Ultimate Back Workout for Men Over 40

what is up it's your boy Johnny Shi VB prom it is we here today at Flex gym my favorite gym this gym has made me who I am today one of the biggest game players for sure but today guys I'm with my client Brian we're going to train today we're going to do some back back y back day today um Brian's going to surprise you guys we've been training for almost a year now and we're in a weight loss phase we've been building muscle getting stronger over the last uh half of a year almost a year and now we're in the last little bits this now trimming down a little bit cuz we have 45th uh High School reunion coming up in November so so we're going to bring him back to high school reunion get him leaving there he's going to go by himself leave there with somebody maybe let's get into this guys watch some of these cues learn for yourself and let's get into [Music] it pick your weight like you normally have we'll adjust as we go I want you to put pressure in your toes P your core nice tell now you're now your butt's not going to come off let pull you up and arch your back like don't Arch but keep your arch little Arch here and I'll pull down on your way back there you go up Let it pull you stretch and pull good stretch good there you go really good I want you to feel the uh when you're pulling when you're going back yeah think of that part being if you're say you're doing like abs and you're coming back here okay and pull yourself up instead of being like this okay right so you're here so I'm here I'm putting pressure my toes so I want to be able to control this this is kind of helping you pull this so when I'm here I'm like say my hands are up I'm doing this okay right so I'm moov from here my entire spine is moving not it doing this okay right so my posture is going to be very much like I how I hold and I sink in lock my toes in tight let it this thing naturally pull me up while my core is engaged right and that PO should stay the same so when I go from here if you watch my feet when that goes up my toes are pushing this even more yeah good drive there you go good tight core heel down here feel it pull there you go good good work good come on three that's it good two good Let It Notch you pull you up straighten right out stretch you one that's it my well the my hands are given out first so you know I guess there's no wraps that work that kind of handle or they it's going to like when you're when you're pulling with straps and like straps yeah it'll work but these things here like because your set's longer yeah it's that's what's going to give out anyway right [Music] good do one more I'll get you adjusted grip real quick there you [Music] go good cuz this is this is like this is a lot shorter this bench get your foot under your knee kind of bent or even behind you there you go there that we can pull right to our hip good now when we're here I want you to push on this but I want you to still push your chest is up okay right I want that posture always from there right when you pull so pull good I want you to all your posture I want you to always think that you got a hook on your chest yeah and someone's doing this to you it's always going to be like right even when like if you watch me doing anything like I will unless I'm folding over a machine yeah I'm going to finish in this position if I'm not folding over machine I'm going to be like this the entire time right cuz this is naturally going to keep my shoulders depressed so when I'm pulling from here I'm going again I'm going to let this thing pull me but I'm also going to be here to here right going to have this posture like this so even when I'm going down and reaching yeah it stays up my chest stays higher than my shoulders so I'm like this so when I do this naturally my lats get engaged I'm not even really engaging you're kind of Dipping into it there a little yeah I'm here and then I'm leaning but I'm not again also I'm not also like doing a crunch yeah there's between doing a crunch and then just leaning my body to this sh down thing is always pushing down the entire time there you go yeah think of your elbow you're not pulling with your hand you're pulling the elbow and your elbow's always pulling down and back three good grab two good last one grab one good lot of times everyone's always thinking about pulling with their hand they're was pulling this and then that that trajectory ends up having this come up like this right CU it's very natural for us I'm always thinking that my elbows pulling so you watch me even when I'm when my hands are strapped I'm like this I'm not even necessarily holding from this part at all when when we when we're archery this is PARTA of the dumb part of our hand right because as soon as this touches we do this right where we want it to be like here so when we pull back if the elbow's pulling back not me doing this with my finger cuz ass soon we do this with a finger we have this thing pulling here we're thicking this yeah my posture alone will put me in the right position right it's way easier for me to feel my lats and I'm this hole in the weight and it's pulling me way if I do this yeah just just doing this I guess they're all the same it's kind of like it's all the same it is all the same whether I'm doing a pullup you know a overhead press bench cuz the same like posing everyone poses they Flex into it you want to get into it just posture and then Flex around your posture and Pull and then here you should feel the thing that's getting tired is your scals like your traps and your that should be getting tired they should be like oh in the end yeah exactly let it open your right up good even let your head just droop too at the bottom like AC droop there you go and then pull yeah and use that core everything's going to pull everything going to get tight and pull the same time there you go right that got tight yeah when the core got tight right we fill it all the way through Bo that's it good open up pinch here that's it yeah I'm always kind of wobbling around yeah cuz that's that's going to easily make a grip like go but I'm doing this while I'm lifting yeah this B your forarm workout yeah as well right so keep it in one spot keep it other like you know we want to do more like say upper but upper traps and pull here want to do lots more Lots keep like this there you go that's it I want you touch every single time that's your range touch every time there you go good stretcher it open it's perfect tight core drive that's it TI core drive that's it okay four more that's it let everything up everything wct head up at the bottom there you go top there you go head down then head up that's it one more good come on Brian Drive there good let it sink out and then put it away [Music] that's good you know it's um that's one of the things you know when on your videos seeing you do a real set that's really helpful I think it's I try to do the the most is like it's so hard I it's hard because you got to you're working and talk but it's hard for people to really understand you trying to like you know give the concept of like all right trained to a couple reps and failure it's like look like though what does it look like it turns like your entire like body like I got a little bit left right I know that I know when I'm coming close to failure when my heart rate's going high that's one of the biggest things I I made a point I was like when you come close like your heart's going to tell you your heart is going to tell you exactly when you're come to close to failure cuz beating out of the chest lactic acid your heart's going to be like if you get off your heart's not doing this it's like how you can't be heart if I ran as fast as I possibly could and end you're like and you be like I ran as fast as I could but if you said I ran as fast as I could you stop your run you're like this like yeah I was ran so fast it's like you didn't run fast yeah exact but it's hard for people understand that when they haven't seen somebody actually like run Full Tilt I was trying to create leverage and that just sucks right I want to be like flat on here which is good for the stretch but if you're not smart yeah that's what I I usually come up a little bit short just because and what I'll do is I like doing this is any like this it'll be down here stretch El was tucked in cuz like think like if I want to be TR truly super superation comes from the bicep external rotation comes from the shoulder so I'm to line everything up my Bice tendon is right here yeah dud I want you to yeah and get over get your get over top so get your see your butt see I want your butt to be over top so stand get yeah there you go like hinge more so kind of hinge ining back back there you go now that same posture May the chest there you go from there and flex so if this is Aussie light I want you to flex it up [Music] oh and there's a couple things going on to be honest my lats this is pulling my lats down right my chest is keeping my shoulder in and then from there now my biceps doing everything right so if your shoulders are moving like I'm let remember the weight's pulling my arm down naturally so engage my lat right I don't want my this going up so my chest is going to hold myself in like this and now it's just this all right guys that is it for today we had an absolutely amazing back and bicep day how'd it go for you I'm beat man you kicked my ass yeah would you what are some uh takeaways from today you know what I was struggling with was the cor that whole concept so I think we straighten that out a little bit and certainly the form and keeping elbow down working on the muscle that you're intending on working on so yeah different feel subtle little changes make such a difference it's pretty cool and and it's only live like this that you can really pick that stuff up you can poke at and yeah yeah exactly I try to I try to do as much as I can on you know through my videos yeah yeah for sure I mean that that makes the difference but it's like it's not the same when you're in person so if you guys ever get a chance to I'm in town sign up for some coaching either way that was a great session guys hope you guys took a lot of these cues you can ply them to yourself the same thing I'm I'm teaching Brian that you guys do the exact same thing yourself and he's benefit from that you can benefit from it as well anyway so next time guys you know how it is iron sh iron Progressive overload your life in the meantime take care guys nice hired you how many times we to do this that was perfect I don't know perfect that was perfect you say keep dream chasing oh okay anyway guys it's next time you know it is iron sh iron Progressive over low your life in the meantime keep dream chasing [Music] [Music] peace last name ever first name greatest greatest greatest greatest greatest greatest greatest greatest greatest