Back, Traps & Bicep Workout Designed To Build Muscle!!!
Video taken from the channel: Strength Team
Full Back & Bicep Workout For Building Muscle!!!
Video taken from the channel: Strength Team
High-Volume Back & Biceps Workout for Mass | Mike Hildebrandt
Video taken from the channel: Bodybuilding.com
Back & Biceps Full Routine
Video taken from the channel: Mike Thurston
30 Min Back and Biceps Workout to BUILD MUSCLE Muscle Building Workouts Back and Bicep Bodybuilding
Video taken from the channel: HASfit
Lean Strength Back and Biceps Workout | Lee Constantinou
Video taken from the channel: Bodybuilding.com
High-Volume Back & Biceps Workout | Hunter Labrada
Video taken from the channel: Bodybuilding.com
Beginner Back and Biceps Workout (Option A) 1. Straight-Arm Pulldown (Prime) 2. One-Arm Dumbbell Row (Perform) 3. Lat Pulldown (Pump) 4. Dumbbell Hammer Curl (Prime/Pump) 5. Preacher Curl (Pump).This intermediate/advanced back and biceps workout focuses on building strength and lean muscle tissue in the lats, lower back, rhomboids, both heads of the biceps, and the forearms.. The workout includes supersets, which means you’ll do two exercises for the same muscle group, rest and repeat one or more times, using enough weight that you can only complete 10 to 12 repetitions (reps).Four back/biceps workouts. Ready?
Let’s get started Why Put Back And Biceps Together? The back and biceps are the two major muscle groups of the upper body that are involved in “pulling” exercises. (Rear delts would be another.) In addition, the biceps are involved significantly in most back exercises.Bicep curl Stand upright holding two dumbbells at arm’s length in front of your thighs, palms facing forward.
Keeping your back straight and your elbows locked at your sides, slowly curl the weights as close to your shoulders as Return to the starting position, and repeat.Your body needs big, strong, resilient back muscles. Your mind wants big, strong, bulging biceps. The good news?
You can chase both goals at the same time. Here’s the thing about training your.Step 1: Sit on a bench with the feet wide to allow your arm to hang in the middle, withe elbows/triceps resting on the Step 2: With a dumbbell in hand, slowly curl the dumbbell upward at a controlled tempo, concentrating on contracting the Step.
Function: Your biceps accelerate elbow flexion (bending your arm at the elbow), supination (moving from a palm down to palm up position) and assist with shoulder flexion (raising your arm in front of your body). Example Exercises: Dumbbell/barbell biceps curls, hammer curls, preacher curls; Triceps Brachii.Start with 5 to 10 minutes of moderate cardio to get your blood pumping and start to awaken your muscles. Then do a five-minute stretching sequence to.Approach Moderately low volume and strength building in the muscle building rep ranges of 8-12 reps per set.
Remember You are still building muscle at a rapid rate. Resist the urge to add volume just yet, remembering that the biceps are a relatively small muscle group and might be.Physiologists love to prescribe the deadlift when programming for strength and conditioning because the exercise hammers your musculature and is one of the best choices to strengthen your bone structure.
There are also numerous deadlift progression programs you can follow to help you reach new personal bests.Halfway through your back and bicep workout, take some BCAA. These are building blocks of protein and will instantly help with muscle recovery, fuel your energy, and hydrate you with a boost of electrolytes. For BCAA supplements, we recommend Aminofast Blue Star BCAA, which is easy to digest and keeps you going for the rest of your workout.
Health & Fitness Bicep and Back Workouts: The Back and Biceps Muscle-Builder Workout Hitting the back and biceps for your workout is a classic “split”—and it.Repeat this 8-10 times. While doing this exercise make sure you keep your biceps engaged during the exercise. Seated Dumbbell Isolation Curls – 4 Sets of 8-10 Reps. This bicep exercise is great for isolating the bicep muscle.
You don’t need a heavy weight to properly perform this exercise. Start with a light weight (5-10kgs) and work your.The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight.
Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development.The elevated plank row hold, a move from fitness director Ebenezer Samuel, C.S.C.S., will help you build a strong mind-muscle connection with.
List of related literature:
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from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
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from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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from The Ultimate Diet 2.0 |
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from Football For Dummies® |
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from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women |
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from NSCA’s Essentials of Personal Training |
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from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening |
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from Bodyweight Strength Training Anatomy |
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from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight |
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from Beyond Bigger Leaner Stronger: The Advanced Guide to Building Muscle, Staying Lean, and Getting Strong |
232 comments
Would it be any different if you would do one of each. Like 1 back exc. Then 1 arm exc. Then back to a back exc. And another arm exc. And knock them all out like that. Or is it better do all back exc. First then all arm exc?
This guy knows his stuff. Finally, a workout that makes sense from beginning to end.
If you do all back and then all bicepts without switching between em doesn’t that tire you out more? Is it bad to switch between bicept and back workouts? Feels more fresh that way
No inflection in voice, monotone for the most part. Good info. I mute the audio and use the closed caption. That way I don’t fall asleep listening.
I like this workout!! I’m a womanand don’t see many women on the comments section, but I’m doing this workout with my husband tonight!
Having knee pain at knee cap won’t be worsen while doing dead lift.
The most amazing thing to me is the empty gym. Good workout too.
Great vid. Curious as to why there is only one bicep focused exercise at the end. Should there be more since it was not primarily focused. Just curious I’m a newbie in the game and looking for a mentor
Iv already got good back genetics i hit it twice a week with 3 exercises and a warm down but i also do biceps with them and they are lagging i think i need to go heavier on biceps or more sets or something
Anyone else waiting for this guy to hit an RKO outtanowhere?!
Intermediate also can perform this??
Can we use these exercise for musclebuild (bulk) too??
Please tell me.
Just came off that leg workout. That workout was amazing. Thanx Bro!!!!
What do i use instead of that bicep curl machine….. some gyms don’t have……
Good video man.. no pointless useless info or trying to promote ur videos.. straight to the point!!
I’m a 35 year old 67kg chick and I’m pumped to do this workout. Reeeeeally motivated.
Can you show that guy in red shorts how to do the pull down properly
You gotta have a lot of hate in your heart to downvote a strength team video. Rell is one of the few people that is truly passionate about helping people. Dudes enthusiasm keeps me motivated to get these gains!
Should I do this workout twice a week or once a week for bulking?
How come u dont have ur own YouTube page? I see that u dont hit an arm workout? Is it because hitting bis tris together is counter active?
Bro I can not work with weight because energy of my hands is very less so can u please tell me how to increase power of my hands so I can work with waight please
Quick question don’t judge because I’m sorta new to this but for the underhand barbell row, do you retract our shoulders back?
He sound soft because hes not naturally a barbaric figure. U guys just don’t get it
Cool Guy,Really explains every Workout well, Thank You Hunter
So leg day… never train a soar muscle lol. I do leg day and I’m in a wheel chair for a week so just do it ever other week? Hahaha
Are cables better for all bicep workouts? If Time under Tension is key, doesn’t it make sense to replace hammer curls and single arm bicep curls with cable curls (hammer and single arm)?
1.Straight arm pull down 3×12(V handle)
2.Bent over underhand barbell row 3×10
3.Wide grip lat pulldown 3×10
4.Low cable row 3×10
5.Rack pull 3×10
1.Seated dumbell curl 4×10(per arm)
2.Standing alternating hammer curls h 4×10 (per arm)
3.Straight bar cable curl 3×10
4.Rope hammer curl 3×10
Wow this jacked me up! Love it. Cant wait to train more with your exercises!!
Bro the whole point of a 8-12 rep range is for medibolic stress and an extremely slow tempo so idk why ur doing ur hammer curls like that
2:13 thanks for saying that. I’m a personal trainer and can never explain to people what I mean by pull through the elbows. Damn near perfect form on everything. Good vid
You mentioned about the reps and rest but didn’t say anything about how many sets per exercise? Can you clarify that please. Good video thought. Will definitely do it on my next chest day.
45-60 sec low rest xdd i can’t wait 45 so i rest only 20 sec
So no workout as long as your muscles are still sore???
Wtf! I may want to stop listening to the guys at the gym!
I’m still trying to figure out what his facial hair is doing.
He will make himself a Name in the Bodybuilding world within the next 8 years
He s a great example of how YOU CAN look as a Natural IF You know what you re doing at the Gym.
This workout is great, thanks.
This was tough on the lower back right after leg day (day 2 and 3) on the muscle building calendar, though.
I hardly comment on YouTube videos but as i found your channel, I really like you not only about your workouts but also your personality and calmness. Definitely a sub and always a like from me. Keep up the gr8 work
I was wanting to know realistically how long does it take to build this much muscle?
i want a routing of high volume i don’t know where to start and how to start..
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How many times per week should I do this workout? Once or twice?
THIS GUY KNOW WHAT HE IS TALKING ABOUT!! VERY HELPFUL BRO <3
This is a useful training video and I don’t discredit this guy’s technique etc. but straps on weighted pull-ups?
The most important on rack pull, deadlift, squat is head neutral.
Hi this has nothing to do with the topic of the video but I need advice badly, so I’m on a weight loss journey and I’ve lost 3 stone in the past 6 weeks but last night I fell on a metal stairs and slapped my back of it I’m not sure how bad I fell because I was extremely drunk, today I am have really bad pain all throughout my back but can walk and stuff fine. what should I do, go to a doctor?, leave it for a few days? Or what
I could really use some help!!
So I’m 18 yo and I have been working out for about 6 months now. I have 19 inch arms, I max 285 on bench and 390 on squat, the thing I need help with is I have never taken a supplement in my life, dont know anything about them, I don’t take pre workout or protein or creatine etc that I here everyone talk about, all i take is fish oil, a multivitamine and eat alot. so my question is what would I need to take to get bigger? stronger? more defined?, anything would help, thank you
this guy uses too much momentum with swinging the weights doing his biceps correct your form or eventually you will sustain a lower back injury
Damnnn could have watched this video this Morning:(
next time for sure i will give it a try
I literally just finished my biceps and back and saw this video
I have an important issue. I recently switched from intermittent fasting to regular eating and I’ve gotten stronger in my workouts. The issue is that I am more hungry than usual and I planning a cutting phase. I would appreciate any advice. Thanks
How come that i have read multiple times that High reps = More mass when this video says otherwise?
I have seen multiple videos, tried to follow multiple coaches but this is honestly the best ever. Easy to follow the videos even at the gym!! Thank you for sharing this
Whew so cruel to put this workout right after leg day in the Stronger 90 program, yet feel so good @ the same time!!
greeting from Bali isle, Indonesia.
great workout set, big thanks to Coach Kozak & Claudia.
let’s do together around the globe.
warmest regards,
senior men otw 70’s
First back workout since ACL repair 4 months ago that I didn’t have to modify! Love it. I still have a lot of strength to work on, but these moves are a great combo for my healing!
Hi! Let me start by saying that I love your workouts. Today I notices I couldn’t cast my videos from YouTube to my TV. Was this feature removed? I use your app to follow my 30 day muscles building routine. I have limited time to exercise and this feature along with the app was a time saver for me. Please get it back!!!!
Excellent workout, you both are an inspiration! Thanks so much.
Wow! I’m sweating with that one! I tend to feel some of the exercises in my lower back. I’ve dropped my weight and still feel it. Not pain…just a stretch..is that normal? Following the 30 day muscle building and the 30 day torch 2.0 alternating. Been working out with you guys for a few months. Love it! When he says let’s burn out a muscle…omg, lol.
That was intenseeeeeeeee! I absolutely love your channel!! Thank you for making these videos!!!
Lisa F. Wilson
It would be easier to follow if the video had captioning. Some of us do not have the gift of hearing.
Absolutely loving the workouts! I noticed you actually stated the weights you were using in some of these exercises which was really helpful. I know it’s different for each person and even for the same person depending on your fitness at that point, but it is really useful to see where you guys are at. Keep up the great work anyway, much appreciation.
Thank you so much Hasfit for your great workout videos! They are very professional and super efficient!
Now that I can’t go to the gym due to the lock down I found you guys on YouTube and I’m hooked. Thank you so much. What a great workout every time.
Thanks for everythink…I follow you since long time…from Italy!my body feel better…and my english too
I enjoy you two very much! I mostly do Coaches workouts, less weights, an occasional Claudia. I love the option, oh and when Claudia was pregnant!!! My body loves it! I try different things, and for my entire body, arms, back, legs, core, you give me results. I am over 40 and strength training is necessary for me know so I’ve found out, and you give me what I need. Thank you Coach and Claudia!!!!
Hello there, I want to know if Custokebon Secrets, will really work for me? I notice a lot of people keep on speaking about this popular weight loss secrets.
One thing next time do a stiff leg deadlift to get more spinal erector activation for the back
These are my favorite workouts! Just knowing y’all care gives me the lil push & motivation I need to keep going!!! HASfit is the best ❤
My knee aches during and after squats (upto a week or so, but it is not very painful). Should I suck it up and continue doing the squats or avoid it or correct my posture? What is an alternative exercise I can do in place of the squats?
Wow that was a challenging one, besides muscle building also great cardio workout too. Thank you very much! Now directly into the shower:-)
Mike Thurston,you are the mannnn!!!my motivation in every video of yours bro..great job,and much appreciated…keep it up…✊✊..
Wow this was a killer workout and for someone over 50 starting out with weights I loved it…Thank you guys you do fab workouts:)
This is not a volume back workout. Yes it’s hypertrophy but definitely this is not high volume
How does he manages to talk in between reps, huh I M out of breath
I will be BACK because that was a great back workout! Thanks so much HASFit
► Swole & Strong Training Program by Trainer Mike: https://bbcom.me/2O9sDK3
► All Access 7-Day Free Trial: https://bbcom.me/370PFLS
on day 15 of the hero 2.0 and day 40 of the stronger 90… def notice the difference than from within the muscle building program which i did about 3 times… these new programs are the jam!
I find it so hard to lose weight after taking a break. any tips?
Thanks a lot Coach and Claudia. I started with 5 min low impact to 20 mins muscel building work out. I can see a visible difference now. Keep up the good work.
A big thumb up just because of the Awesome music during the Workout Preview!:p
Hi Coach! I started with the muscle building program to strengthen my muscles and increase muscle mass due to the loss of so much muscle mass. I haven’t completed the program to its entirety yet, but once I do a few rounds of it what program do you recommend I go to next?!?! Thank you
what are the weights of dumbbells you are using in this exercise?
Good job G. I proudly do the Assistant Pull Up Machine . Not because I can’t do the regular but because I have an Access in my arm where I take my treatments. I don’t want to mess it up. Anyways you a BEAST!!
Any back workout is incomplete without some good old barbell rows
I get pain in my elbows after the Zottman Curls:( What am I doing wrong? I love the workouts, you two are great!
Awesome workout Coach and Claudia!! You guys are great! That burnout was tough!
Nice. Yo Darrell what’s the best way 2 lose lower belly fat in your opinion? I need ur help!
Wasn’t able to finish cause I started working out late. Workout attempted 19.12.2017 4.44am #30DayMuscleBuilding #FBMass replacement.
One of the toughest workouts very challenging. I did it twice in a week!!!
My favorite work out so far!! Thank you for helping me lose over 40 pounds!
Very informative and inspiring Hunter….. The tips for maintaining posture was also helpful
I remember when u had 1000 subs. Keep up the great work
Oh yeah baby, feelin’ it. I must get some heavier weights for the lower reps though, kick it up a notch. Thanks Coach and Claudia for your commitment to bringing us these workouts <3Bit of cardio now, then that's me for the day.
Done!:)
I have a question…I’m on the first week of the muscle building program, and following the meal plan too… should I expect to gain some fat along with the muscle? I’m used to doing 40 minutes of brutal cardio 4 times a week, so it feels like It. If so, would it be detrimental to my brand new muscle mass if I started a period of intermitent fasting or a low carb diet once I finish the program, while intensifying the cardio again, to lose the excess fat?
Thanks for the awesome workouts and all your help!
As always, thanks for another great workout.
Quick question: when I am doing some of the exercises in this workout (eg: DB bent over row @ 6:00 min), I am experiencing pain at base of neck where neck meets shoulder..can it be because I am doing the exercise wrong?
I am so happy I found you guys!! Awesome workouts and videos…..I have an old back injury, and as I’m not getting any younger my physique was deteriorating. Well, not anymore! Im telling all my friends…..thank you both so much….Blessings
Great workout guys! My tush STILL hurts from the “easy” workout using the towel! One question, do you have any workouts that have the warm up, workout and cool down all in one? If not, is that something that’s in the works for the future? Love you guys and your workouts.
Thank you for doing these videos!! You have helped me keep going, I have a question. I am very busy with work and I have 7 kids. So when I work out I do everything my back and my chest and arms. What do you think about that and is there key work outs I can do for all of these groups. I do work out 3 times a week.
just wanted to say i love your videos because you never make me feel like an idiot for being a beginner:) so motivating!!
Just did this workout, felt great. Hoping I can stay on track. I just need to be careful I bulk up like a dude easily.
I’m in love with this workout. Thanks coach kozak and claudia
my goodness i did this workout around 9a.m. this morning using 5 10 and 20lbs dumbbells i also wore a 20lbs weighted vest along with your 20 min hiit workout its is now 10:37p.m. my body is feeling this….Thank you thank you thank you
what did you do to my arms?? sore today but feel stronger. Ha ha thanks for this video
Yall are my favorite work out duo i love your constant encouragement and reminding of of why we are here, you are also real down to earth people and are real
Hey Mike, thanks for sharing your experience and your energy! I’m a swimmer and cyclist, and I do weight training too because I love having muscles on a swimmer body. I’ve been following you for years now and I always appreciate your tips. Best to you.
I heard some nice music when I clicked your video had to subscribe right away
What can I do besides lat pull down. I have a bench at my home but don’t have that
Dislike one beacouse missing how many reps and how many sets of each exercise recomend
Hi guys, need opinions. How you see my pull workout hypertrophy day?
My goal with this workout is to build muscle( I have other days in which I train strength, and other days more focused on endurance, but in this case will be build muscle.)
Here the workout.
Pull workout
“Hypertrophy day”
Warm up:
-Explosive Pull Ups 5×6
Workout:
-Weighted pull ups 3×8
-Bend Over Barbell Row 3×8
-Deadlifts
-Weighted chin ups 3×8
-Bicep curl Ez Bar 3×8
-Spider curl 3×8
-Max Pull Ups
India k Hindi vaale bhaiyo k liye
Just check the channel if you don’t like it no problem. We just need 10 more subscribers for a 500.
https://youtu.be/kJOeY-36bFA
WOW…loved this..paired it with one of your 10 min HIIT cardio workouts..gotta say..I felt it, but it also felt awesome after a stressful day at work. Thanks so much!
Mike Thurston, one of the best physiques on the youtube scens for sure. Very good content and superb quality. Maybe one day we will make a video together. In the mean time This comment is not related to the video, I am taking advantage of the huge bodybuilding following to get views for my PULL workout and hopefully a couple of subscribers. You can check the video on ( https://www.youtube.com/watch?v=AKfndi3sMho&feature=youtu.be ) or by clicking my channel. Finally, feel free to let me know if this comment bothers you and I will take it off. In the mean time, its all love <3
Mike Thurston, one of the best physiques on the youtube scens for sure. Very good content and superb quality. Maybe one day we will make a video together. In the mean time This comment is not related to the video, I am taking advantage of the huge bodybuilding following to get views for my PULL workout and hopefully a couple of subscribers. You can check the video on ( https://www.youtube.com/watch?v=AKfndi3sMho&feature=youtu.be ) or by clicking my channel. Finally, feel free to let me know if this comment bothers you and I will take it off. In the mean time, its all love <3
I have a question, im still too weak to do pull ups, what back workours would you recomend for me since im just starting out at the gym
It’s a good workout video, it doesn’t matter if he’s cycled drugs or not! Each to their own. Enjoy the gym peeps
This man channel is going to blow up! I mainly watch Chris Jones videos and elliot but this man is underrated out here! Good quality shit
I know this video is old but isn’t 5 bicep exercises (4 sets each ) too much?
Yo man. I drive 14 hrs a day and try to hit gym 5 days a week but as I m growing older (33) the more exhausted I feel so I decided to change my gym routine. Here is what I do know please let me know what needs to be changed or added.
Day 1 chest and tricep
Day 2. Cardio and some legs
Day 3 back and biceps
Day 4 cardio
Day 5 shoulder and traps and mix some biceps.
Off 2 days
On workout days I try to burn 350 calories on treadmill in 20 mins.
Hey guys, what does the 3110, 2110 and 1110 mean in the description after the exercises?
Why do people wear hats in the gym? Is there a genuine reason or is it just to look good, I’m confused.
For the standing EZ bar curl superset, are you doing one set of this?
Great video! For biceps are you doig 8 series of 5 reps? Can you explain a little bit this please? Thanks Hunter.
I’ve been doing workouts for a couple of years and I can say that this guy is the real deal. I like his hard work and discipline.
I would like to see that EnThuSIaStic side of you more often m8
Subscribe 2 days ago not disappointed I did this workout routine tonight I may have to call out from work tomorrow lol but seriously your videos are straight to the point bro vivid keep them coming.
Good to see someone performing exercises with strict form and not trying to lift weights that are too heavy. Great job!!
Why do you do pull ups AND lat pull downs? I thought they do the same thing but pull-ups activate other pulling muscles more than pull downs
As soon as this vid started in a car I switched it off.. if it begins ameratish it usually is
Good video thanks! be funny if u twats died in a crash just joking
Is there a replacement exercise for 4:55 as those things he leans on are really long in my gym so I can’t get in the same position.
Subscribed!
Im skinny, and need to gain. This stuff is inspiring!!
How many sets of each exercise?
How much rest time between sets?
Mike is the man I’m 49 and been doing n the gyms from the 80s and I follow Mikes training.
Lol the road rage from driver with bikers which I do often lol
wtf… with all those muscle guys… I do more weight in the biceps area… but when it comes to chest and legs,, they multiple my weights… godamn maybe genetics
What are my alternatives for hyperextensions if my gym doesn’t have the bench for it?
I can’t do biceps on back day by the time I’m done with the back my biceps are tired I can do much
Sure his gains were from the worthless supplements he sells.
Was Mike a Leeds boy before moving to London?
I recognise that gym as The Village in Weetwood.
16:44
you are Is A Legend
Nice vidéos Me likè likè likè 200%
Who’s here in 2019 2020??
did this workout and i almost died at the gym.. those supersets are insane
After doing back, when i start doing biceps… i can’t lift that i can lift easily if do biceps on other day seperately… ( my biceps feels like locked )
Please if anybody can help me….
Yesssss perfect keep the videos coming nice and short straight to the point I’m tired of watching all these 20+ min videos with no workout routine in the discription
I’m feeling some pain and tension in my low back while doing the barbell exercises, do you think it’s bad or maybe it is just because I don’t use to do this kind of exercises?? Thak you for always motivate!
No body does strength like Coach Kozak! Time under tension gets it done! My arms are jello! Love It!
Looooove this workout I am really feeling it. Excited to see where it takes me next
Good stuff Hunter,starting to grow like a beast!! 😉 Nice kid..
Is the assistent pull up machine allowed? Im too heavy to lift myself up but with some weight i can do it
Need some deadlifts in there to start but other than that a good workout.
What rep range is more effective for muscle gains? 6 12 or between 10 15
Looks like a genuinely fun workout. Might try a modified version and sub in a single arm db row for one of the movements.
Doesn’t your gym get mad because of the steroids? I could look like that too if i took steroids
He wasn’t joking when he said high volume.. that’s a shit ton of volume lol
Just want to be a stickler here and say those were not traditional hammer curls rather crossbody curls with hammer grip/hand position…
Prety great workout! Just uploaded a bulking pull day workout as well
MOTIVATION GENERATION BOOM
Great Video and Information Thanks Man Boom
Great pull workout! Push-pull-legs is still one of my all-time fav splits
I will be doing this workout today thanks bro! Kind of a new subscriber I’m loving the content an the intensity!!
Bit late i know, but does Hunter have a push and leg day variants? This video set up is perfect and i hope he has more im some how overlooking
Ive been following your workouts since i joined the gym 2 months ago and im proud to say im GETTIN THEM GAINS!!!!!!
Did this workout tonight and it was insane. tried out the hyperextensions for the first time ever and they are killer. i never knew there were muscles at the bottom of my spine but they made me know that there are. video suggestion: could you please make a video on how to stretch before training each muscle group please and also in the same video or a part 2 video of perfect form for the most common exercises you do. can’t thank you enough for your work man
Love your energy! Tomorrow I’m gonna hit the back and make some back GAINZZZZZ
I’ve been going through a bad time in my life. Depression and the start of college, entering I had no confidence because I just got out of a long term relationship and it’s been hard. Whenever I go to the gym though, whenever I’m lifting the weight above my head even if it’s just 25 pounds I just feel so confident and happy. Thanks for posting these workouts, they’ve been giving me the motivation I need to go work on myself.
Video idea. How much cardio should I be doing? I want to be big but also heart healthy.
I’m hittin the like button before I even watch because I know it’s gain certified!!!
Why ppl have to dislike when content is so good…. Thumbs up
Alright I did your newest arm circuit workout last night… Holy crap!!! I thought my arms were going to pop after the first circuit. Great workout especially if one needs to overcome any plateaus they may have encountered with arms! Be ready for the soreness.
These workout videos are the best I’ve seen straight to the point.
Mannn I wish I’d found your channel earlier! Quality stuff in every video!
Thanks for d videos u do. I enjoy watching n learning. Also appreciate how u write everything down on d description n easy to follow d workout. Thanks n keep making ur videos.
greeting from Bali isle, Indonesia.
let’s start & finish the program,
many thanks Coach Kozak & Claudia.
warmest regards,
senior men, otw to 70’s, every day work out, 6 times/week
I see that you are doin your exercises strict. Obviously its working for you. Keep it up!!
But i was wonderin. Whats your take on cheat rows. A lot of gurus are saying that in order to put on mass you gotta do it.
Is that gains certified???
Great video bro, I’ll be tryin this exact workout. Cheers
do i need to go gym….. tell me just see me on my channel and watch workout videos on playlist… then tell me
Unilateral exercises for lower back,oblique,quads for muscle imbalances
lower back strength and lower back fat burn video will be great if u can make one brother
You should start doing blogs I think that would be a great
Addition to the channel and great video
Some full day of eating or day in the life videos would be pretty sick.
Going to be hitting 50 in Oct. and I’ve heard that when we get older, we need to start modifying the lifts we do. Any truth to that and anything I need to do differently or can I follow your plans just as you present them?
Hahahahah ain’t nobody givin a fuck about yo damn dog. I’m tryna dog these weights nukka. Hahaha
Can make whole new program series for mass up & strength with whole week workout split & Nutrition pdf for both veg & non-veg.
Same for Muscle Building | Shred | Fat loss 6-8 weeks
Then it will be verymuch helpful
Thanks
Vaibhav
What’s up bro, got a question.. I work long hours and have a family. For time and effort do you think full body workouts can keep me in shape/cut then to be at the gym 5 days a wk for hours working single muscle groups? Not trying to get big just drop some and maintain. Thanks!!
Great Video. You should do a workout for ppl with a bad back if there is one.
howmuch sets and reps should be in each workout and weight?
bro no dissrespect but you have sooo many workout schedules i just dunno which 1 i need to use
You need to go and workout with the Compton Superman man. Train with big rob and those guys will give you a challenge for sure
Bro did you Photoshop your thumbnail those striations look sick
I’ve been struggling to do some tricep work outs you should do tutorials for some exercises like the tricep pull over is the one I would like to learn
Thanks for this great workout!! Your words kept me going! =)
V字下拉 3sets 12reps
Barbell划船 3sets 10reps
宽握下拉 3sets 10reps
V字平板拉 3sets 12reps
架上硬拉 3sets 12reps
坐姿弯举 4sets 10reps per arm
站姿锤式弯举 4sets 12reps per arm
直杆绳索弯举 3sets 10reps
绳索锤式弯举 3sets 10reps
Im gunna need to have a “heart to heart” talk with my back before this one.
Great video l as always wish I lived close by so I can come and work out with you 1 day
You forgot to say that once they join the strength fam they start making gains! Keep it up fam!
I didn’t even have to watch this video to like it. Squad! Content here is always great!
Another great video, but that’s all there is here. Will definitely have to try this one. Strength team family get them gainz.
Question Why do you work back for 5 exercises and then move on to biceps? Why not do a back and then bicep and then back again?
Good stuff bro jus started watching your videos. Straight to the point and easily explained. I will continue to take your advice bro thanks.
Where the T-shirt brotha we getting bigger gotta drop that merch,.. ✅♀️♀️♂️♂️
I did your last bicep and tricep circuit that you uploaded and I had an awesome workout, this is another great routine Darrell, you’re looking fantastic my friend. Hope all is well.
This is crazy today is my back and arm day will give this workout of yours a try never did these to muscle groups the way u do looking forward to the woekout thanks for knowledge
Hey man so I do a powerlifting thing three days a week and I take weights class we basically do our own thing I’d really like to have a day for bodybuilding and just muscle growth overall so could u make. Like a one day full body workout, mainly isolation movements possibly I mean I could prob get something on my own but I feel like you are more trustworthy and it would be some good content like “one hour long full body pump workout haha “ anyways it’s good if ya can’t, keep producing man ur vids and personality are great
Challenging us to go to failure is the only price we can pay for the gainzzzz.strength team family ☆☆☆☆☆
No bigger zeros than bodybuilder what a complete waste of life standing in a gym lifting weights all day
Omg 78k man. Before two days, it was 75k man:) Congrats bro. You deserve it
Gave one of your other Back, Trap & Biceps workouts a go this morning and my back is pumped! Reckon I can push it a lot harder next week now I have a feel for what weight to use. Just wandering if you could post a demo video of an Upper Chest & Shoulders workout you posted recently?
Friday (Upper Chest & Shoulders) (Estimated Time 50 Minutes)
1) Incline Dumbbell Bench Press 3 Sets x 8-10 + Drop Set x 12-15 reps
2) Incline Dumbbell Fly w/ Human Resistance
3) Dumbbell Arnold Press 3 Sets x 8-10 reps
4) Dumbbell Front Mona Lisa’s x 10 reps **SUPER-SET**
4) Dumbbell Side Raise 3 Sets x 8-10 reps
5) Incline Bench Cable Face Pulls 3 Sets x 8-10 reps **SUPER-SET**
5) Resistance Band Pull-Apart OR Dumbbell Rear Delt Fly 3 Sets x 12-20 reps
Keep up the great work!
Excellent workout and I like those lat exercises but it’s lacking any upper back in this routine
Lower chest video?
And also what’s your opinion on fat burner and how should I use it without losing muscle?
Dude. I just got back from the gym and did back today. Im in Canada so its night time now. I went on YouTube and this video is the first thing I see. Wow lol but thanks for the tips brother!
Also quick question: Why didn’t you mention pulls ups or chin ups in your video? I believe pull ups/chin ups are fundamental for building a insanely strong back, especially if you do them with weights!
Your friend is a big PRICK….I cycle and do the gym and idiots like that just endanger lives…
What a coincidence I did back, bis today. Getting them strength gains back real fast! Was able to do 495 rack pulls for 4 reps today. Pretty much where I was at before I got sick. Adding some weighted pullups into my routine as well. Only weigh 156lbs as well so not doing too bad! Another great vid man thanks for all the advice and keep killing it!
My niggah! Love you videos!!! That’s right smash that button and your girls bootie!!!!
Great video. Your energy keeps me motivated. Appreciate you bro!
Ok Dawg, you’re making it happen…gotta take a day off, but after labor day. I’m gonna Get Get Get It…Strength Team Family, Lets Get Dem Gainzzz!!!
Strength team energy is on point
I wish I can build with you, but I’m with you in spirit
Sweat coming off my forehead after this workout, keep up the great work guys!
I did the calf workout twice now and man do they feel tight!!! I am going for 3 time a week. Need them calves to catch up to my quads lol. Great back workout!!!
Do u have any workout programs I can download these workouts look awesome
So funny question I was drinking protein in morning and protein after the gym. I stopped cause I ran out. Couple weeks later I feel weaker could this b true or all in my mind?
Has fit your a such good coach i loved your workouts at least your better than robertas gym
I’ve shared your videos with over 80 friends and family members
Rell you killing it with these workouts. That legs one was no joke. Thought I was going to need a walker to get to work. . Anyway thanks as always. You know I am going to after this workout. Will let you know how it goes.
Doing this today, thanks. I’m new to the gym. I finally got out of my comfort zone and did squats, Romanian dead lift and bench press (guys at the gym helped me). I never did bent over barbell rows, kinda nervous.
I need help bro
My body weight was 100 kg I have lost 30 kg and now I am 70 kg in 3 months with very strick diet and a lot of hard work and with no drugs and no Suppliments either
But my problem is my lower belly I can’t get rid of the lower belly pouch I can see my 4 upper abs but not lower 2 abs
Please give me a guide line
So I can start making GAINSSSSS…
THANKS.
Think i got them Gainzzz today! I’ll know for sure tomorrow when i wake up
Alternatives to the bent over rows for equal effect on back for those with herniated/bulging discs?
Superset the exercises into each other to make it a little more challenging. For example, after the first set straight arm pull downs do the first set of bent over rows then take a 30sec 1 min break.
Just in time bro, I was looking for a back workout for the weekend!! I will try this workout this very Saturday.
Couldn’t agree with you any stronger, great back workout!! This is my back workout but backwards, except for the hyperextension. Anyways thx for the advice n tips. Shit today is back attack by the way!
Man I’m digging these unfiltered raw workouts. Straight to the point. I can tell they work cuz ive done these back when i was in the gym more. You got me pumped up again to get back in the iron. Love it man.
Wanna see a calf video. I need some new moves. I am a woman who trains like a man!!! Love this channel thank you D!!!
Please,for me,a fun from Greece, a video for shoulders mass. I’m 46 y.o and I want mass. Thank you. Keep being a monster.