Back Workout (SORE IN 6 MINUTES!)




What's up, guys? Jeff Cavaliere, ATHLEANX.com. We're starting a new series here today on
this channel. Sore in six minutes. Today we're going to start with the lats. You see, we did a video all about workout
soreness and how eccentric tension, and loading during the lengthening of a muscle is one
of the ways to spark, at least a stimulus, for muscle growth by causing some micro damage
to those fibers themselves. That's not the only way to create muscle growth,
but it's one of the ways we know how to do that, through that mechanical tension. With the lats you either have to choose the
right exercises, or you have to do them the right way, or as I'm going to show you today,
a combination of each because the right exercises allow you to apply the techniques the right
way. But before do you have to understand a little
bit about Raymond. Right? Everybody knows Raymond. You have to know that the anatomy of the lats
themselves are going to allow us to do that, if you understand this. So the lats are going to attach on the inside
here to the spinous process. All these little bumps back here on your vertebrae. All the way down to the lumbar spine. They're going to come out here, all the way
to the upper arm on the back of the upper arm. So when you want to stretch a muscle you can
take those two points and bring them further apart from each other and you can stretch
that muscle. We also know that it feeds down here through
some fascia into the top of our pelvis. So we also have a control point with the pelvis. If the pelvis is moving away from the back
of the arm here we can also do that. So that being said, let's start applying some
of these techniques to this is minute routine. If you don’t get sore, I promise you; you
will get sore by doing this. So let's go here now to the lat pull down. On the lat pull down, the first thing I do
is I position my arms with my elbows a little bit in front of my body. That's very similar to a chin up, but the
real effect is that, the arm being in place here is allowing the stretch point, or the
point of stretching of the lats to be greater because this point is getting further away
from this point than it would be if it was over here. So now, by doing that, you've already placed
a greater stretch on the lats and we have to apply the load. When you come down, do as normal. Retract your shoulder blades. Pull them together on the bottom of the pull
down. But as you go up, don’t just allow your
elbows to come forward, but allow the bar to go forward as well. Protract your scapula. Reverse the retraction that you have. Now, if you have an unstable shoulder, or
if you have a really bad shoulder at the moment, this may not feel comfortable. If that's the case, don’t do it. But if your shoulder is feeling good this
should feel totally normal because you're going through the motions here of the shoulder
blades. Protraction and retraction. You'll feel a tremendously increased stretch
on the lats with even a couple reps, but we have to apply a tempo here. We've got to prolong that eccentric lengthening. So put three seconds on the eccentric portion
of the lift, one second on the way down. If you do a 12 rep max load you're looking
at 48 seconds, or so. We're going to go for a minute. So even if you have to rest and pause, that's
fine. Take that all the way through and then move
on to the next exercise. That is a lat pullover. A dumbbell lat pullover. When we position ourselves here on the bench
what we want to do is, look at that point of attachment down at the pelvis. If we can take the pelvis and move it further
away from the arm then we're golden. We can do that by actually dropping down. Now, once we've established that position
we've got to increase stretch on the lats. Now we have to apply the tension. So let's do a 21 style. Again, don’t just do a lat pullover. Let's throw something at your muscles that
they haven't necessarily felt before, and also at the same time, prolong the time that
you're going to spend on that eccentric portion of the lift. So you're going to do a 21 style. The top third, just hang out in the top third
motion here. Pelvis is dropped. Do the seven reps in the upper third of this
exercise. Then immediately, without resting, go down
to the bottom portion. This is where you're really going to feel
the stretch. You're going to keep those hips dropped as
much as you can. If your lats are really tight you're going
to find that your hips are going to want to pop up every time you let the dumbbell go
backward. But try to keep them as far apart as you can
and hang out in just the bottom third and do seven reps. Then from here, again without resting, now
we're going to go to a full rep. we're actually going to take the lat through this full stretch,
full contraction. So allow the pelvis to drop as you stretch
back, and then come up into neutral as you pull the dumbbells back up toward the top. So you now go through, again, seven reps here,
and now you've got yourself the second minute using a 12 rep max load of this six minute
routine. Now you might be thinking "You know what would
be a good exercise, Jeff? A dumbbell one-armed row." Because you can do it in a lawnmower style
– as I've shown before – where you reach out at the bottom and pull up, and you get
a nice stretch. Not really. If you look at it, when we get down to the
bottom here, we are getting a good stretch if we allow the dumbbell to move forward,
but we're not really getting the tension. The tension gets shifted to the front delt
as I try to lift the dumbbell up from below, at that 90 degree point. So it's not necessarily getting the stretch
and the load at the same time. It's sort of just getting the stretch. Not a bad exercise, just not the best way
to have a loaded eccentric in that exercise, or as the one that we're going to try to do. But we can do what I'm going to show you here. This is actually an exercise we've built right
into AX1. It's a rotational high row. So what we have here is, now we've got the
opportunity to get our arm – right here – further away from, not just our pelvis,
but also the spinous processes in our spine because we can rotate that way, and keep this
over here. So you can see that these two points are going
to get further away if I take these and move them over there. That's what we're doing by rotating. At the same time we're going to also rotate
the pelvis over there while this stays over here. So creating all this length there as I go
through this row. So you can see, I try to row to the middle. I've got that protraction, or that retraction
of the scapula again, and then I allow it to wrap around my body and protract, and increase
that stretch. Spending time, again, on that long duration
– eccentric – to get that nice load, and to really make sure that we're hitting it
hard. We spend one minute on the left arm, and one
minute on the right arm. That's just four minutes. That's right, because we're not done yet. What you have to do is go back to a set of
the pullovers for one more minute, and finish up with one more one minute set on the lat
pull downs. There's your six minutes. As I said in the beginning, this is not meant
to make you sore right now – although it may, depending on your experience – but
what it's meant to do is make you sore tomorrow, or more importantly, even 48 hours from now. You see, it’s not just the only way to create
a stimulus for muscle growth, but soreness manipulated the right way, through mechanical
tension can. That's what I want you to do here. We're going to cover all the other muscle
groups. You let me know what you want to see and I'll
do my best to do that. In the meantime, if you're looking for a program
that puts the science back in strength, head to ATHLEANX.com right now and get our ATHLEANX
training program. All right, guys. I'll be back here again in just a couple of
days. I'll see you soon.

Have any Question or Comment?

49 comments on “Back Workout (SORE IN 6 MINUTES!)

FAKE! Jeff is a liar and a cheat! He click baits on a lot of his videos say “sore in 6 minutes” he tries to cheat us into thinking something that isn’t true! Why? Because I was sore in 2 minutes! Not 6!

Reply

3:35, pants on backwards? What's with the garment tag?

Reply

I thought his lat pulldowns were playing in slowmo lol

Reply

If you don't get sore, I promise you will get sore.

Reply

back sore in six minutes??? ha! i can make my back sore in 6 seconds . . . .

Reply

Pretty sure I wasn’t doing the proper form on the Db pullovers but this dislocated my right shoulder and tore my labrum. Had to get surgery and am now in therapy making recovery 👍. I will never do Db pullovers again though haha

Reply

Can u do a series for guys approaching 60? That would be awesome! And we need more of the “perfect workout” series.. thanks man! You rock!

Reply

Malik do something for our face its getting uglier in comparison to the bod 🙄

Reply

Duh aiin i tawng tam mah mah zel, a point ah lut thin rawh

Reply

Based on the comments, i think it's same to assume everybody loves Raymond.

Reply

Too muck talking bro get to the work out

Reply

Great job man as usual. The skeleton is top…:)

Reply

Is it going to make my right arm dangle out of its socket from the bottom of my scapula, because I kind of need it where it is.

Reply

Hey Jeff ,,
,,fat gal with ABBS,,,,,thanks to u dude ,,,I'm having trouble with engaging the iner thigh,,,,I live in the river swamp & going ta a gym everyday is not reasonable for me,,,,,that being said ,,,I'd love ta be able hit some of those rite spots,,,but I've been trying to hit em without your equipment,,,,,,it work s pretty good, ,thanks man,,,

Reply

You earn my respect great work

Reply

Sore in 6 is best seris

Reply

No More Explanation Please!!! juSt do it

Reply

That dumbell over head is the Truth…Butterfly Dumbells are also a Wing Buider…I got that 1 from a Bruce Lee Video…You can Fly with these Wings…They just Pop the Fuck Out when you Flex….

Reply

Bro stage posting post pls

Reply

Now I know what happened to Raymond

Reply

Sir how you remove your body hair

Reply

4:05 I feel so weird watching this

Reply

Wow no ad? You do not charge for your services. Wow

Reply

4:20 I call that the Full Nelson cowgirl

Reply

I did it. Could feel the sore in the 3rd set of 12 reps per set taking 20 lbs load hihi.. Really really awesome.. Tq bro..

Reply

Dear Joe, where can i find effective stretches for someone who has SLAP injury on left shoulder

Reply

The fact that Jeff knows not only the name & function of every muscle in the body but also the bones as well, on top of being ripped af is something I can’t respect enough…brains AND brawn

Reply

Hi sir.. i want to ask if the lats has a really big part on back WIDTH. I mean if i'm going to make some workouts targeting Lats.. Is there any chance or possibilty that i will gain WIDTH? For the back? i'm just curious sir.. Thank you for your immediate response sir ☺

Reply

Jeff was so proud of his joke at 0:50

Reply

Hey pal ur really doing a great job!! And letting gym science to the next level!!! Dude am following ur all instructions and exercises from making sore to finishers!! And these all works really well!! Thanks a lot for helping everybody around whose dying to get awseeom shredded body!!!!!

Reply

Anytime I try to work my left lat, my left brachialus takes over. I'm using my hand as a hook and I'm not squeezing so idk what my problem is

Reply

And which equipment is best for cardio

Reply

Is this workout for women too

Reply

Hi Jeff excellent workout, I tried and those work thanks I love this videos very helpful

Reply

I'd like a bodyweight version plz

Reply

Lat Pulldown: 2:07
DB Lat pullover: 3:08
Rotational Highrow: 5:03

Reply

You talking too much, I don’t like that

Reply

In my gym it is impossible to switch exercises immediately. Does the delay reduce the effectiveness of the plan, other than taking longer than 6 minutes?

Reply

Can i do the last exersise with the cable rows

Reply

Only my legs get sore 🙁

Reply

Leave a Reply

Your email address will not be published. Required fields are marked *