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Back workouts No Pull-up Bar
What's up, guys? Jeff Cavaliere here, in Another bodyweight Wednesday workout video for you. This time, covering the back. An area that a lot of guys say "Hey! How the hell do you cover the back that if I don’t have a pullup bar?" I would recommend you get a pullup bar. They're not that much money and they are very, very versatile and allow you to do a whole lot of other things other then Back workouts.
But here we say "You don’t need anything!" you don’t need bars, bench, bands, pullup bars; nothing. We can get you a workout without any of these.
Today I'm going to show you how to workout your upper back, your mid back, and your lower back. All these areas that you need to hit if you want a complete low back development, okay?
So, first of all, upper back. Get on the floor, put your elbows on the ground like I'm showing you here. This is a back widow. Make sure you use this in our program. You drive your elbows into the ground. You can keep your feet flat on the floor and what you're doing is you're driving the lift of your torso, your upper back, off the ground via the elbows. Don’t push through your feet, they're just there for support if needed, but you really want to be able to push through the upper back.
That's how you're going to engage the rhomboids, that's how you're going to engage the traps, that's how you're going to engage your posterior delts to try to get you up and off the ground. The key here is to hold each repetition, try to stick it, hold the contraction, and make sure that you got up there because of the back and not because of momentum.
Next we move on to the lats, more of the mid-back, or the meaty area of our back. Yes, we can work this, too. Especially if we have nothing to use because what we have to do – as I always tell you – look around. Look at your surroundings. Utilize some creativity and you can get the job done.
So here I've broken out a pair of pans on a slick floor. I have to say, this ain't all that slick. This is concrete. I can do it, though. A little more friction, but it's going to make it a little tougher than if you had a hardwood floor, or linoleum floor, or something like that. The idea is that you get yourself all the way to this fully outstretched position. I have my feet all the way back behind me, I have my arms all the way out straight in front of me and what I do is, I initiate this complete, total body pull down, or pull over, or drag, all the way up to the top position.
Then I lower myself back down. You can see that this very much mimics a pullover or at least a straight arm pull down. You know I'm one of the biggest fans of that exercise. To make it more difficult go all the way back up onto your toes at the end. So you're basically in a pushup position, to then pull yourself out of. If you want you can actually drag your whole shin against the ground until you're up to the point where you can then pull the rest of your body up.
You can read the rest on youtubeVegetables are as important to building muscle as any other nutrient. Many diets designed to help you build muscle focus too much on carbohydrates and proteins without including the necessary vegetables. But, vegetables offer important nutrients often not found in those other foods. Additionally, they are high in fiber. When you have a good amount of fiber in your body you can utilize the protein going into your body.
Get enough sleep if you want to build muscle. Contrary to what you may think, sleeping is the perfect time for your muscles to begin to repair themselves and start increasing muscle mass. If you don't get the proper sleep and rest, you might not only hurt yourself, but you may ruin the training you have already completed.
If you would like to build muscle mass and have larger muscles, you need to focus on three basic exercises that will build mass, increase conditioning, and increase strength. These exercises are the squat, bench press, and deadlift. These are critical in your weight-training routine in some form or another.
Do not train one day and follow it by another training session the next. Always skip one day between to be sure that your muscles have the time that they need to repair themselves before working out again. If you do not allow them to heal, they are not going to develop as fast as you would like them to, and you could end up hurting yourself.
Lifting heavy weights is productive for many parts of the body, but you should avoid lifting extreme amounts of weight when you are working out by performing neck work, dips and split squats. If the exercise puts you in a joint position that is unfavorable, keep the weight limit to a reasonable level.
Try varying the order that you do exercises. People who workout typically do exercises out of habit. However, it is important that you switch the exercises around in order to promote additional muscle growth. Try reversing the order of your typical routine. This lets you do heavier weights on the exercises that you typically do last, which can increase the growth of those particular muscles.
Make the "big three" a part of your daily workout routine. These three exercises include: the deadlift, squat and bench press. These particular exercises are known to help build bulk, strength and condition your muscles each time they are done and should be included in your routine for maximum muscle building success.
What you've read here is a collection of tips and tricks which can help you to build muscle simply, effectively and with as little effort as possible. The knowledge you've gained will help you to change your body for the better, leading to a better quality of life, so get down to work!