How To Build a THICKER Upper Back (What I did)
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- Опубліковано 9 лип 2024
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Timestamps:
00:00 Geoff Says Hello
00:20 Video Intro
00:50 Anatomy
03:57 1 Yates Row
06:35 2 Kelso shrug
08:35 3 THICKENATOR
09:48 4 Cable Rows
10:36 5 Face pulls
11:36 6 Deadlifts/Rack Pulls/Front squats (and zerchers/Jefferson curls)
14:31 7 Skiers
16:18 8 BTN presses
17:23 9 Dumbbell rear delt fly
19:13 10 Lu lateral raises
20:00 Programming Considerations
22:00 Consider Grabbing My Books, They'll Help
Book 1: SWEAT (beginners/intermediates)
www.verityfit.com/product-pag...
Book 2: Ring Training For Hypertrophy (ring enthusiasts)
www.verityfit.com/product-pag...
Book 3: Resurrecting Your Gains (intermediates/advanced lifters)
www.verityfit.com/product-pag...
Can check the site for full Tables Of Contents of each book. Appreciate the support!
Custom Training Plans and One-On-One Mentorship:
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Bother Me On Instagram:
/ geoffreyverityschofield - Спорт
Did I miss any upper back blasters that you like?
For deeper dives into the nuances of hypertrophy training, check out my books:
Book 1: SWEAT (beginners/intermediates)
www.verityfit.com/product-page/sweat
Book 2: Ring Training For Hypertrophy (ring enthusiasts)
www.verityfit.com/product-page/ring-training-for-hypertrophy
Book 3: Resurrecting Your Gains (intermediates/advanced lifters)
www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula
Can check the site for full Tables Of Contents of each book. Appreciate the support!
Gironda pullups, weighted inverted rows are also pretty awesome
Loved Sweat, it has so many different exercises broken down!
@@stefanstillwell4854 yep both are great
@@MyTeaConnection glad you liked it!
Please audio versions of previous books 🙏🥲
0:20 bro dropped the hardest bar
0:05
@@Toydota That's when it started frfr
GVS - Softer Than Last Time (Greg Doucette Diss Track) [Feat. Alex Leonidas]
🤣@@405MARSUPIAL
This man is so beautiful. I want to put my face next to the arch of his foot!
I hope we hear the word THICKANATOR
It's a winner!
"Anatomy, don't get mad at me, that's just how it has to be." 😆😆😆
Bro is big-ennem
Search Geoffrey Verify Schofield Client Rap and thank me later
Bars
Bro I've Got an Anatomy Exam Next Week so I dont mind
GVS' bars are slowly going to be eminemesque.
0:20 Eminem has been real silent since this dropped
Bars and I'm not talking about bells it ain't hard to tell like Nas
He just dropped a banger tho
@@AutoMotivate100% thanks to gvs pressure
if ya' don't know, now you know
that's the complexity of the back... you see
gotta' break it down to build it up... at's how it be
Some anatomy, don't get mad at me, that's just how it has to be
I thought he was going to keep that rolling
Bars
Mom's spaghetti
@@jcdenton23hot and ready
11:03 "I know that's kinda sacrilege but... I just start yankin' it. And I just keep going!" 😂
“Sometimes my eyes, sometimes my forehead, and sometimes my chin”
😂😂😂😂😂@@firstnamelastname9215
the timing is awesome just needed this GVS for the rescue again
YES! Been doing Kelso shrugs for 2 years now & they absolutely blew up my traps. Very underrated exercise.
Great back finished when your shoulders are too tired from lat training
Did you found it effective for lower traps or it just helped ur upper traps ?
Try heavy barbell shrugs.
@@lashedandscorned the problem with that is it's more fatiguing and also does less lower and mid traps
@@anujsarvang433 it's for all 3 parts of the traps imo. Does a little bit of thoracic extension
1:57 - Weighted Wide Neutral Grip Pull Ups / Wide Neutral Grip Pull Downs - For Big and Developed Teres Major
Hey i do ultra wide pull ups like actual v shape with my arms for teres major, have been seeing amazing results for a year but have to switch them out because my whole lats starts tweaking overtime. Ill try those out next time.
0:20 my man spittin some rhymes
The thickenator can be also done with the chest expander, very convenient!
i think the THICKENATOR is a replacement if you dont have an expander
Or you can rotate between both
Back training in my mid-30s.
Pronated = Shoulders 🪦
Supinated = Biceps 🪦
Dumbbells + non-fixed attachments = 👍👍👍👍👍
Same age , benched 445 equipped , 355 raw , squatted 405 for 3 , pulled only 505 , dips with 135 lbs , pull-ups w 135. One and only messed up part is my knee 😂 at least , I’ve got an excuse not to squat 😂😂😂
How did you messed yourself up so much ? Powerlifting ?
@@FitFatFit Being overzealous on the bench press when I was younger. My peak numbers were similar to yours, 330 bench, 460 squat (high bar), 530 deadlift etc.
My right shoulder & left hip have been problematic in the past, but I know how to train so I don't have issues with them anymore (touch wood).
@@Bullseye_Strength shit , so it seems like injuries are the matter of time if none of us is Larry wheels :D
@@FitFatFitkneesovertoesguy & squat university will help
Thank you for giving us a new perspective on exercises and target areas.
Ive been binging your videos man, absolutely stellar content! Really been showing me what’s possible naturally and it’s motivating me to maximize my natural potential more than ever!
Absolutely outstanding video! 🙌
thank you ! I love those kind of videos, that's what drove me into your channel in the first place :)
Perfect timing for this video
I've been doing these plate loaded seated low row machines for about 5 months now. The ones with the chest supported, semi pronated grips and the adjustable seat. I set the seat pretty high so that the top of the pad is just in the middle of my sternum. Then I row allowing the upper spine to flex massively at the bottom, getting a sick stretch in the mid and lower traps, and extend as I come up.
It's the best thing I've ever done for my upper back. No joke, the day after doing 5 working sets and my traps are as smoked as I'd I did a silly 10x10 challenge day of conventional deadlifts, but the rest of me is still fresh. I'm very lat dominant so I've struggled to add meat between my shoulder blades (upper traps are easy IMO, it's the mid and lower traps plus rhomboids that give that yoked 3D look), but by training these I know have a solid and decently protruding chuck of muscle running up my spine from my mid back to my neck.
That's what I love about training. For 3 years I hated this machine because I was doing it the "proper" way with my chest in full contact with the pad, strict form, focusing on the squeeze etc. By simply finding a form that works for me and working like hell to add weight a couple times per month I've gotten great results.
That machine is a blessing
Very refreshing to see a channel stay away from “science based” vocab and just share knowledge and experience. Earned a follow my man
No, not science
True we don’t care about the jargon especially in practical exercises video’s.
Yeah I can’t stand those channels where it’s some dweeb acting like he’s teaching at Harvard. I prefer guys like Sam Sulek, this dude, and Ryan Humistom
Thank you, Geoffrey!
Great video Geoff, hope to see more of this with other muscle groups if it is possible.
Great video 💪
Damn great format. I was engaged throughout
Perfect. This next training block was upper back focused 🙌🏽
Oh hells yes. This was G O O D. Succinct, comedic, and informative. Cheers to you sir! Subbed.
Whatya know, today is my thickness-focused back day. Spent so many years focusing on lats and also doing deadlifts that my lats and spinal erectors are good, but my upper back is relatively lagging.
My workout:
T-bar row (standing with landmine)
Cheat shrugs
Wide assisted pullup (wide as possible)
Cable lat pullover
Lying rear delt swing (Meadows style)
45 degree back extension
How did you know it’s well past my bedtime and I’m watching exercise videos after having been awake for 22 hours Geoffrey? You’re my hero Geoffrey dude
Seeing your stories, I started focusing more on Upper Back. Have been waiting for this video for a while now.
Great, I've been wanting to add more upper back focused exercises into my workouts lately 🙏🏼
Great job ❤❤❤
Thanks for uploading. Now i can take a break from the studying and go on a walk.
Perfect timing
Love the video! More videos like this for other muscle groups please.
Thanks Geoffrey Verity Schofield!
Love that you included BTN press, literally did some yesterday but with dumbells and the pump in your back stabilisers is insane. I think overhead pressing, especially BTN is so underrated for back, especially if you do it controlled and really allow your back to absorb that weight.
How tf is it still a btn press if you do it with dumbells?
@@tootall4this714 Uhh, you put the dumbells behind your fucking neck? Not exactly rocket science.
Most people I see doing dumbells when doing them seated use a lot of chest and front delt, or when standing up lean back a lot and again use chest and front delt.
I lean forward slightly with the dumbells BEHIND MY NECK, and use only rear delt, back and triceps.
@@LambClonei realize I'm being pedantic but i really think you're just doing a wide db press. And the btn press doesn't really work the rear delt, it's mostly mid delt.
@@tootall4this714 Maybe you don't have that mobility without the bar and that's fine, but you're coming off as patronising more than pedantic, as I think I can discern whether the dumbells are behind my neck, to the side of my neck, or in front of my neck!
@@LambClone More postmodern BS... Its not a BTN press if you have dumbells. Stop trying to dissolve the moral structure in lifting.
I enjoy this channel common sense information and good variety of content
Really glad the algorithm showed this on my feed. “Where your elbow is in relation to your torso is what back muscle you’re activating” will stick for me forever. Wisdom
Kelso Shrugs are awesome, cable and barbell both it’s done wonders for me. I prefer barbell myself as a standalone exercise, but they are a great mechanical dropset from regular cable rows.
Boostcamp is awesome. Definitely a gamechanger
Alright I've tried those exercises in my program and they are 🔥🔥🔥
This is the most entertaining channel ever 😭😭👍👍
thanks geoff you really blew my back out with this one
your facial expression on the chest supported rows has me rolling. I wouldnt be able to lift if you were in my gym and i saw that XD
Good vid bra 👍🏾
"Some anatomy, don't get mad at me. That's just how it has to be." Dang bro, everybody been coming for Drake lately.
😂
Excellent
You are looking crazy Fr
Performing my first set of the thickenator, my back is already on fire!!!
After watching one of your older videos I added Skiiers to my rear delt routine 2 weeks ago as I was getting a bit bored of facepulls as well.
And Holy Shit! The burn is ungodly. Pushing through pain doing like 30-40 reps each set, while the last few reps had like 1-inch rom left my rear delts were devasted. The next morning it felt like my rear delt grew from those two sets. Needless to say I am keeping this.
Yea definitely in my top 3 for rear delts, personally. But they have to be beyond failure or not gonna do much, for sure!
@@GVSi always do rear delt flys to failure and beyond and as a dropset do skiers and its a long ass set but it burns like hell and my rear delts grow from it
Woah! Sick freestyle. 👍🏽
Yup, you helped me get my next 8 Week Focus!!!
I've used an EZ Bar for overhand rows, and that's been really good for my particular anatomy. The slightly neutral grip is more kind to my shoulders.
High pulls made a huge difference for me. I almost never see anyone doing them and gave no idea why.
Bro your arms are sick ngl. Respect
I respect your insanity 🙌🏽
You look like how Jim Halpert would look like if he was one of Dwight's cousins
Yup! Behind the neck press has changed my upper back!
Superior video bro! I have always wondered why people ignore the importance of rotator cuff muscles and always say that all you need for traps is shrugs
#4 Cable Rows is also my favourite. I like to use two of the fabric-connected handles, the ones that most use for triceps press down.
I tried the underhanded grip ez bar rows today. They're a game changer.
I think the single best exercise for upper/mid back thickness is the croc rows, with the full stretch at the bottom
Kroc :) but yea, also good.
@@GVS Right
@@GVS crocs*
They're named for Mathew Kroczaleski after all. Be sure to wear your Crocs while doing your Kroc Rows.
@@zerrodefex it was a well known movement before he adopted it lmao, heavy dumbbell rows are " kroc rows " basically
I really like the Kelso shrug because I can do them after biceps. Gives a lot more flexibility on where to place them in a workout.
The deadlifts bit made my heart sing 💕🎤
PT student here and I’m not pidded off by the BTN press, it works also scapula upwards rotation
I wanna add more back exercises this is perfect 👍
Deficit bent over super wide grip rows, pull to somewhere like the throat or clavicle with a pronated grip. Do these (1) strict and floating or (2) explosive and reset on the floor each rep. With the second option pay close attention to controlling the eccentric as much as possible. I did these when I only had access to a barbell and didn't know how to barbell row "properly" so I accidentally and intuitively happened across this gem.
Wow the best resource ever! 😢❤❤❤❤😅
I do face pulls on gymnastic rings as a past failure mechanical drop set, pulling as high as I can until it just looks like a row, then I finish with kelso shrugs when I can’t row anymore 😎
My favourite exercise for the erectors lately has been the GHD extension. Either weight on the back or deadlifting it from the floor. Such an amazing exercise for the glutes and hams as well.
Thank you Geoff. You are my idol
I made up an exercise I call snow angels...you do Lu raises on trx bands or rings and leaning back (hence the name snow angel). Absolutely murders my whole rotator cuff, and in a different way than face pulls because you are moving your arms in the squeeze position & a completely different plane of motion. It's probably been invented before but it is awesome. Thanks for the video!
Trying this out. Cheers
I've seen it somewhere yeah I bet it's great
If you want thickness around the chest and back area I suggest Reverse Grip bent over Rows.
Upload a video like this for shoulders! Your delts are crazy.
I use Light Lu raises as a general shoulder warm up. I just started a new training period and I am working the close grip high ab row so I look forward to the gains.
I have low back problems and I am too fat, so if anyone else has those, and folding forward has limits, I hope this can help. In addition to calorie restriction I am working to improve my low back by loading and stabilizing. I do dumbbell deadlifts and this other. It's like a trapbar squat, but I load it with different weights on either side. I'm going to progress up my reps and sets then either drop the light side down or increase the heavy side to keep focus on cross body stability.
Slowly approaching that crazy scientist haircut
Definitely agree, I do 50-60 weekly sets on back, no progress issues, no injuries, iv always recommended the most volume for back training also 🔥
Bro does my weekly total sets for just back
@@mikakoivisto6504 it's not that hard to do 50-60 sets for back in a week. Lats, Traps, rear delts, Rhomboids, lower back, there are so many areas to hit in the back you won't get much results only doing 10 sets a week for back training, especially as a natural lifter 💪
I recently (3 months ago) bough a chest expander, worked up from 1 to 3 springs on the pullapart for rear delts and my back is developing muscles I didnt even know existed 😂
This exercise and pullovers have really made a difference in my physique the most
Excellent-O
New camera?.... amazing video as always.
Gonna skip leg/chest/stomach-day and just go full back-week 💪
11:18 facts bro I go high and low every rep is different but the feeling I have after is everything
This is a lot of bro science and I'm all fuckin here for it.
I like the analysis "build this shit here"
This is definitely one of my biggest weaknesses.... its time to grow!
Great video lots of exercises! I like to do chest/shoulders/triceps one day two days later back/legs. I typically start with weighted pullups then cable pulldowns supersetted with heavier one arm cable rows or dumbbells. I find pre fatiguing the back really helps me grow. If I were to add one or two of your other exercises curious which you feel are most important? I might change those two up every other workout.
BTN Press do really work the upper back and rear delts, amazing exercise
How do you feel about t bar rows? Too much lats still? Also more info on the teres major would sick!
Curious what you think of Rogue's Pritchett pad for landmine rows, the reason I do heavy one arm rows with bench is to brace myself heavier bent over rows tires my lower back too quickly far before arms/back are wasted.
Ninja Turtle, pitbull, water buffalo back look is the way to go.
Keep thickening, thickenators
Wow Geoff spitting some bars at the intro. I always look forward to the funny @ss intros on this channel
Your triceps are crazy
Insightful!💪
You mentioned the lats not being part of this discussion, but will you consider doing a list for the upper/thoracic lats? I.e. that area just below thre scaps, into which the lower traps attach, which is why I think it's at least tangentially connected to the subject of this video..
This is my weak point and it has that "barren land" effect you mentioned
I trained natural for 10 years and I love the grind but you could barely tell that I lift. Been using sarms and MK on and off for 6 months now and went from 190 to 220 (6’4” tall) with a little bit of fat gain. I’ve experienced only positive side effects, absolutely 0 negatives. I wish I would’ve started sooner honestly…… the natty grind seems not worth it now
I’m obsessed with training, I’m the hardest worker in the gym. My diet could’ve been better in the past but is dialed in now
congratulations, now if you stop you will lose all the gains you made when you were enhanced thus worsening your body dysmorphia, and if you keep up you will die early from probably a slow and painful death. What an awesome move you did there
10 years of training and only 190lbs at 6'4 seems kinda strange
Lots of homework here. Well. Guess this will keep me busy next week. It’s Sunday. I may head in and do a few today. Very sore lower back. So. Staying away from deadlifts. For now I think. / we see Thu. Great video jeff
I just like to set the cable low with a handle and shrug with the whole stack (200 lbs) one hand at a time. Just go back and forth on each hand until you can't do anymore. This is very efficient. Doing 55 lb. lateral raises also hits my traps a lot.
You got thick eating right and lifting consistently, and smartly, for years.
I mean....yea, that's part of it, but the details matter as well.
And hes just trying to share said wisdom god bless 😊
I’m off to take my scapular to pound town baaaaby 🎉🎉
Hi Geoff, can you do video on grip fatigue accumulation on high volume pulling exercises? I don't wanna be dependent on straps to get bigger
The last time I watched your video was 2 years ago. You seem still working out at same gym at ShenZheng.