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Back and biceps build workout body beast11/8/2022 ![]() Generally, back and biceps workouts begin with rowing or pulldown exercises to hit the bigger back muscles when you’re fresh. back movements that involve more than one joint as opposed to biceps exercises where only the elbow flexes). So, for the sake of efficiency, “it makes sense to hit the biceps a little more directly in conjunction with their corresponding compound lifts,” (i.e. He does not demonstrate or cue adequately some of the core moves, which is frustrating.“When you think about back training, the secondary or tertiary mover in any sort of row, pulldown, or pullup is going to be the biceps,” says John Rusin, P.T., D.P.T., C.S.C.S., owner of. Sagi is in amazing shape and has high energy. The lat oblique twist move is poorly executed as well. The camera doesn't show Sean clearly, Sagi isn't telling you what to do beyond the basics ("pull!") so it's up to you to figure out alignment. My other problem is how poorly demonstrated/cued the ab exercises are, especially the band substitutions if you don't have a pullup bar. The music is hard to hear sometimes and there is no consistent beat anyway, so that's not pacing you well. He also does not count the whole way through each set, and the backgrounders are each counting on THEIR own, so you the home exerciser have to do the same. Sagi is not consistent with his counting - sometimes 1-2-3-4-5-6 is fast, sometimes slow, a couple of times he counts "1-2-3-4-5-6-5-4-3-2-1" so you miss a beat. My main beef with this workout as well as Tempo chest/triceps is the counting. I was able to use the same weights as I did for Build and Bulk but struggled on the last reps of the 12- and 8-rep sets. I like the workout because I like Sagi and slowing down the tempo does change how an exercise feels. The final set really works the forearms well. All angle biceps curl - wide grip for first set, narrow grip for second, and reverse grip/palms out for third. He pulls on the band just enough to raise his shoulders from the floor, then lifts his hips high. Sean does these on the floor with the band. Hanging curl on the pullup bar (pull legs in to work lower abs). He rotates so much that it doesn't work the core well at all, just provides a lat stretch. Lat oblique twist - Sagi uses a barbell with plates on one end only and moves it side to side while rotating his body. ![]() I found it to be stressful on the lower back and hip flexors without working my abs/core much at all. The floor/band substitution is hard to explain but resembles a reverse crunch if you started it with your legs fully extended and almost on the floor, then pulled them in and extended while shifting to your side. "Rambo"/hanging circle abs - hang from pullup bar and lift your knees in a semicircle from left to right, then back. Sean, the designated modifier, does them lying prone on the floor and pulling a band - good substitution and it works the lower back as well Pullups - these are KILLER with slow rep speed. Wide plank in-and-out (start in plank with legs wide, hold for 3 counts, jump legs in towards torso and hold for 3 counts, repeat for 10 total reps) ![]() After you finish all sets of one strength exercise, you'll do a core/abs move before moving to the next strength exercise. The final set of 8 reps has a slow 3/3 count and you can use your heaviest weight. The second set of 12 reps uses a medium weight and the rep count is either 6/3 or 3/6, depending on whether Sagi is emphasizing the lift or lower movement. The first set, at a light weight, has 15 reps and the slowest rep speed: 6 counts lifting the weight and 6 counts lowering the weight (or lower/lift, in the case of the pullovers). The music is background guitar-heavy metal/rock, and none of the workout is designed to be on tempo with the music.įor each strength exercise (there are three for back and two for biceps), you'll do three sets. Both the warmup (jog in place, arm circles, several reps of deadlifts, rows and rear delt flyes with very light weights) and cooldown (a couple of basic upper-body stretches) are basic and short. ![]() Warmup is 2 minutes, the strength section is 45 and the cooldown/stretch 1.5 minutes. The crew also uses a pullup bar or door-attached bands for some back and abs exercises. BACK AND BICEPS BUILD WORKOUT BODY BEAST PLUSSagi and his two backgrounders - Sean and "Pretty Boy" Brian - work out in the stripped-down gym setting, using a weights bench (aerobic step with risers is fine) or stability ball, plus dumbbells and a barbell. ![]() A variation on strength training from the Body Beast set, this workout mixes up the tempo/rep speed of various exercises to stimulate the muscles in a new way. ![]()
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