Go ahead, hotshot.
Oh I’m back baby. Run it.
JESSE LAICO 他回来了！
Are you serious?
Oh I’m dead serious. That’s the best one yet.
Look guys, it’s Jeff Cavaliere at ATHLEAN-X.com,
大家好 我是ATHLEAN-X网站的Jeff Cavaliere
and he is back.
Anybody that was worried out there that he was actually gone,
no Jesse is still here.
And by the way, who filmed that last video?
Oh my god. You gotta keep the head in the frame.
Oh yeah, I know. You missed me.
好 我知道 你想我了
I’m actually glad Jesse’s back,
but it’s actually more than just Jesse being back.
Today we’re talking about Jesse’s back, right?
We’re talking about, from a hardgainer perspective, a skinny guy,
what can you do to build your back?
Because I think what happens a lot of times with skinnier guys is that
– they don’t oftentimes focus on building their back. – Nope.
– 他们不经常集中精力锻炼他们的背 – 对的
The first thing they do is they try to focus on what they see in the mirror,
– bigger chest, bigger biceps, whatever it is, – Chest, biceps.
– 更大的胸肌 二头肌 不管是什么 – 胸肌 二头肌
and they’re not really focusing on building a bigger back,
but we know how important a bigger back is
especially when we talk about what Jesse was dealing with, and that was…
– Postural issues. – Bad postural issues, right?
– 体态问题 – 严重的体态问题 对吧
– Like that. – Really like that,
– 就像这样 – 真就是这样
and a lot of times people will develop that if you’re a skinnier guy,
because if you’re self-conscious and all,
you sort of adopt this posture, right?
– A lot of insecurities. – Like Jesse, you can see him right here
– 非常没有安全感 – 参考Jesse 点开那个3组×12个的视频
in the 3-sets-of-12 video.
– Staring right into your soul. – And staring into the soul.
– 直视你的灵魂 – 是的 直勾勾地看着你的灵魂
Now he’s overconfident,
which is why he got thrown into the Quantum Realm in the first place.
No for real, he’s actually built confidence as he’s built the back.
All right, so what I want to do is going through
– what you do to build your back, right? – Right.
– 你是怎么训练你的背部的 好吗 – 好
specifically what you’re doing.
So in a particular workout,
either whether you’re doing a bro split,
whether you’re doing a push/pull/legs split,
which is really more often what you’re doing.
What’s your mindset when you do your back training?
So my mindset is that I always have a stable exercise, and that’s the deadlift.
我的观念是 固定做一些基础动作 比如硬举
I always deadlift no matter what kind of back day I’m doing,
whether it’s pull, or whether it is straight back or whatever.
不论是拉力 或是直背 还是任何训练
I find that it’s great for increasing strength,
and it’s also again, allowed me to work my posture.
And it strengths my low back, which is really important because as you know…
You know a weak low back, which I think was actually some of the root of his problems,
starting down low carrying right up the kinetic chain.
So all right, so the dead lift, staple of the workout.
Next thing, you got a choice, right?
Yes there’s always a choice on this one.
I either like to do a barbell row or a seated cable row.
So for a horizontal pulling movement,
working more on that depth right?
-The front-to-back thickness. -Yes.
– 前胸到后背的厚度 – 是的
Here is more of that row. So now, the seated row.
Seated row I love because it allows me to get into that stretch,
because as we have the cable down lower,
it allows me to get into that stretch and really feel it in my lats.
But when I pull back, not only do I feel it in my upper back,
but I feel it in my rear delts as well,
which I think is really important because that’s a muscle that’s often overlooked.
Yeah. So you can see with that low-cable setup like Jesse referred to,
it brings your arms out in front of your body,
separating the attachments of the lat, so you get a better stretch,
which allows you to get a more powerful contraction on every single rep.
But it’s just a good way to do the seated row,
okay, as opposed to just doing it
– at the same level of your hands, alright? – Right.
– 不是吗 – 是的
Get them out a little bit lower than you.
If you don’t do the seated row, what do you do instead?
– I do the barbell row. – Okay.
– 我会做杠铃划船 – 了解
So I like the barbell row.
Obviously, it’s another staple kind of classic exercise for your back.
I like that it reinforces the strength of the lower back
because you have to sit back.
And with a weak low back,
you’re not gonna be able to handle that position really well
while you’re pulling the weight up.
So I’ve talked about when it comes to the barbell row,
how important it is to actually to, as an exercise to learn the hinge.
Right? Because if you hinge properly,
then you’re gonna be able to carry that barbell in the right position
to bring it up towards your chest without being too far in front of you.
Because when the barbell gets in front of you,
that’s when it starts to put extra strain on your low back,
but if you can learn how to hinge and sit back into that row,
that’s when you actually start to see the proper mechanics pay off
in terms of being able to do the exercise without any of the negative side effects.
Correct. And again, I like to alternate when I’m doing these.
I don’t do them on the same day. I like to alternate whether it’s…
– It’s one or the other there. – Yeah, it’s one or the other, and then go back and forth.
– 不是这个就是另一个 – 没错 就是这样 循环往复
Thirdly now, you went horizontal, and now you’re working vertical.
第三点 做完水平类 现在要做垂直类训练了
So you have a choice there too.
Another staple exercise is the pull-up, obviously.
It’s always great to be pulling your own body weight up.
But the other choice is a lat pulldown.
But not just any lat pulldown, it’s the rocking lat pull down
that you taught me a long time ago and you showed on this channel.
Where I thought when I was doing lat pulldowns originally,
I felt like I was pulling a lot with my forearms, a lot with my biceps.
Allowing my lats to literally take over on that movement,
I think it’s made a whole bunch of difference
in the size of my lats and the width of them,
as well as just getting that mind-muscle connection.
You have to actually use the muscle it is that you’re trying to grow.
And I say that a lot of times,
if you focus on initiating the move with the muscle you’re trying to grow,
you’ll actually be surprised at how much you can make it grow.
And with Jesse again, he mentions sort of pulling more from here,
pulling with his forearms, pulling with his biceps, not necessarily pulling with his back,
用小臂 二头肌发力 不一定要用背阔肌
then when you do that rotational pulldown here down on one side,
you’re actually able to get the elbow not just adductive,
which is one of the main functions of the lats,
but you can get it back behind your body into more extension,
which is gonna allow a lot of people out there
that can’t feel this mind-muscle connection to feel a lot better.
All right. So that covers the vertical, the horizontal, your main staple exercise.
This is the part where I think things start to fall off the rails for a lot of people,
and they said they don’t focus on the correctives.
And in Jesse’s case, when it was a postural imbalance
that was sort of setting off a whole cascade of negative side effects
with all of his lifting, that was a staple exercise too.
And those actually all are done in every time that you’re training where…
– Every single time I train. – So the first one up is the carry.
– 每一次都训练 – 第一个动作是负重行走
Carry, I like to grab a pair of heavy dumbbells,
sometimes a trap bar, sometimes kettlebells,
and honestly, even plates when I’m moving them to and from the bar.
I just try to get as many carries in,
and I take a couple laps around the gym,
because I know it’s good for my grip,
but it’s also even better for my upper traps.
And something you’ve been actually doing all the time now,
– almost everyday. – Yes.
– 几乎每天 – 是的
– And honestly, I mean definitely starting to pay off more in… – I think so.
– 我觉得在上身整体厚度方面 – 我想也是
In the overall thickness of your upper torso here.
So carries, that’s upper traps.
– Lower traps. – Lower traps is always that plate raise.
– 至于下部 – 对下斜方肌 我通常做杠铃片前举
I like getting overhead, and then tilting it forward.
It’s almost like peaking through the window.
I think that’s been great for lighting up my low traps,
and just made me a little bit more strong in the rest of my lifts.
So lower traps for those of you who haven’t been doing enough lower trap work,
crucial for establishing good posture
and good biomechanics of the shoulder
whenever your arm goes up overhead.
So the trap raise does that. You could see the lower traps,
remember there were kite-shaped muscle guy.
– So we’re not just working on the top part here with the carry. – You gotta work on the whole thing.
– 所以我们不能只顾着练上面部分 – 每个部分都要练到
But you gotta work on the lower part here too.
And again, the benefits that they provide
in terms of the structural integrity, stability of your shoulder
are so important that you can’t overlook them.
So the trap raise is what Jesse uses.
Then you have one last one here to focus on your low back
because again, some of your root issues were a low back weakness.
Yeah. This is the hyper row.
This is great for my low back, has made it a lot stronger.
And as you’ve told me before,
a strong low back equals a strong upper back.
Well, so the point here on why I think this is a good exercise,
the low back doesn’t just feed up to the thoracic spine, and posture, and everything else,
but the back sets the stage.
You even hear guys like Greg Jennings say,
“I put the the team on my back.”
When you got a strong back, everything else sort of starts to fall in line.
And I think that if a hardgainer, someone who’s skinny,
maybe even dealing with some confidence issues
goes and they start to train their back.
Just because they can’t see it directly in the mirror, they start to train their back,
a whole cascade of good things start to happen.
Yeah It’s true. And if you’re ever worried about seeing what your back looks like,
just take your phone out, hold it up in front of the mirror, you’ll be able to see it.
Jesse’s so experienced in shooting selfies in the mirror, I…
I’m so vain these days, so arrogant.
I’m snapped out.
I’m looking for Josh Brolin to come back again,
and snap his ass right out of here again.
He’s already annoying me.
– All right look, I’m glad you’re back. – Thank you.
– 我很高兴你能回来 – 谢谢
– And I’m glad this video actually looks like it’s filmed with us in it. – Yes.
– 我也很高兴我们一起拍这个视频 – 我也是
So guys, if you’re looking for programs
that will help you to not just build the confidence, but to build the body most importantly,
you can head over to ATHLEANX.com, realize that you’re gonna do it the right way.
You’re going to build not just your body, but you’re gonna learn how to do it
with our corrective exercises worked in to make sure that nothing gets overlooked.
They’re all available athleanx.com.
In the meantime, if you found the video helpful, if you’re glad he’s back,
leave your comments and thumbs-up… If you liked his intro…
– Oh if you loved the intro! – Leave your comments and thumbs-up below.
– 哦 如果你们喜欢我的开场 – 在下面留言 点个赞吧
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