You NEED Upper Back Emphasis
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- Опубліковано 6 жов 2024
- Never neglect upper back training.. it's more important than you realize.
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Навчання та стиль
the upper back, alongside being extremely aesthetic, is a filled with muscles which help stabilise your entire body.
great video alex!
It's amazing how it makes the shoulder feel with a strong upper back with traps and rear delts.
just looks and feels juicy af
Inverted rows + pull ups. Best stimulus to fatigue for advanced trainees. If you’re 190-220 lbs that’s all you need.
Crazy how you have evolved your training over time BOM
@@Aveorl he's not the same man😂
If you Bench more than you Row, you look stronger than you are.
If you Row more than you Bench, you are stronger than you look.
Hey, I want to look stronger than my reality
if you bench more than you row, people will ask you if you lift. if you row more than you bench, people will cross the street when you're walking towards them
That makes no sense
how big do you think someone will be if they bench 315*5 and row 350*5? they would look be as big as a rhinoceros is what im saying
@@TheMonk111 No one would mess with that guy that has a boulder on his back with his arms flared out to the sides.
who doesn't love training back. one of the strongest muscle groups, so fun to do heavy rows
It is now my favorite muscle group to train
Nothing more satisfying than seated rowing the entire stack for reps
love it, pull day and leg day. I hate push day lol
what a lot of guys don't realize is that training your upper back will make your chest look bigger because it will pop out more because your shoulders are not rolled forward and improve your bench strength because it allows you to have more stability
Damn never thought about that
@@romeinarrindell6847 It's very true. My chest is very expanded because my upper back is real strong, so I'm always thorasticaly extended.
Powerful Intentions what kind of upper back exercises did you do? My back is super shit but I can bench 275 x 2 Close grip Paused for example
@@romeinarrindell6847 just rotate between different row variations like pendley or inverted rows if you use a wider grip it will put more emphasis on it if its lagging do 15-20 sets a week of them shrugs will also help but focus on rows
@@romeinarrindell6847 i really just do what emperor mentioned, and I'm serious on doing rear delt work. Another thing is when I do pull ups, I have my hands, and body positioned like in a overhead press, so my pull ups turns more into rows and works the upper back.
That's a good bench btw
It's the neck ,shoulders,traps,upper back , glutes , and forearms 💪
Naturally Enhanced 💯
CALVES
What are exercises that activate the neck and traps at the same time?
Shrugs all the way
chest arms and delts squad
For people who dont feel right doing barbel rows, Seal Rows and Inverted row are a great choice
100% agree
Chest-supported rows and straight-bar seated cable rows too.
Seal rows are the most underrated rowing variation.
Yep especially with the gymnastics rings where you have more freedom for different arm placements. The mmc is just too good!
M B I agree, you can row at a more upright angle with T-Bar Rows
Your comment on the journey from 225 to 405 REQUIRING upper back strength was so true and I’m glad you emphasized that. This is true with all compound lifts and other “less desirable” muscle groups to focus on. Can’t max your potential deadlift without strong forearms and lower back
Having fun in training is the best aspects of it. Alex never fails to deliver, let's go beast mode in our training.
Inb4 people ask if Alex has been in a fight
The monster from Langley did a snatch and grab. Alex barely escaped
@@MrStinkels Our boy Hemingway?
@@happzy the blahino himself
@@MrStinkels His strength is said to be not of this world.
@Natural Hypertrophy why are you everywhere in all the comment sections??
Alpha Destiny, always talking a whole lot of good sense.
Bro i love all your content you feel like a friend
Yes! Rowing from the floor with no momentum and plenty thoracic spine flexion on the way up has revolutionized my back training. One set is all it takes to give me a 100% full back pump, and this is coming from a guy who spent literally about 5 years learning to row properly.
How do you do that ?
@@RamKumar-yi6wn round your upper (but keep lower straight) at the bottom and flex your upper back as you row the bar up to the point that it's nicely arched when the bar hits your chest at the top. Always touch the floor after each rep
@@shrimpanzee001what is this exercise called?
Are you talking about bent over rows?
@adamz7282 yeah, barbell bent over rows, bent over as far as possible without your lower back rounding. The above is my fab bang for your buck row, but of course other row variations can also be useful, although personally I don't tend to bother with those these days (maybe I should though)
@@shrimpanzee001Is this what Arnold and Phil Heath did?
"One way ticket to Snap City" - love it. Superb channel. Kudos.
Great timing. I bought a chest supported row bench three weeks ago. Already on it boss!
Enjoy it man, it's time to get thick AF! Great for high frequency too since lower back stress ain't there.
I recently implemented focused upper back training and bruhhhh u r 100000% right. I was able to increase my deadlift and bench substantially.
I made this mistake back in the day, and it sure was a ticket to snap city. Learned the hard way.
Solid advice my guy
3:20 People don't like to hear that but yeah, deadlifts don't offer full development for the upper back. You need horizontal & vertical pulls with elbow flexion otherwise you're going to end up with a thick posterior chain and no lats/rear delts which doesn't look the best tbh
hahahaha, imagine having a thick ass lower back from the deads, and having 0 upper back, that would look weird af XD
who doesnt do pulls tho? i do not only pullups and rows, but band facepulls, band rows to the the waist and those where u do full shoulder flexion grabbing a band
Man i swear,last 10 minutes i saw you on 3 fitness channels(john meadows,greg doucette and alekenkiri fitness)and now on Alphadestiny🤣
Deadlifts, (pendlay) rows + some pull/chin up and there you go, problem solved. Rows 2 times tho
@@bendover4726 Normal rows are fine?
Been doing daily rows for the last two weeks. Everyday a different style/variation. My back and shoulders feel soooo smooth, like you oiled the chains on your bike
I haven’t seen a full body workout in a long time. You should bring them back!!! Like if you agree.
I'll bring back training videos (and much more content in general) soon. Things changed a lot since quarantine hit.
dont need to tell us to like if we agree, peeps like whenever they agree.
disliked cuz of that.
@@AlexLeonidas Hey man...maybe do a video showing how to prevent overuse injury with minimum equipment due to COVID. I have a home gym now with decent equipment, but not close to all the stuff of a gym. I have a barbell, squat rack, 400lbs of plates, trap bar, adjustable dumb bells up to 60lbs, Ez curl bar, pull up bar is in the rack, and that's about it. I'm making it work...but I miss some of the machines. I used to try to do two compound movements and finish with machine work...just to finish off the muscle with direct tension. I'm making it work. I usually try to finish now...with body weight exercises. Keep up the good content man! Best fitness channel on UA-cam. I love your no BS approach.
@@popcornto6032 Thanks man. I can't do close grip...kills my shoulders. I've tried them every way imaginable. Feels like my front delts are on fire when I do them.
Yussef Cheaitou I liked this comment because of disliking the other comment
Feedback is.....Nice work! Keep it up. I am still recovering from shoulder issues 2 years later because of lack of upper back exercises. Now, I do them every workout. I wish I knew then what I know now. Your videos always have a personal touch to them, which make you appear even more authentic.
Emphasizing snatch grip rows really slam the upper back. I feel it more in my lats with a standard grip.
Yup, snatch grip is amazing for upper back
@@AlexLeonidas for lats too
Alex, the beard looks great. I just came here to thank you for telling your channel about minoxidil so long ago, since then I went from a man who could barely grow a goatee to a bearded viking. People say they couldn't take me seriously without the beard now lol. I just wanted to thank you, cuz even though I dont come here often you did change my life in a real way when you made that video.
You rock man, I'm really happy to hear that!! And thank you
You’re absolutely right man, going into fitness I didn’t know the importance of back training I mainly did pushups bench and all that stuff for the front. I ended up popping my shoulder out now I have to get surgery. All because of weak rotator cuff and lack of back training in general.
When I started working out January this year. I couldn’t do a barbel row with 5lbs on it. When I first did it I hated that shit but my homie I went told me my back is really important and I took his advice. I started to see improvement in posture balance and strength. Now I can row a plate on each side doing 10 reps now. 7 months and it got me. It hurts like fuck man but bro you really gotta have the right form when doing these shits. It’s so important to have good form and people don’t do it correctly. People cheat but they are only cheating themselves
Alex, I just want to say I really appreciate your straight forward tested on yourself advice for natural lifters. I appreciate what your doing for the online fitness community...keep up the fight brother
This is real shit. Im glad I took his advice
One of the only non bs lifting channels out there. U wanna get strong AF? Listen to this guy!
Focused on getting upper back gains this coming fall. More bang for ya buck!!
I love training upper back! Wide grip rows, face pulls, deadlifts, reverse flys galore! I enjoy pull day more than push day
100%!!! Thank you for the constructive inspiration, man!! cheers!!
Back on your videos after a couple of years. I must say, the quality of your channel has improved a lot. Good job man!
Just found this channel. I really like this guy! I am a small dude, not a lot of muscle development, but I'm trying to build a foundation of strength. The advice rings true with my limited experience, and confirms some of my suspicions. Thanks Alpha!
Anecdotally this is true for me. I was having some stabilization and plateau issues on the flat bench. I took it off for a few weeks and focus on OHP and upper back development.
When I came back to flat the lat activation on my base and throughout the pressing motion allowed me to shatter my previous max reps. I’m talking 3 extra reps with no additional pressing exercises.
Damn that's cool
while that's cool, it's entirely plausible that the strength increase in your OHP carried over to your bench press.
@@reet-ard1527 Honestly I love OHP so much and it's done so much for my strength and physique, I don't bench anymore. Maybe do some pushups. I don't want a DD chest. Just big size and V taper.
The girls love when you can pick them up. That’s all from rows.
Great video as always I also find that heavy farmers walks target the upper back and traps. I also think we should be rowing as much weight as we are bench pressing.
This channel has come a long way ♥️ you deserve more subs brother
"Physical preparation of the shoulder girdle. Unfortunately it is also a critical element in maintaining correct strength balance within the shoulder and so neglect of this movement often causes significant shoulder issues after years of higher level training right when a gymnast is becoming exceptional strong (planche and maltese on the still rings etc.)."
Christopher Sommer on "Building the Gymnastic Body"
Although the book is about gymnastics strenght training, I do believe it applies here.
Bridge work is very good for upper back developpement. And getting more flexible in the bridge help recruit the whole upper back better
Yeah upper back, core, glutes. these are a must, my #1 priority from now on, funny I always change my priorities.
@Adolfo upper back so many but always pull ups additional pull downs, rows(barbell, db,machine,cable,band, reverse peck deck, even like yates rows). glutes (hip thrusts, deadlifts, bands, reverse hypers, single leg lunge variations or cross over lunge). core is like so many man, planking variations are always basic and can do more advanced planks, used to do front levers also, slow eccentric leg raises.
Thanks bro needed the reality check, I have been avoiding back for far too long..let's get these damn rows in baby
Why has this guy not blown up all these years now
My content/delivery style is too real for the masses. That said I am pleased with this audience.
Man your content is priceless.
Preciate that Ion
AlphaDestiny what's your opinion on hitting upper back with wide grip Deadlifts below the knee and then going up in weight and smash the traps with RackPulls above the knee?
I'm trying to avoid bulking up my quads and glutes
Thank God I always kept same volume for front and back and that’s why I was able to row more than bench lol. But only with you Alex, and your videos, my upper back priority came in and it is insane, specially how many comments/compliments I got. Great vid!
I used an old tire and some chains to improvise a sled and been doing TONS of sled facepulls. The size difference as well as security and base on the bench is insane. One of the best things I added to my training, sled facepulls and drags
I’m not even joking, that is seriously badass. That’s some Rocky 4 type of stuff.
@@tvhead7074 It's simple AF bro!And if you still have the wheel inside you can just pile plates there, no problem, I seriously recommend if you have the space for it
Preach it Alex! I love your approach and practiced philosophies to strength and size gains!
You sir have a new subscriber 👍
It’s been a while man but getting back into lifting while this whole COVID bullshit going on was the best decision ever made ! And Alex always knows how to get you in the right mindset
Ohp hits traps and upper back...plus rows...u got yourself a huge back
Thanks coach I've been here for year's you have definitely been one of the staples in my learning 1🔥💯🔥
Thanks for the video, yep makes sense that a strong upper back is important for holding the weight on squats
Chest supported T bar row is the king
I have had more upper back development from doing blockpulls, snatchgrip work, pull ups and face pulls than to do row variations and vertical pulls like a bodybuilder
Upper back is the most neglected part but so important
the man explained it, thanks for that
You really motivate young lifters like me, like a elder brother
My anecdotal evidence: I stopped rowing for 3 months and only focused on weighted pull-ups. My bench went down and my shoulder pain came back. It’s that simple.
Ivan Stemberga they hit similar muscles but there are noticeable differences. Just do them and you can feel it
@Ivan Stemberga it's literally impossible to full retract your shoulder blade when doing pull ups. can you shrug when doing pull ups? yeah sure the muscles are still active but they are not stimulated as much as if you do horizontal pulling movements. there is a biggg difference in those movements.
same i fuck my shoulder with pulls ups
@@anxietydisorders5917 you don't fuck your shoulders with pull ups you fuck them up when you only pull up and neglect traps and rhomboids
Solid advice all around Alex! I personally added ring tuck front lever rows(sometimes band assisted when the fatigue "sets in") to my pull up routine, but definitely more than one way to "skin-the-cat"🤣 Another great video man! Thanks a ton for everything you share.
Brother you just don't no how much you have helped me love your work brother man
You're right, i neglected my back and got shoulder issues from strength imbalances, now i do it twice a week. Been doing it for about 6 to 8 weeks, straight arm pulldowns, pull ups, landmine rows holding the bar, they really hit the lower sections, T bar rows, plate raises, find them good at hitting centre trap area, and finish off with behind neck press, most people don't like them, but for me there good due to the shoulder complaint, which is actually getting better from more back work. Couldn't recommend back work more and i should off done it when i started back training last September, from really only jogging for a few years and getting light on muscle. Find weights good for leg strengthening as well, especially squats and deadlifts and split squats.
Surprisingly most runners and joggers have pretty weak legs really, they have strong tendons and ligaments, and resistance training is getting pushed more and more, especally compound movements, and Olympic Style Weight training.
I like this type of video. Spittin' facts on these kids.
Great video. Always come back to this for motivation
Once I started working more back my shoulder health had dramatically improved. Deadlifts, rows, pullups, facepulls, do them all!
Thank you for making videos, helped me many times
Made the huge mistake of neglecting my upper back and neck and I'm looking worse on this cut. Definitely going to do more wider grip rows and pulls from the floor on my next bulk.
This is an awesome video with an important message
But I feel as though new lifters, who this information is most beneficial to, in general, won't watch this video based on the title because it doesn't grab their interest by not mentioning risk factors or the stakes of not training back. great video though, just feel as though it needs the opportunity to reach younger or newer lifters who may otherwise brush this off
Freaking good video mann
Two videos in one day!!
My guy spits facts, appreciate ya
Great vid man !! I have a full back day myself but Im kinda lazy on it , now I know what to do.
I can support this claim. Wenning warmups and adding more rows not only allowed me to go from a 300 2 year plateaued bench to a 350 bench this year, but fixed my shoulder injury from last year where I couldn’t even get 135 because it hurt so bad. I also have gone up a shirt size because of this😂 I’m getting close to a 365+ bench because of back and tricep growth and I’m thankful I watch you and Matt on here. Thank you for doing what you do brother!
I have muscle imbalances because i just focused on chin ups and push ups for years. Now i have chronic impingement in my shoulders, and cant even do rows to fix the problem because that movement pattern now irritates my shoulder tendons. So follow Alex`s advice and train your upper back
Pendalay rows and weighted chinup are king for the back
Ive been training back every time I go to the gym in some form or another, another good video Alex
I got shoulder impingement from bullshit popular cookie cutter programs. Now I prioritize back training and rowing. A strong back and lots of rowing will bulletproof your shoulders.
Didn't have enough upper back exercises during quarantine. Developed pain and weakness in my scapular muscles due to imbalances. Have had to go to pt because of it.
Please upload more fullbody workouts
I start doing wide grip shrugs, my upper back grew very fast. I highly recommend it.
With barbell tho? It was always annoying when I shrug and it bouncing my balls lol
@@szyszak9424 slightly lean forward or use a trap bar.
@@popcornto6032 make sure the weight isn't too heavy so you can get the full ROM. when you shrug up, pause for a second. Twice a week will be enough, one day heavy and one day light.
Amazing video straight to the point with the right advices great work
The Terminator:
"I'll be BACK!"... 😉
started 3 to 1 upperback to lat back training. will update in a few months!!
When my row goes up, my bench goes up. Simple.
this is a seriously important and good video
Thank you sir will take my back training more seriously because of your video.
I know this is 3 years old, but I agree 110% with you Alex, I currently train 3 times per week and I do upper back at least 2 times a week, and it makes you feel amazing! If I would pair another muscle area with upper back, I would choose legs. Train only legs and back and u become a monster.
For my calisthenics people out there! Get to that front lever pull ups and you'll be golden
First day back in the gym in U.K yesterday. Let’s get back at it boys
Facts this guy spitting
So true. The only way for us naturals to go. 👍 definately no downside or negative to come from taking this approach.
Love your videos!!!
Hey this guy is absolutely right. I am that guy with decent width, but no thickness.
My bench, squat, deadlift are all pretty weak and I am prone to injury.
I started having more rows recently. Hopefully I will become stronger with my new routine!
First time I leave a comment here. Love your content! Thnx for all your information.
You just described how i got my bicep tendonitis.. great insight bro
My upper back is lacking bad 😫
This was what i need to hear thanks
I needed this.
Just read some articles that say there is a big link between upper back, especially traps development and the growth of UPPER CHEST. This thing is demonstrated by some studies which were made by the premise that the androgens are equal shared in the upper body muscles. SO...BIG UPPER BACK=BIG UPPER CHEST
1:10 You look good man ...you look good 👍
I use to avoid facepulls... when i started doing them consistently i went from 365 bench to 445 bench.. all the support muscles are just as important as the chest, tris, and front delts
445? I call bullshit. Aaah i forgot, its UA-cam comment section
Nomino X says the man? girl? with no avatar
Another great vid Alex!