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00:00:05

When it comes to back exercises

00:00:07

there are a lot of options, but

00:00:09

which one do you prefer?

00:00:11

If your lats are not growing,

00:00:13

watch this video until the end because

00:00:16

I will show you two exercises that

00:00:17

you should focus on. If you

00:00:20

want to see progress, someone can

00:00:21

think that I'm trying to convince you

00:00:23

that there are only two effective

00:00:24

exercises for the latissimus muscles and all the

00:00:27

others are useless. This is not what I

00:00:29

want to talk about. I just want to say that

00:00:31

if these two exercises are not in your

00:00:33

training program, you will not be able to

00:00:34

get maximum Progress simply

00:00:36

With this approach, you can be

00:00:38

sure that you are using the

00:00:39

most effective combination of

00:00:40

exercises, which will ultimately lead

00:00:43

you to the desired result faster,

00:00:44

friends, if you want to

00:00:47

progress as effectively as possible, then you

00:00:49

know very well that it is necessary to

00:00:50

constantly maintain a balance of

00:00:51

intravenous microelements and vitamins

00:00:53

in the body in this matter

00:00:55

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00:00:58

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00:01:00

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00:01:02

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00:01:08

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00:01:10

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00:01:12

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00:01:14

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00:01:16

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00:01:18

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00:01:20

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00:01:22

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00:01:24

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00:01:26

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00:01:28

comment Hello everyone, Jeff

00:01:30

the Cavalier is with you, You're probably surprised what I'm

00:01:32

offering you only have two exercises,

00:01:34

considering that on our channel there are

00:01:36

many videos on how to pump up

00:01:37

your back. Perhaps the problem is that when

00:01:40

I say the latissimus muscles you think about the

00:01:43

back as a whole. But in fact we are talking about

00:01:45

one muscle,

00:01:46

it’s indicated in the picture and that’s all. the fact is

00:01:49

that if you look at the anatomy of

00:01:51

this muscle, it will tell you which

00:01:53

two exercises you need to focus on. And as

00:01:56

I said earlier, this does not mean that you need to

00:01:58

do only these two exercises. But if

00:02:00

you have the opportunity to do only

00:02:02

two, these should be them. So we are

00:02:04

restrained by the principle that follows the

00:02:06

direction of the fibers; science tells us

00:02:09

that hypertrophy is achieved by

00:02:10

stretching and contracting under load;

00:02:12

our muscle is attached from above to the arm and from

00:02:15

below to the thigh and now our task is to find an

00:02:18

exercise in which this muscle will

00:02:20

work to its maximum And the first

00:02:22

exercise which I choose to do the pull-down of the

00:02:25

upper block from the knee, you might

00:02:27

think, And this is how I do the pull-down of the

00:02:29

upper block, but I mean

00:02:31

this particular variation of the pull-down with one hand from the knee, and

00:02:34

that’s why in order to give the muscles a

00:02:36

new stimulus for growth, we need to

00:02:37

use such a variation in which

00:02:39

it will stretch as much as possible and

00:02:41

work in full amplitude, so

00:02:43

when I do exercises from the knee,

00:02:45

not only is the arm high above

00:02:48

the head, but more importantly, the

00:02:50

attachment points of the muscle, the upper arm and

00:02:53

thigh become as far apart

00:02:55

from each other as possible. If you want to add volume

00:02:57

in the upper part of the lats then any

00:02:59

vertical row will be the best choice

00:03:01

for this, but using this

00:03:02

variation you can achieve

00:03:04

maximum results in the starting

00:03:07

position, it is very important to use an

00:03:08

armored grip and do this in order to

00:03:11

achieve minimal load on the

00:03:13

biceps in this exercise, see After all,

00:03:15

if you turn your hand in the opposite direction,

00:03:16

then this will be more of an exercise for the

00:03:18

biceps. And we actually pump the lats,

00:03:20

so we specially reserve the hand so

00:03:23

that the biceps participates in this

00:03:24

exercise as little as possible. The second

00:03:26

important thing is to fix the position of the elbow;

00:03:29

all movement goes through it. Therefore,

00:03:31

try to mentally pull not the hand, but the

00:03:34

elbow; it is the elbow that determines

00:03:35

direction of movement and this

00:03:38

movement occurs towards the thigh, so

00:03:40

your task is to press your elbow to the body and

00:03:43

pull it as close to the thigh as possible, while

00:03:45

at the lowest point you can make a

00:03:47

slight tilt to the side and in this

00:03:49

way you can achieve

00:03:50

maximum contraction of the latissimus muscles.

00:03:52

After all, we want achieve maximum

00:03:54

amplitude, maximum stretch when the

00:03:56

arm is above your head and maximum

00:03:58

contraction when we pull the elbow all the way to the

00:04:00

hip. The point is that if with the first

00:04:02

exercise we want to load the muscle from the

00:04:05

maximum stretch, then this

00:04:07

variation is suitable for everything 100. So for the

00:04:10

second exercise, let’s go back to

00:04:12

anatomy because in this regard,

00:04:14

many people have some

00:04:15

misunderstandings because many people believe

00:04:17

that to train the lats you

00:04:19

only need vertical rows, but this is not

00:04:21

entirely true, because if you look at

00:04:23

how big this muscle is and specifically

00:04:25

this section that is attached to the

00:04:27

spine, it goes through the thoracic and

00:04:29

lumbar department and even the sacrum, then we

00:04:31

understand that we need to somehow load And

00:04:33

these are the fibers whose task is when

00:04:35

moving the hand to the middle of the back and the best

00:04:38

option for this would be horizontal

00:04:40

traction and a specific variation

00:04:42

Because if you do it like this with a wide grip,

00:04:44

see what happens in the fibers that

00:04:47

in the most advantageous position for such a

00:04:48

task are in the muscles. In this

00:04:51

zone it will be the rhomboid muscles and

00:04:53

the middle of the trapezius, but this does not suit us.

00:04:55

Therefore, we need to first release the

00:04:57

elbow down and only then pull it

00:05:00

back, as I am showing now, this is the

00:05:02

maximum effective variation of the

00:05:03

thrust horizon in order pump up the latissimus

00:05:06

because, like all other muscles, the

00:05:08

latissimus must be loaded with a large

00:05:10

weight. The main stimulus for hypertrophy is

00:05:13

the use of large working weights. I don’t

00:05:15

know any other option that

00:05:16

does this job better than the

00:05:18

bent-over barbell row, and perhaps the

00:05:20

range of motion here will be shorter

00:05:22

than in the first exercise, but the point

00:05:24

is that these two exercises complement

00:05:26

each other, the main thing is that in the second

00:05:28

exercise you use another

00:05:30

function of the latissimus muscles and load them with

00:05:32

heavy loads, but what to do if, for

00:05:34

example, you have lower back baritis When you do

00:05:36

bent-over rows, there is a way out simply

00:05:38

Use a variation with an emphasis on a bench

00:05:40

in this way you do not load your lower back

00:05:42

and at the same time get all the advantages of a

00:05:44

standard variation of this deadlift; the option with

00:05:46

emphasis on a bench allows you to fully

00:05:48

focus on pulling your

00:05:50

elbows back and at the same time not worry about

00:05:53

your lower back; of course, you should not now

00:05:55

completely switch to this lightweight

00:05:57

version this is just more like

00:05:58

a safety net while you have problems with the

00:06:00

lower back, this option simply gives you

00:06:02

the opportunity not to give up the

00:06:04

advantage of other than one of the two

00:06:05

exercises that you do. Well, I

00:06:07

hope now you clearly separate the

00:06:08

concepts of the latissimus muscles and the back and

00:06:11

now you have an excellent combination of

00:06:13

exercises that will help you pump up

00:06:15

not only the width but also the thickness of your back,

00:06:17

watch also other videos from this

00:06:19

series here I will leave links to biceps and

00:06:21

shoulders But if this video was useful then

00:06:24

like it, write your opinion in

00:06:25

the comments Subscribe to our channel

00:06:27

and see you in the next video

00:06:29

[ music]

00:06:43

[applause]

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