Justin walks through his back-day routine, focusing on lat stretches, controlled eccentric movement, and sustained tension. He weighs 185 lb and uses 209 lb on seated rows, emphasizing full range of motion and keeping your core tight to protect your spine over lifting heavy for ego.
Whatever it takes, 'cause I love the adrenaline in my veins. I do whatever it takes, 'cause I love how it feels when I break the chains. Whatever it takes.
What's good, YouTube? It's your boy Justin. I'm back at it again with another video. Today's Tuesday, which means for me it's back day. We're gonna work on that Camelbak back. Hey, I like that, that Camelbak back. I actually said that right.
Whoa.
I'm gonna take you guys through my staple workout of what I've done to develop my back, so let's get to it.
Going harder, we are more than numbers standing in the same.
That was freaking packed. So something that I'm doing with my movement is I'm getting a full stretch in my lat, letting my arms come all the way up, coming down with the contraction, holding that squeeze, keeping that tension. Should feel it right in your armpits right here. Slowly release for 4 seconds. People argue about going Wider, narrow. To me personally, I believe it's whatever your comfortability is. Wherever you feel that contraction, that's where you want to keep your hands at. I like to focus more on the eccentric portion. That's coming back up with the weight. Keeping that time under the tension of your muscle. Now, a lot of people just like to yank the weight.
Rah, rah, rah.
Eagle lifting. You're not in here to eagle lift. You're here to lift for you, for your body. So you want to do what benefits you the most. In fact, you want to do what benefits your body the most, not your mind and your status in the gym. Okay, pull through with the motion. Hold that squeeze. Release slow. It's a 4-second release. Get the good stretch at the top, come back down with the squeeze. So I weigh 185 pounds. This is 209. The form's not gonna be the best. I'm trying to get the reps. Sometimes I just wanna lift heavy, but I'm still gonna be safe.
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ES, that's the part you always show, 'cause you're too All right, so with the rope pulls, you want to be able to get a full stretch throughout the entire movement. Notice how I go all the way flat. I'm letting my lats stretch from the top and down at the lower portion of my hips. So you want to get a full stretch, you want to come up, explode, contract, hold that squeeze, come back down slowly. Your muscles grow by stretching and contraction, so turn the muscle fibers, and the only way to do that is to get a full stretch and come to a complete contraction. Usually I superset this movement with the wide grip pulldowns, but since there's so many people in the gym today, I'm only doing one thing at a time. It's scenes. So we're going to make the most out of this workout. So I'll probably use heavier weight than I normally do, only for the sake of the fact that I am now having breaks in between each set.
You should take it slow.
Seated rows is the next thing I'm doing here. Now I'm using the V-bar, or I guess it's a V, W, I don't know, one of those letters, and it helps open up your grip a little bit more. Instead of coming narrow, have a little more of a supinated group— grip— having more of a supinated grip, it helps you engage the lat more. Now, with seated rows, you want to get a nice stretch all the way out. You want to start at that stretch, you want to come in, contract. A lot of people are afraid that if they go too far, they're gonna compromise their form and they're gonna throw out their back. Not necessarily. If you can make sure everything else is tight, your glutes are tight, your legs are tight, core is tight, You get that good stretch, everything's going to stay engaged.
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Show me what we're doing. Yes, bitch! Light-skinned be like— then he wonders why niggas in his DMs. All right guys, I'm gonna wrap up the video here. Nice short, sweet back day video. I put the workout down in the description below. If you have any questions, comments, concerns, make sure you guys comment. Subscribe. I'm gonna keep posting videos daily. I lied right now, I'm gonna post post videos weekly about my workouts, trying to target different muscle groups every week so that way you guys can have some type of routine to do if you're going to gym if you have no idea what you're doing. I'm about to go eat because it's Taco Tuesday and, uh, I'm about to go make some healthy tacos. So, uh, I'm out.
Peace!
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