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Don’t Make These BACK BUILDING MISTAKES!
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being able to lift anything with ease
and feeling confident in your body. This
is the power of a strong back. And in
this video, I will help you unlock it.
But most people never get there because
they make three major training mistakes
when it comes to back exercises. In this
video, I will also help you how to break
down these three mistakes and also I
will show you five most effective
exercises that will help you develop
strong and muscular back. I'm Dr. Nesh
Yich, former bodybuilding champion O. I
published nine books. Uh the link is
available at the bottom in a comment. So
if you want to expand your knowledge and
widen your horizons, please visit my
website. Just click on the link and you
will get an access to my ebooks that
cover everything you always wanted to
know about muscle growth, fat loss, um
lifestyle change, nutrition and similar.
So uh let's start with these three major
mistakes that actually they are killing
your back. So number one mistake is
using too much weight. This is related
to ego training and it's very common and
people in the gyms nowadays you can see
everywhere that they're using too much
weight and obviously they're killing the
form with that that's they're struggling
to lift that weight. They're swinging
their backs. They're getting injured and
the the this is just a whole chain of
problems is caused by this ego training
and ego approach. They never achieve
that constant tension of the back on the
back. they never connect with the
muscles. So mind muscle connection
doesn't exist. So stop using weights
that you cannot control. Basically focus
on slow uh continuous tension and make
sure that you feel every movement, every
part of the movement. This is the only
way to train your back not just
successfully but also safely. Uh number
two mistake is uh not feeling back
muscles. So by using all these heavy
weights, they're just chalking the
weights up and down and they absolutely
have no control over the movement that
actually brings them to the point that
they never feel the muscle that they're
training. So if you're training pulling
movements, you should be able to feel
your pulling muscles like latisimus
dorsai muscles like terrace major
terrace minor. But if you're doing
rolling movements, obviously your
trapezius muscles, middle of the back,
you have to stretch, you have to
contract fully in order to get that mind
muscle connection. So if that doesn't
happen, if you can't feel your back, uh
you will never get strong and uh
welldeveloped back. Um mistake number three,
three,
ignoring the overall development of your
back muscles, especially ignoring the
lower back. So lower back is is most of
the time the most neglected part of of
the back. So um
in this video I will show you five
exercises that will actually cover every
area of your back. So uh
why a strong back matters? Because
strong back will help you improve your
posture. Uh it will help you enhance
your uh athletic performance and your
daily activities and also help you
increase confidence and overall
well-being. So having a stroke back is
extremely important and everybody who
has back problem and back pain can tell
you that. Um now in order to understand
the best exercises for back we need to
understand the anatomy of your back
muscles. So back is made of of quite few
uh different muscles but the most
important ones to to to understand
especially regarding this video are
latisimus dorsay muscles. They're big
muscles on the back. Uh also uh
trapezius muscle which is the muscle in
the middle. It makes coupulus going in
and out. And uh very important obviously
spinal erectors and these are the
muscles that keep the spine erected. So
if these muscles are weak, we talking
about the lower back especially this is
the ma these are the main muscles of the
lower back spinal erectors. If they are
weak then obviously your spine can
deteriorate. you can you can start it
can start causing a bending of of the
spine and and
countless number of problems that can
that can develop later.
Now understanding back anatomy obviously
help us to identify the most effective
exercises. So when it comes to the
pulling muscles, the most effective
exercises there are pull-ups and pull
downs and obviously variations. When it
comes to uh rowing, when it comes to um
uh uh rowing exercises, the most
important exercises are are obviously
bent over rowing, cable rowing, machine
rowing and different variations. And
when it comes to the lower back or
spinal erectors, uh the the key
exercises are uh deadlift and
hyperextension. So this exercises will
actually help you avoid back problems
and even if you have them, it will help
you to fix them and to improve your
condition. So these exercises are
extremely important and they need to be
uh used consistently. You can't just
train couple of months and then stop
again for a month and continue for three
months and stop for two months. It just
doesn't work like that. So exercise
program that I'm going to offer you now
on selection of exercises is critical
for you and has to be part of your
lifestyle. So you have to do them
consistently month in month out. Now let
us start with the number one exercise
pulling exercise for back. This is
something that I have done uh from the
very beginning and it helped me to
develop great back as you can see on
these images from the very early uh days
I I used to uh have a very good back but
only thanks to this uh pull-up exercise.
So as you can see in the video
you the most important part of this
exercise full stretch at the bottom. So
you have to stretch your back at the at
the bottom and then lift yourself up as
much as you can possibly touching the
back with your chin. You don't you don't
have to go further up. And uh this
exercise is something that I would
advise to do in let's say four sets for
10 to 12 reps. Now uh for people who
cannot do pull-ups, right, it's not the
end of the world. Not many people can do
pull-ups anyway. You can still benefit
greatly by doing pull downs. So pull
downs everybody can do. So uh as you can
see in this in this uh clip I'm
performing pull down with a wide grip.
So obviously if you cannot do pull-ups I
will advise you to perform pull downs.
As you can see the most important thing
again is to fully stretch your arms to
the at the top and then bring that bar
down to your chin and uh obviously
control the movement. So you you should
feel every part of the movement. Uh
squeeze your back at the bottom fully
stretch at the top. never stopping
through the motion. So you need to have
that continuous tension throughout the
set. I would again advise anywhere from
8 to 12 reps uh during uh this exercise.
So either pull-ups or pull down that
will be number one exercise in your back
routine. This exercise will help you
activate mainly latisimus dorsai
muscles. Now the exercise number two is
my favorite uh rowing exercise and this
is bent over barbell rowing. So this
exercise I also advise in four sets
anywhere from 8 to 12 reps. And uh as
you can see on the clip you have to
fully stretch your arms and then fully
contract. You have to bring that bar
very close to your legs and almost touch
your abdominals with the bar. That means
this is the end position. Fully
contracted. You want to squeeze your
back there and then go again. As you can
see, I control the weight throughout the
motion. There is no dropping. There is
no lifting. I'm almost parallel with the
floor, which allows me to activate my
trapezius muscles and also other muscles
like roboids and rear delts fully. If
you move your body up further up, you
will uh engage more your upper body
muscles but not most of your back part
of your uh rowing muscles as uh as
trapezius muscle again and roboids and
rear delts.
So uh the third exercise that I advise
is close grip pull down. Now this
exercise will allow you to stretch
further up your back because grip is not
wide is is is closer. So you will uh uh
uh engage more your terrace major and
terrace minor. These are the muscles
that actually sit on the top on of your
back. You can see those muscles clearly.
They're sitting on the top of your
latisimus dorsai muscles. You can
clearly see them on in this clip. So
when I perform again the same principle
applies full stretch and full
contraction in non-stop motion this is
very important you have to create that
mind muscle connection and without a
constant tension and without
interruption this uh this is not going
to happen. So you have to fully focus
and concentrate when you when you extend
your muscle your your arms you're going
to feel your back stretching when you
contract fully you will feel it
literally every muscle fiber on your
back and only then you will start
benefiting from all these exercises so
full control full extension full
contraction again four sets 8 to 12 reps
now the fourth exercise that I would
advise in in in your uh program for
building a strong and uh muscular back
is uh cable rowing. So you can see me in
that clip doing this movement again. I
fully stretch my arms and then fully
contract almost touching my body with a
with a grip. Uh this exercise will now
allow you to stretch further your
trapezius muscle because the grip is
closer. So you can stretch a bit more
than when you do barber exercise. uh
when you pull back try not to pull back
too much because this will uh take uh
tension from the back down to your lower
back muscles. This exercise is not for
the lower back is for the trapezius
muscle mainly and uh again it should be
made done in perfect control with
constant tension, full stretch, full
contraction. Four sets uh anywhere from
8 to 12 reps. Now the last exercise in
your back program is exercise that
focuses on your lower back mainly on
your spinal rectus. As I mentioned this
is the problem number three. People most
of the time neglect this part of the
back and then later on they have a lot
of problems with their lower back. Most
of the time when people have problem and
back pain is usually lower back pain and
this is because of of the weakness of
that part. Strong back cannot be bad
back. Only weak back will bring you pain
and discomfort. So in order to avoid
that, you want to do this exercise in
every single back session. So either
you're going to do bent over uh uh
deadlift or you will do hyperextensions.
So in this clip you can see me
performing deadlift. Uh very important
thing to understand. I'm not using some
extremely heavy weights and I'm not
dying performing this exercise. I'm
performing this exercise exactly the
same like every other exercise. I want
you to do 8 to 12 reps. All right? In
controlled fashion as I'm doing it. You
want to stretch your back at the bottom.
Lift the weights all the way up and
stretch again. So make sure that you are
using your lower back mainly. Right? If
you squat too too much and if you put
some s extra heavy weights, you will be
using the whole body, not only your
lower back, but everything else will
take over. Your legs will get in, hip
muscles which are very strong, glutes,
your trapezius, your shoulders,
everything will go in and lower back
will actually do uh much less work. So I
am not advising that. My way of doing
deadlift is a is is like everything
else. You have to focus on the muscle.
You have to feel the muscle. You have to
get that mind muscle connection and you
have to perform in constant tension 8 to
12 reps in four sets. Only then you will
feel your lower back but not everything
else. It's just the exercise that will
help us strengthen our lower back. So
when you see this power lifting
movements and all these people lifting
those huge weights, screaming and dying
to perform a single rep with two three
reps and then drop on the floor and and
act like kids in the supermarket. Uh
forget about this. This is dangerous and
this take you this will take you away
from the gym for a long time when you
get injured. So deadlift should be
considered like every other exercise.
Now good alternative for deadlift is
obviously um hyperextension. You can
perform this exercise as well. You can
do four sets. Now because you I advise
you only to do your uh own body weight
sometimes to use just a 10 kg plate or
not more than that maybe 15 and be in
the range of 10 to 20 reps because uh
that exercise is is very good uh is very
isolating and you will feel your lower
back greatly. So I would suggest four
sets 10 to 20 reps. Make sure that you
fully stretch at the bottom and fully
lift yourself at the top squeezing your
spinal erectors as much as you can fully
contracting them.
So guys uh I think that uh I have
delivered the message. Now let me recap.
There are three major mistakes that
people do and for that reason they don't
develop strong and big muscular back.
Reason number one, ego training and
lifting weights which are too heavy.
Reason number two, uh
uh
not feeling back muscles because of the
wrong form. They're just performing
mechanical movements but there is no
mind muscle connection. This is very
wrong and also it's very dangerous. And
mistake number three, ignoring
development of the lower back. So uh in
order to fix this problem and avoid
having lower back problem or back
problems in general, the best exercises
to do are either pull-ups or pull downs
for latisimos muscles. Bent over rowing
for trapezius, rear delts and roboids.
Then close grip pull down for terrace
major, terrace minor.
And then uh as a fourth exercise we have
cable rowing which is exercise that
allow a little further stretch of your
trapezius muscles and obviously a little
bit more uh contraction. The fifth
exercise is the exercise for your lower
back. So hyper extensions or deadlift.
So these five exercises performed in
four sets 8 to 12 reps each apart from
hyperextension with I advised 10 to 20
reps is everything that you should do
once a week and consistency
will give you great benefits. So you
will you will never have any back
problem if you perform this five
exercises in your back uh routine. So um
uh I hope that you have enjoyed this
video and if you did please subscribe if
you didn't and also please like this
video and send me your comments because
this really helps our community. And for
those guys who are obvious interested in
in developing deeper their knowledge, I
have published nine ebooks and they're
all available on my website. You have
the link down in the comments. So, if
you're interested in expanding your horizons,
horizons,
please visit my website. Those ebooks
are written for you. And uh I hope to
see you in the next video. Until then,
[Music] Heat. Heat.
Heat. Heat. [Music]
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