Back Training - Pragmatic Bodybuilding with Jeff Alberts
Вставка
- Опубліковано 2 жов 2024
- Jeff Alberts pragmatic approach to his back training. Be a fly on the wall or engage with Jeff’s pragmatic approach to bodybuilding with his weekly/bi-weekly bodybuilding v-log where he shares all things bbing related as he prepares for his ‘25 contest season. Ask questions, share ideas, leave comments and make this space a positive one where all can learn and make the sport better.
**ALL VIDEO COURSES: www.3dmjvault....
**3DMJ COACHING: 3dmusclejourne...
**HOW TO LIFT: www.3dmjvault....
**APPAREL & MERCH: www.redbubble....
**FULL WEBSITE & BLOG: 3dmusclejourne...
**3DMJ SOCIAL MEDIA
Instagram: / team3dmj
TikTok: / team3dmj
Twitter: / 3dmusclejourney
Facebook: / 3dmusclejourney-160614...
Everyone holding off on using straps because it’s not “hardcore” to use them needs to swallow their pride. The level of focus and mind-muscle connection with straps is unmatched. Stubborn me held my physique development back for such a long time because I used to think I was too good for straps, don’t be like I was.
Thanks for the transparency and we’ve all been there before when it comes to the ego. Too much of that in the world of bbing. Humility leads to gains in and out of the gym 👍
Depends on priorities. Some people would rather sacrifice the back gainz for grip and arm gainz. Makes it a more functional gain however not ideal for back bodybuilding true
It’s a pretty correct statement that lifting for the purpose of looking better is more egoic like competitive bodybuilding is
@@knockingseekeryes if the goal is more about the grip and not the back, ditch the straps. This might be less of the norm for those in the bbing world when it comes to the goal between grip and a better back. As far as the correct statement on egoic, I only see it as correct if that’s true on an individual basis. My perspective on competitive bbing has evolved over the years. Early on, the ego ruled me and my approach and nowadays it rules me far far less than my humility. But we are all human and ego never really goes into complete hibernation.
@@knockingseeker
I’m not even advocating for always using straps, just that it’s a tool in the toolbox that shouldn’t be dismissed. I like having functional strength and having a big back.
@@bigpicturegainsI’m constantly using my arms and wrists throughout the day, without straps I wouldn’t be able to lift as heavy. Can’t live without it
Maybe program design/split design would be an interesting topic.
recently got that close grip pull down handle and i can already tell it is going to add some serious size to my back
I love it due to the stability. My shoulders don’t really like my arms further away from my torso, so with close grip I can comfortably generate more force and I’m more willing to push myself. Even if there’s let’s say another exercise or different angle that someone else might say is more optimal (maybe on paper), but if I can’t generate force and I’m holding back (physically or mentally) it’s not going to be optimal in the real world.
Love videos like this. Really helps when I'm questioning what I'm doing because I constantly have shiny object syndrome. Trying to figure this all out by myself is difficult, especially when you get conflicting information from so many mouths.
3DMJ Vault is on my list of things to get soon because I'm tired of listening to opinions of many on small factors that don't really matter. Need to learn the fundamentals first and learn how to create my own program or how to evaluate the effectiveness of other programs.
Straps have been a game changer for my back training! If you can squeeze maybe 1-2 more reps with them, then your back is what’s getting that work in
Good to hear and they’ve helped me tremendously through the years
@@jeffalberts7968 thank you for sharing your tips and expertise. Keep up the great work and will continue to follow along 👍
I love these videos!! I love to see simplicity of your training style, especially knowing this is how you train even after all the years of experience under your belt
Plenty of gold here!!! As usual. Been using the chest supported DB row since seeing you do it. Love it. Have a great holiday Jeff
Thanks and glad to hear you’re benefiting from the chest supported rows.
The quality of the training footage has really come up this past year! Noticeably better image quality and angles to let us see proper technique for sure - thanks for taking the time to do this!!
I really like these uploads. I've been implementing your tips and tricks and so far they work WELL. I'll be trying these pauses for back work ASAP.
Happy to hear the vids are helping out and hope the pauses dial your back training in more.
Your back is amazing😮
Hey Jeff, unrelated but I noticed you really like back extensions in addition to RDLs. Curious why you use them instead of something more lengthened biased like good mornings?
Good mornings just not my jam. Regardless of stretch positions, it’s all about doing exercises I can relate dial in on, have stability, can generate force, feel comfortable and I can enjoy. Nothing against biasing the stretch position as on some movements I aim for it, but for me it’s more about what feels ideal for me.
Any way to access the biceps being the limiting factors of horizontal and vertical rowing? My back is my strong point physique-wise, and I tend to being able to recruit it somewhat goodish, but my biceps always get in the way of my mind muscle connection on my back.
1. I know MMC is not everything but it does play a huge role in my training and my physique development
2. I've tried to open up the elbow angle a bit more to get less biceps, but it also shifts the focus on what muscles I recruit on my back when I do so.
The lat muscles don't go straight down, they are on an angle, about 45 degreed. So it makes more sense to train them on an angle, not straight up -> down. It is not bad per se but it could be better.
What I’ve learned in bbing is that there will be varying opinions based on research and anecdotes-and those opinions tend to change (evolve) as the research and individual experience changes. Also, context matters especially on an individual level, so personally I don’t see anything in bodybuilding as universal. It’s like a monkey wrench, it works universally, but with some jobs it tends to strip the bolt heads at times and that tool therefore isn’t best. With all this said, I don’t disagree with your statement from a general perspective, but I do feel it would read better like this…
“So it makes more sense to train them on an angle, not straight up > down “based on (insert context here)”. It is not bad per se, but it could be better (based on “insert context here)”.
Also, to truly know if something is truly better, we need an individual controlled study doing two different versions-more long term too and let’s be real, that’s not a reality in the real world.
In my video, I didn’t say a vertical pull is best for all, I said personally I do a horizontal and vertical pattern. Then I mentioned how different angles are effective and often times (not all) they need to be done unilaterally which takes more time. Based on my life context, I don’t have the luxury of time and arguably adding maybe a subtle net change to my back isn’t worth subtracting quality time for those I love.
I appreciate you taking the time to comment and hopefully this helps others to think about their own individual context.
I am excited, to See If you can make gainz with your new Training Style, this top Back Off Thing. I mean your already stronger. Would you say you have also gained Some new muscle tissue?
I appreciate the excitement and the support, thank you. It’s not a new training style, I’ve used it in the past with success. At this stage of my career, I’m more skeptical of not gaining any more lean tissue, but I’m still trying. I think where I’ll potentially see more visual progress is on how I approach a contest prep in order to retain muscle and peaking/posing. Regardless if I can’t add more muscle, I still need to be intent on keeping it 👍
@@jeffalberts7968 interesting. I think i will try it. Have you also tried the opposite? A Block of Pump Training? And this also with Hypertrophy success?
Whats your thoughts on isolation exercises for the external rotators and the erectors for more Back thickness/Details? Are they maybe undertrained or Just mit Enough trained to Maximum Hypertrophy with Standard Training?
Can you rephrase this for me?
@@jeffalberts7968 do you think Training directly the external rotators (which give you more Details and thickness) and the erectors Spinat (which give you more thickness) Leads to more growth evn in advanced athletes, which you can See?
Hey Jeff, What are your thoughts on genetics for capacity to gain pure strength?
What would you recommend for those who have poor “fast twitch”/ power genetics?
I feel like I have tried very hard to gain pure strength but am just stuck and highly suspect I am built for more endurance and reps.
Just trying to reframe my goals for what is more realistic/attainable for my genetics. I do feel like hypertrophy is slightly easier for me to attain versus pure strength and power, but am not sure if that can be overcome by meticulous training.
Genetics matter in any endeavor we do. If you’re 5ft 2 inches going to the NBA is likely not in the cards. Coming to a conclusion on what your specific goal is will give you more direction as to how to program for yourself. I’d have to really take a deep dive into your history and current context to get more understanding tbh.
@@jeffalberts7968 thanks Jeff!
Do you ever do pull downs with a wider pronated grip or stick to neutral and closer grip?
What’s ur goal on doing those, chief? If it’s lat focused, then do u feel ur lats working hard with that wide pronated grip? Personally, wide pronated grip hits more upper back thickness area much more, while keeping a closer grip with elbows more in front hits my lats big time.
Not consistently for many years because my shoulders don’t like it. Arms closer to the torso and I feel more stable/supported. Like. Hanging from a cliff and trying not to fall to my death…neutral grip I have more stability and power.
@@SmoothHandle Paul Carter goes on and on about how good they are for lats and train a portion of the lats that other narrow grip ones don’t.
@@patrickjulius7352 maybe he’s right but I’d rather spend my lat focused energy hitting the majority area of the lats
Getting that big stretch on back movements really helped me connect with my back as well. Another tip I found helps me is trying to arch (I arch pretty heavy) on lat focused vertical pulls
I’m kinda the opposite on those… the more I arch on vertical pulls, the more my upper back wants to take over. If I keep a neutral spine, I feel more tension on my lats.
@@SmoothHandlegoes to show how we all differ at times and different approaches are needed.
@@jeffalberts7968 Roger that, Jeff.
Definitely will do this as the mileage goes up. I lift as heavy as I can with good form but it’s more of a gvs style of training. But as I get older I will lift like this for sure but I unfortunately will never have Jeff’s back ❤
Hey Jeff, what handles do you use for the vertical pulldown
Thanks for the Video Jeff. I have the same Leg Extension/Leg Curl combo and I use it for Standing Calf Raises aswell. I use my wrist cuff to wrap it around the foot pad, that allows me to connect my dipping belt to it to have contact with the machine. Than I use a calf block directly in front and start the exercise. I basically use the weighted lever arm of the machine as resistance, works perfectly. Now you can even lean a bit to the front to make a donkey calf raise out of it and stabilize yourself on the Seat attachment for the leg curls. Give it a try 🙏🏻🔥
Sounds legit, I’m more of a visual learner, so I think I’d need to see it for it to really sink in. I’ll try it though next time I train calves. Thanks for the suggestion and your time.
Incredible back 😿
Nice back dude!
Which neutral hand attachment is that?
mag grip
Mag Grip (Close Grip Neutral)
Such an awesome series!!
Great video. Insanely good advice. Thank you!
Thank you 🤝
Great NO NONSENSE Back Video
Just to be Clear Jeff,Do You do 1 Vertical
1 Horizontal
Or do You Do
1 Vertical
2 Horizontal
Chris from Manchester England
Thanks, it’s appreciated. At the moment, I have an upper session where I’m doing just a horizontal row. Later in the week, I have a back/delt session and I do both a vertical pull and horizontal row.
Thanks Jeff…..Keep up the Good Work (it’s Very Inspirational)
Chris from Manchester England
Thanks again, Jeff, for another great video. I love the pauses too on my sets and, admittedly, started doing them based on watching your training, I think. I noticed your reps looked more controlled and dialed in. Upon execution, that's exactly what happened in my training, and I found it very effective. One thing I would caution others on based on this style, whether it's back volume or otherwise, is to be mindful of the wear and tear overtime and adapt as needed. It's pretty obvious logically but different in practice. My elbows took a beating from doing a lot of pausing in the lengthened position on horizontal and vertical pushing and pulling movements. As you always say, it is context dependent. So for more context, low bar back squats most likely contributed, along with lateral raises and being in a deficit. I had to pull back most of my upper volume for about 8 months, and come out of the deficit once I was done with it, to fully recover. The pauses were effective for me until a point, so i'll be much more cognizant of the right path for me as I get back into upper training. I think it was tendon related since the discomfort appears near the elbow joint. Just a wind of caution to other admirers of this style of training.
All the best to you Jeff, and those watching, on your journey 🙏🏻
You’re welcome Courtney. Sorry to hear about the elbows and hope you’re doing okay now. It sounds like there could have been more factors outside of just the pauses that may have contributed as well? How was your load selection, proximity to failure, exercise selection (and execution), frequency, being in a deficit (body not as pliable especially with too much volume etc), etc? Many variables at play possibly and not saying the pauses weren’t part of the problem, but for those who are curious in adding them in, yes it may make your training more intentional and you may have to lower your overall volume down to accommodate the now more effective demand. I appreciate you sharing your experience, thank you 🙏🏻 -Jeff
@Team3DMJ yes, you're spot on. I'll be much more conscious of all the other factors you've listed as I add them back in. It's a learning process, for sure. They are mostly doing better now, minus days when stress is high and/or I didn't sleep great. I'll def feel it more then. But they're definitely trending in a better direction at large 🙏🏻 ty!
Great video, when I do seated cable row my body is at 45degrees to the floor(rather than 90 degrees square).I think I lack core strength the only way I can square up is if I drop the weight significantly however I fill that it trains my core more whilst my back go zero stimulus.
Should persist with 90degrees or is it OK to lean back but maintain strict form?
Stability is so important whenever doing any exercise, so if 90 doesn’t give you that, but 45 does-all good. However, it may target the back differently, so depending on the goal of the movement you have to take that into consideration. If you have access to machines, you could always explore that option to give yourself more stability.
@@jeffalberts7968
Thank you for everything
Hi Jeff. This is awesome tbh, great edit. Question though, do you think it's a good idea for newer lifters 1-3 years (beginner to intermediate) to focus a bit more on rows without back support.
Due to the inherritantly lighter loading? I've currently been incorporating land mine rows just due to the fact that I'm not doing deadlifts atm, that with doing RDLs once a week seems to be giving my spinal erectors some work still. I don't have access to a back ext in my gym either. Thanks again.
Thanks, appreciated. Yea man, hard to talk all context in a 8 min video, but yes, one could do bent rows with good form and program in a way as to not over do things when it comes to low back redundancy. Seems like you’re okay.
@jeffalberts7968 awesome thanks for the speedy response, look forward to the next vid, enjoy your time off man, hopefully summer in the northern hemisphere is a good one!
I’m new to the channel but picking up some great tips. Thanks. In terms of suggestions, something with tips for people over 50 would be valuable for me. Thanks
Welcome to the channel and glad it’s helping. I appreciate the suggestion and being 53, I can relate. See what I can do 👍
@@jeffalberts7968 thanks Jeff
Looking shredded Jeff, I’ve not got a pulley system. Do you think bent over barbell rows should be performed slow & controlled still or more explosively? Ive heard a lot of body builders say it’s a power movement and should be performed not to strictly? Your advice is greatly appreciated as always
I'm not Jeff (duh right lol) but I saw your question and I resonate with it. I LOVE barbell rows and have tried both methods you asked about. I used to do, 1 set of a weight I had to "cheat" with and the rest at a lower weight I could control. I enjoyed that method for a long time. If you haven't tried chest supported dumbbell rows with an incline bench, I think you'd like that too. Good luck brother!
@@S7320 thank you my friend
There’s variations to the movement and it just depends on what you’re trying to get out of the movement as well as what feels the most comfortable for you. I’ve found rack rows to be a nice alternative as they can take some pressure off the legs/low back. Basically rowing off safety arms set up around mid shin level and reset each rep to kill momentum.
@@jeffalberts7968 thanks Jeff, going to give those a try
Cluster sets > Straps.
Expand on that…
Wow great 👍
🤝
First
Quick!