Back And Biceps Workout For Mass All You Need Is A PullUp Bar
What’s going on guys troy here with weightgainnetwork.And i got an awesome back and biceps workout that you can do with just a pullup bar.And this is going to blast your back and biceps in a different way than i guarantee you guys have ever, ever trained.So you have three different ways to train a muscle.You have isometric, which is literally just like a static hold of a muscle.And you have concentric, which is what you guys probably only do, which is just contracting.So when you’re contracting a muscle like this, that’s concentric.And.
Then there’s eccentric, which is actually the most effective when you’re talking about lengthening and building a muscle.Eccentric is when you’re going down, say for instance on a bicep curl, you’re going down really slow, that’s the eccentric portion.So this back and biceps workout with just a pullup bar us going to work your muscles in all three of those ways.So only four exercises, but it’s super challenging.We’ve got super sets.And i’m going to dive right into it.So first up, we’ve got the oldfashioned wide grip pullups.So i’m going to jump up here.And the important thing is you want.
To go down slowly controlled, lock.Put your chin above the bar.And we’re going to super set this with an isometric back hold.So what you’re going to do, you’re literally just going to flex your back like this.And this is going to be really challenging.You’re going to hold this for as long as you can.I recommend anywhere from like 30 to 45 seconds.And you’re going to get like some really delta there if you hold your arms up like i am right now.And that’s how that works.And now we’re going to go into an under.
Grip, we’re going to go close grip underhand, so this is really going to hit our biceps.And then we’re going to be super setting this with an isometric bicep pose, so this is going to blast your arms.So we got closed grip bicep.And what you want to do is you literally want to superset.And you’re just going to flex your biceps like this.Keep that muscle, keep that isometric pose.You’re going to hold that starting flex.And you’re going to, i mean, just what i did there, you just feel a big strain in your bicep muscle.
That’s really challenging.Next up we’re going to do a really, really challenging form of a pullup, but i guarantee you guys mostly have never done before.So you’re going to go medium grip.And what you’re going to do is, you’re going to get up to the top, and you’re just going to hold this position.Go until failure.And you’re just going to hold this position.Go until failure.Should be about 30 seconds.Go down nice and slow.And you’re going to continue to feel it in your arms and your back.I mean i feel.
A huge pump right now in my biceps just from doing that.And last but not least, this is a killer, killer exercise.Might be actually too advanced for a lot of you guys, but definitely give it a try.Try to build up to it.So what you’re going to do here, i’m going to flip around to show you, you’re going to do pretty close to a wide grip pullup.And what you’re going to do is you’re going to focus on the eccentric portion.You’re going to focus on going down really, really slow.So this is going to lengthen and build.
That muscle in a different way.So going up, and you go down real, real slow, just like this.All the way like that and you guys obviously don’t have to do them back to back to back.I recommend doing, you know, two or three sets of each.But make sure you hit those supersets.Focus on those isometric holds especially for you guys who are, you know, lifting for aesthetics.You know, lifting for, you know, the visual reasons.Definitely try those isometric holds.It’s a different way of working your muscle group that i guarantee.
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