially in

00:01:53

back training, I have to

00:01:55

change my thinking quite a bit over time, which has then

00:01:57

brought me forward enormously,

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to work much more specifically and,

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above all, not to

00:02:01

hurt my back to see but to

00:02:03

target specific areas, i.e. I wanted to

00:02:04

train the paint, do you want to train the upper

00:02:06

back and so on here is the

00:02:08

exercise of my choice then the chest support

00:02:10

simply ensures that the stability

00:02:12

is not limited

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then you can really

00:02:17

concentrate on the complete

00:02:18

power transfer

00:02:20

and here too Another special tip

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for you, most rowing machines are

00:02:24

designed to be straight, which means that it rows

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straight, but it's not necessarily

00:02:28

helpful if you want to hit it

00:02:29

because it swings around

00:02:32

your back at an angle, so to speak, and also

00:02:33

contracts accordingly, that

00:02:35

is, if you do that

00:02:37

If you want to make use of it and specifically address the seam,

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it helps that you have already seen during the

00:02:40

set that I

00:02:42

sit on the machine at a slight angle, then

00:02:44

the pull comes more from the side than

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straight from the front and that plays much

00:02:50

better into the fiber alignment of the set

00:02:53

with it in and you can address it even more

00:02:55

specifically, that is, to the

00:02:56

side where you are rowing, you turn

00:02:58

away a bit so that it

00:03:00

pulls you a little to the side and then

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you pull your hips, which simply

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ensures that they work more naturally with the

00:03:06

fibers Glass works as if you

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just do it this way,

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brother, of course, it works too, it

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also affects the sheet, no question about it, but it

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's always about getting the most

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out of it and really making every exercise as

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perfect as possible

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[Music]

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Guys, I can do it I don't say it often enough,

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write down your weights, sets and so

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on, but make everything up

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so that for each

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machine I also write how high the

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seat is, all sorts of additional information, whether

00:03:47

I have tinkered with it or something.

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You always have to make it as comparable

00:03:50

as possible hold because the fact

00:03:53

that the seat is one higher or one lower

00:03:54

can mean that you have a completely

00:03:56

different grip and then

00:03:58

create more or less weight and that is

00:03:59

not at all comparable to the

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previous week, which means look for the

00:04:02

setting that suits you perfectly

00:04:05

Exercise fits your body type

00:04:06

Yes, once everything

00:04:07

has been adjusted correctly, I would like to note that

00:04:09

and then always work with this

00:04:10

same setting, so make

00:04:12

sure on one side that you

00:04:14

have it optimally and on the other side that is

00:04:16

really comparable and you are Do

00:04:18

n't let me know here because

00:04:19

suddenly you can do more just because you're

00:04:21

better or something like

00:04:33

that. Greetings to everyone who has a

00:04:37

Nautilus tractor at their disposal.

00:04:39

I don't have one and therefore have to

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get a little creative to incorporate the same

00:04:42

movement pattern into my training.

00:04:44

We're here The

00:04:45

pulling machine that can be found in pretty much every

00:04:47

McFit, there are of course a

00:04:49

wide variety of lat pulldown machines that are

00:04:51

also suitable for many people, for example from Hammer.

00:04:55

I find this one very

00:04:56

suitable for the pull from the front,

00:04:59

not many of them have the machines, many

00:05:00

just pull straight down That

00:05:02

means it fits my body

00:05:03

type really well. It needs to be modified a bit

00:05:05

because if you were to take the normal seat you

00:05:07

would sit way too far forward,

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so

00:05:10

I just put the bench in front of it to

00:05:16

be positioned behind the machine and then this pull

00:05:17

angle From the front we still

00:05:19

need two three adjustments, which

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I will show you now,

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which means you can stabilize yourself

00:05:27

by putting your lap under

00:05:30

the seat, so that they are anchored nicely here,

00:05:32

otherwise you have these

00:05:34

footrests that we can do now Unfortunately I ca

00:05:35

n't use it, so of course it's

00:05:37

still important that you stabilize yourself in the

00:05:39

exercise. I think I can

00:05:41

just get down and when I

00:05:43

pull here with my right arm,

00:05:46

I have my transport lock

00:05:47

at the start again. You can also use it in the studio

00:05:49

or something like that anchor here that I

00:05:51

can also build up pressure here because if

00:05:53

you were to just pull like that,

00:05:55

the weight would always lever you away and

00:05:57

that's why it's very important that you

00:05:58

have something here, whatever

00:06:00

works for you, if you have long arms

00:06:02

you might come too still on the

00:06:03

handle so that you

00:06:04

can anchor yourself against it accordingly

00:06:06

and so also a really good power

00:06:08

transfer into the work

00:06:19

[music]

00:07:08

particularly important because we also

00:07:10

focus on the paint here that it doesn't

00:07:12

overstretch me, which means that it doesn't overstretch me like usual

00:07:13

with many exercises, for example With the

00:07:15

thoracic vertebra or something like that, make a proud chest

00:07:17

and pull the shoulder blades

00:07:18

back, but on the contrary,

00:07:19

stay neutral, let the abdominal muscles

00:07:22

work actively, even

00:07:24

clap together a little and hold this at an angle

00:07:26

instead of overstretching, which

00:07:28

would lead to a lot more

00:07:30

work in the upper back, which we'll

00:07:32

only deal with later. Now we have to

00:07:34

focus on the blade here

00:07:36

and this exercise fits in really well.

00:07:38

You may have also

00:07:39

seen that I twisted myself just as easily

00:07:40

as I did in the first

00:07:41

exercise to do exactly the one mentioned

00:07:43

Optimally maximizing the fiber distribution does

00:07:46

not mean just sitting straight in the

00:07:47

machine, but when the pull

00:07:49

comes from there, perhaps turning it so that you do

00:07:51

n't

00:07:53

overdo it again and never modify the exercise

00:07:55

just to somehow

00:07:57

incorporate such theoretical constructs

00:07:59

that are now completely exaggerating and If you lean

00:08:00

madly into your side here,

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sometimes you can see that

00:08:03

people

00:08:05

sit on one side of the chest press and then

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somehow do a chest press with a

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disc. Of course, that does

00:08:10

n't help either. Of course, you have to find

00:08:12

a good middle ground between

00:08:13

good stability in the exercise

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that we have good power transmission

00:08:16

but also align it so

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that it

00:08:20

hits the muscles in question optimally, which means do

00:08:21

n't drive yourself crazy just because you saw a

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tip on TikTok or Instagram or somewhere that is now very

00:08:26

important and to train your back

00:08:27

are all just outside that

00:08:30

can flow in but you should never

00:08:32

just see one variable but always

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the big picture and put a good

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part together

00:08:43

[music]

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[applause]

00:08:52

[music]

00:09:01

we have arrived at the wide lat pulldown,

00:09:03

pretty much the only exercise here in

00:09:05

my Back training that is not

00:09:06

converted or modified in any way

00:09:07

because it suits my physical

00:09:09

conditions so well. Now

00:09:11

we slowly move on to the upper back, which

00:09:13

means that I now consciously take a

00:09:15

position where I

00:09:16

stick out my chest and pull the shoulders

00:09:18

together a little at the back to hold the

00:09:19

upper one To fosse the back

00:09:21

we will now do the rest of the set,

00:09:23

the first working set is done now there

00:09:24

is a second one and at the end

00:09:26

we add the rest of the pause set which

00:09:27

means we do a normal set

00:09:29

then I take 15 deep breaths

00:09:31

the next set takes 15 deep

00:09:34

breaths please and then again the next one there

00:09:36

are different models of how many

00:09:37

breaths or seconds you

00:09:39

could take in between I always base myself

00:09:41

on the original from the doctor

00:09:43

training um a lot of good approaches in

00:09:45

this training system I have taken a

00:09:46

few things out of it and it definitely has

00:09:48

a basis for my

00:09:49

development and one of these

00:09:50

intensity techniques Break has definitely

00:09:52

stuck with me - sit down every now

00:09:54

and then - saves a

00:09:56

huge amount of time and has a big

00:09:58

advantage over, for example, putting a job

00:10:01

here, just always work with a high

00:10:03

weight when you do at some point If

00:10:04

you do reduction sets, it's always

00:10:06

nice for a point, but at some point you're

00:10:07

still working with a disc

00:10:09

or a half or whatever

00:10:10

because you simply have to reduce the weight so much

00:10:11

with rest break, that's

00:10:13

not the case here you work

00:10:15

with the same thing the whole time

00:10:16

weight and that comes to me personally,

00:10:19

I just prefer that in training so let's go

00:10:29

[music]

00:10:48

[music]

00:10:54

[applause]

00:10:59

[music]

00:11:16

[music]

00:11:20

[applause]

00:11:22

[music] [

00:11:24

applause]

00:11:25

[music]

00:11:40

[applause]

00:11:43

[music]

00:12:07

We have arrived at the upper back, which

00:12:09

was already the transition and

00:12:10

now there is an exercise for the

00:12:12

direct upper back and one of

00:12:14

my absolute favorites, you

00:12:15

probably already know it from the other

00:12:16

back videos.

00:12:19

I always have some variant of this rowing form with me wherever

00:12:21

The elbows go outwards in this

00:12:23

variant, which is particularly cool. Here you

00:12:24

basically hit the entire upper back,

00:12:26

whereas with other exercises you

00:12:27

would have to do two or three small exercises

00:12:29

to really hit all the muscles. Here

00:12:31

you have everything included and an absolute

00:12:33

basic exercise that is also suitable

00:12:35

Executing it pretty much anywhere can be a bit annoying, having to

00:12:38

think and bake the whole thing up so

00:12:40

that the angle is right and so

00:12:41

on, but it's worth it. Very important

00:12:43

tip if you try out the exercise,

00:12:45

anchor your feet - you've always seen the

00:12:48

bench especially on the

00:12:49

dumbbell stand so that I

00:12:52

can push my feet against this,

00:12:54

which gives you a lot of stability and

00:12:57

simply ensures that you

00:12:58

are not pulled away during the exercise

00:13:00

and that the power transfer really

00:13:02

goes into your upper back instead of just

00:13:03

floating around on the bench This

00:13:05

means that this brother variant should

00:13:06

definitely not be missing from your back training.

00:13:07

You can just as easily

00:13:09

do it with dumbbells. There are also

00:13:11

really good machines that

00:13:12

limit these movements. Unfortunately, there are none in the studio,

00:13:14

so

00:13:15

this variant will be used here in the room I

00:13:17

really enjoy doing it because it is very

00:13:20

simple but incredibly effective

00:13:24

[music]

00:13:56

at the moment my training design is

00:13:57

such that I train the back shoulder on the

00:13:59

back day and that

00:14:02

now forms the conclusion of the

00:14:03

back training with an exercise for the

00:14:04

back shoulder in this case

00:14:06

bent-over lateral raises How can I

00:14:08

give you the tip that you always

00:14:10

think about pulling outwards not

00:14:12

backwards? Whenever you think about the back

00:14:14

you will probably make a lot of use of

00:14:15

the shoulder blades and

00:14:16

rowing when you think about the outside

00:14:19

you will activate the back shoulder a lot more

00:14:22

Don't go too crazy with your

00:14:24

shoulder blades, don't hold the star all the time

00:14:25

or try to

00:14:28

hold some kind of unnatural position, but you should make

00:14:30

sure that you mainly

00:14:32

hit the back shoulder here. Another

00:14:34

tip I can give you is to

00:14:35

hold the weight Not really

00:14:36

tight here, but I actually have it more

00:14:38

loose in my fingers in the front so that

00:14:41

it's like a lever arm

00:14:43

and then I always try to remember to

00:14:45

pull the elbow outwards, do

00:14:47

n't even think about the hand, just leave

00:14:49

the weight in there Hanging

00:14:51

also likes to use pulling aid yes to Pillows

00:14:53

are not only there for when you

00:14:54

can't hold on to the weight but

00:14:55

smoking weed can also help you enormously

00:14:57

when you have exercises where you

00:14:59

just want to hold out your hand like here

00:15:00

for example because whenever I'm here If you do

00:15:01

a lot with your hand, you also do

00:15:03

a lot on your arms and upper

00:15:04

back where you didn't really

00:15:05

want to go, which means you just

00:15:08

let your hand loose, just use the whole thing like a

00:15:10

hook and then

00:15:11

pull it outwards and you'll definitely get it

00:15:13

really good

00:15:15

[music]

00:15:29

that was my back training today

00:15:31

complete with lats upper back

00:15:33

back shoulder all in all and you

00:15:34

've seen it doesn't take much to

00:15:36

really break down the back here

00:15:38

in the past I've really

00:15:41

done a lot more for the back overall But I have

00:15:43

n't worked on it in a way that's nearly as targeted, so

00:15:44

my recommendation to you is to

00:15:46

really perfect your execution and find

00:15:48

exercises that suit you and your structure,

00:15:50

then you don't need much and

00:15:52

you can get

00:15:54

really good results with very little effort What

00:15:56

's next for me?

00:15:57

First of all, I'm looking forward

00:15:59

to my post-effect meal. There'll be

00:16:01

fish, rice and potatoes again and

00:16:03

then I'll go home for an

00:16:04

afternoon nap to recharge my batteries because it's going to

00:16:05

continue this evening and

00:16:08

then the second unit is coming up I'll

00:16:09

then train my triceps and abs

00:16:11

in the home gym and if you

00:16:13

want to see how such a training goes, please

00:16:14

let me know in the comments

00:16:16

and then we'll find it for

00:16:17

you from now on. First of all, thank you very much for

00:16:19

joining us I would like to subscribe,

00:16:21

like the video and of course send it to

00:16:22

someone who needs to take back training

00:16:24

to the next level,

00:16:26

thank you guys and see you next

00:16:28

time

Description:

Einen kompletten Rücken aufbauen mit nur 5 Übungen? Mit der richtigen Übungsauswahl und den dazugehörigen Tipps und Tricks in der Ausführung wird es möglich. Begleitet mich bei meiner aktuellen Rücken Routine im Goldsgym Berlin und lasst mich in den Kommentaren wissen, welche Punkte ihr in euer Training übertragen werdet. _______________________________________________________________________ Meine SUPPLEMENTS bekommst du bei: https://www.peak.ag/ Mit dem Code: [DANNY] erhältst du immer den besten Rabatt und unterstützt mich dabei noch gleichzeitig, mehr Content für euch entstehen zu lassen. _______________________________________________________________________ Mein Instagram: https://www.facebook.com/unsupportedbrowser _______________________________________________________________________

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