Bodybuilding Simplified: Back

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Another episode of Bodybuilding Simplified is here! This time we will be learning about the back! I will tell you exactly which types of exercises and which types of movement patterns you should do. For the back, the main 2 types of exercises that you need to do, are the horizontal and vertical exercises. These are the vertical exercises that i recommend: pull up, chin up, neutral grip pull up, lat pulldown machine, straight arm pulldown. And if you are advanced, you can try the single arm pull down. And here are the horizontal exercises that i recommend: barbell row, dumbbell row, chest supported row, meadows row, seal row, seated cable row, t-bar row.
We will also go over why the deadlift is something that you dont need to worry about, if you goal is purely on sculpting your physique. We will also go over the number of workouts per week, number of sets per week, and all the rep ranges like 5-8, 8-12, 12-15, 20-25/30. I will also teach you how to squeeze out more gains from all the back exercises, so you can grow as fast as possible!
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[@Esajas11]

Why are you remaking all of the videos? Because of new information that you want to put into it or so you can plug some of your new plans? I'm just curious since I dont remember the old version that well lol

[@trainerwinny]

The original videos were literally the first ones i made on this channel, so the sound quality etc wasnt that great, and all i covered there, was basically just sets/reps and thats it. I thought it would be a good idea to add literally everything that you need to know about that body part, so its a complete all-in-one package. Plus, i also try to put everything in a text form, to eventually create a book that will cover every single topic in bodybuilding. So people can learn everything in a simplified form, for absolutely free. Its something that i wanted to create for a long time. And even tho i know that im sacrificing a lot of views because of this, i still want to do it, because i know it will help a lot of people. You can check it out here, if you did not see it just yet, cheers! bodybuildingsimplified.com/pages/articles

[@QP154]

@@trainerwinny don’t worry bro, if you wanna plug your new plan and make a new video for it, do it. Get your bag

[@goscodgildii8730]

what are you guys talking abt, the new ones are clearly better and theres a free ver of that plan

[@Esajas11]

@@trainerwinny Makes sense. I'm looking forward to watching your simplified series again! Learning more or just re-learning has never hurt anybody. Keep up the great content.

[@humanspecieseradicationmedia]

@@trainerwinny Just don't delete the originals and you're good

[@True_Eagle_Media]

Been a recent subscriber for the past week or so now. I’ve worked out casually for a few years now, but your videos have really helped me recently in finding what exercises are more beneficial than others. Also I love your tier lists. Keep up the great work!

[@binchickengod]

Love the channel, have watched all your simplified teir lists, have decreased my sets on all workouts as i realised i was doing to much volume, have decreased chest and back to four excersices with 3 sets of each. For a total of 12 sets per workout. Thank you for what you do and the consistent uploads. Cheers from Australia

[@agentperry8347]

Neutral grip Pulldown got my back to me my most dominant muscle

[@5milemacc737]

same

[@5milemacc737]

@@user-ux7im3js3q he seems to know what he's talking about regardless

[@Saladon89]

@@user-ux7im3js3qWhy not? hes just saying everything other pro trainers recommending in one video which I love and look back to which workouts to do for the day. Other fitness channels they say the same but over either bunch of videos or explain stuff for over an hour. This guy is short and simple.

[@agentperry8347]

@@user-ux7im3js3q back recovers fast I think it could make sense, but o agree you only need about 6-9 sets per workout

[@elvismora7378]

I guess this was possible cause' it is very similar to a neutral grip row, where your elbows are closer to your body and your lats work harder. Sorry for my English, I'm Dominican.

[@RyubearSaysGao]

My favorite workout videos. Lifting does not have to be difficult, but the basics are definitely a learning process.

[@escueladeartesemocionales]

man you're such a good teacher. Love the content. Im going to design my new workout today so i'm gonna to rewatch all your videos

[@raghuveeerrrbakshiii]

I swear I just needed this video today. You really came in clutch. Thanks Bro keep up the good work. Much love from India❤

[@___saint1095]

Vinny , to put it “simply” you are a great person . God Bless you and I hope to see more videos I just saw your nutrition video and I was having a hard time to get back to my meals since I don’t have a blender anymore but even then you basically just told me what I wanted to hear in that video . Great guy I’m glad I found your KZbin channel

[@HAL.9089]

Great vid Winny, cant wait to see this series shoulder video. Thanks and keep it up man

[@alexchandler3756]

I've been training since 2021 and watched plenty of YT video to learn . I can surely say that your channel help me really much !

[@Kertenkele47]

Hi Winny, I admire your videos so much you don’t understand. You’re helpful and go straight to the point. I wish I could subscribe 1000x. You make the gym experience a lot easier and most importantly fun.

[@ultimates.d.3748]

Thank you for this series hope you continue it

[@nellicious1193]

My dude is the goat man. Great non confusing simple advice. Strong basics. Saying thank you from Texas !

[@adn17]

You are the best. You work with simplicity, which I appreciate.

[@martin094]

Without your help many things I did before I would still be doing with bad form I mean like the stretch at the lat pulldown I always thought I did it the right way I am happy to watch helpful videos like these all the time!

[@nemobeats_997]

Your videos are the best - straight to the point no bs

[@mancollins9478]

I love your channel so much. Can't wait for your next videos 👊🏼.

[@abdulrahaman1247]

I just like this mans accent

[@JULIOOBERTI]

you ain't go even to the gym, you just like listen to him

[@jack06fitzy]

Very helpful bro, would love one on biceps next, much love 👊

[@esomerville940]

hey man just wanted to say that your vids are great. I'm 18 and just started going to the gym and these videos have really helped me gain some confidence in what i am doing, thanks.

[@MolinaKojima]

Have a good weekend thanks for all the vids

[@juizy.287]

Great video as always, exceeding expectations 💪

[@user-bb8ne3zq6r]

This was very helpful thanks 😊

[@trainerwinny]

Visit the Simplified Hub, where you can learn any topic that you dont understand, for absolutely FREE! 📌 bodybuildingsimplified.com/pages/articles

[@tdrxy]

Thank you for your service

[@fanpandatastic]

YAYYY back day is tomorrow so im so hyped to watch this

[@ThatOddWaffle]

Can you pls make some more tier list videos. I love the info and opinions you make in them

[@seiya1337]

Thanks for this! Waiting for the leg video🙏

[@alloy9861]

Thank you so much bro this helps me a lot

[@xabisohlwatikahlwatika]

I'm a new sub your info is very helpful and I am very thankful for you man please keep it up

[@yousefdiab3501]

Love the content!!!

[@accent1513]

Really great information

[@Deiscimo]

You're my favorite new fitness content. I think it's because you have the best face of all of them. 😊

[@creekchub9714]

i just started following the channel recently so i didnt get recommended the OG videos, thanks for remaking!

[@enen27]

Thank you, very informative :)

[@AndrewDembouski]

I did a Deload this week at 50% weight of what I usually do, really focusing on slow, controlled reps with full ROM and stretch. My back has never been on fire so much. It was insane.

[@Futureprofotball]

Winny if you see this comment just wanna say Thank you so much about you have help me so much with my workout I got a four pack you can't really see it that good but I'm working on it just wanna say ty man Keep on pushing

[@maxrisku765]

Super great video! Could have just mentioned the use of straps, why people use them and if you should use them.💪

[@frogboy1337]

I've been on your PPL 5 day split for 2 weeks so far, unfortunately i have to push it all into monday - friday because the gym closes very early on the weekends but I've been liking it a lot and feeling pretty good!

[@Mike-he7ri]

Hello! I am a 15 yr old who goes to a small gym at school with some basic machines ( 2 bench press/squat racks and a smith machine, lat pulldown/row , 2 cables, a leg press, leg extension and leg curl machines, lower back/abdominal extension machine, cardio stuff, machine chest/shoulder press and a supported dip/pull up machine ). I am only allowed to go on Monday for 30-40 mins, Tuesday afterschool for 1hr 30 mins, which is slightly crowded, and a Thursday session which is 30-40 mins but is really crowded. I am not sure what body parts to hit each day but my current plan is an arm session( bicep(short and long head) triceps, long head, lateral head etc) on Monday and then I do shoulders, chest, back, and more arms on the Tuesday gym session, since my current goal is to get big arms ( then i can switch to whatever my next goal is, eg chest on Monday then shoulders, arms, back, then more chest). And right now on the Thursday sessions I hop on the cardio machines, while using a forearm gripper ( 5kg-60kg) and sometimes doing neck curls with plates. I have also been using your ebook on how to train each body part, but I am still unsure on how to structure my gym sessions properly, so please could you help me? Thank you Winny!

[@mateuss5638]

Thank you

[@roomwithmoose4160]

Such a great channel

[@0329Mikey]

Keep it up man

[@Skillionaire005]

The alien abduction bit was so funny but other parts of this video was funny too - of course it was also very informational. Great work!

[@Essek.saticisi]

Hey bro i been following you for like a month now and i aproved my muscles sobmuch thank you for everything

[@karlsacro3516]

hey trainer winney, i would like to ask for a video about what's your take on training to failure vs leaving reps in reserve (ex. training to failure on the last set of 3 sets) thanks!

[@Handsomebastard69]

Really love these videos, most of the info regarding lifting for me has come from RP, but using the knowledge from those videos, mixed with the simplicity of these videos, is really helping me take myself to a new level, thanks for the great videos :)

[@drumrit]

Great video! As a calisthenics guy, here’s some tips for beginners (gym or no gym): Prioritise training your scapula. This is what will define whether or not you pull (and push) while targeting the right muscles with the right technique. Once i started doing Scapular Pull-ups (passive hang to active hang), i gained a whole lot more control over the vertical and horizontal pulls. And pushes also. Good luck!

[@nothere_cora]

YES THANK YOUUUU YEY

[@Magikcarrott]

Could you please do a video on lifting accessories? Things like straps, belts etc

[@tadeo8878]

cool video bro! can you make a video of bodybuilding simplified talking about shoulders??

[@harrisonsingleton3398]

Thanks, have been over complicating my back workout for about a year now…

[@F4xP4s]

Do pull up, eat protein, go to sleep

[@blackpurple9163]

My man

[@Numberrrr10]

I cant do pull UPS 😢 how

[@jaculaa01]

start with negative pull ups. get a stepper or something like that, you start at the top of the movement and just try to do the eccentric phase going down slowly. do other back and biceps excersises so you strengthen your back to finally do a single pull up. start with chin ups, your biceps are gonna help you with the movement at first, then after some time you can switch to pull ups if you want. ​@@Numberrrr10

[@antony2206]

@@Numberrrr10 do assisted pullup until you can do one.

[@godslonelyman2596]

​@@Numberrrr10summon the power of kratos

[@Papier111]

best muscle group for sure

[@Marechal_Dieu]

Pull-up is my go to

[@brycemcintosh9839]

Hey man, I love the vids, do you have good tips for building rear delts with only dumbells

[@FTRNOVA]

Hey Winny! Love the channel, it’s really helped me simplify and optimize my workouts. I do have one question, since the back is such a large muscle group, how does only 2 exercises effectively work target everything? On my back days, I usually do Good Mornings (for spinal erectors), Pendlay or Bent-over Row (upper back), Pull-downs or Pull-ups (lats), Pull-overs (lower back and lats), and Reverse Fly (upper back and rear delts). These are usually 3x12 so I’m getting about 30 sets a week and seeing good results. Is there a reason I should decrease this to 2-3 exercises?

[@thevocal419]

Love these videos can you please do one on forearms

[@cusoulstv558]

great, bro

[@maati5907]

Hey, Winny. Would you consider doing some beginner guide about improving your form?

[@ThatOddWaffle]

Insta clicked on this. Love this dude

[@davidt6814]

Back is simple for me. 4 sets of pull ups 8-12 3 sets of Barbell rows 6-10 reps 3 sets of single arm lat pull down 10-15 reps

[@RoronoaZoro-lc2xp]

Great bro all you need is pullups 1 horizontal pull and one vertical pull ❤💪💪

[@heimiaidhosegschissa]

weekly or in 1 gym session?

[@sxkxna16]

How do i get better at pull ups? Like how can i do more

[@davidt6814]

@@sxkxna16 add weights to your pull ups

[@davidt6814]

@@heimiaidhosegschissa i only do back once a week for now

[@shreygoel2118]

the alien part 😂

[@huseyinemreeken3024]

Bro hates us💀

[@faii7a]

Tomorrow is back day lessgooo🥳

[@sergiio9218]

Thanks for the advice, hellooo from Mexico :]

[@ftratsobudaj3126]

This guy is fckn legend, i love your artstyle also man, simple and effective, like your informations hahaha

[@humanspecieseradicationmedia]

I got the majority of my lats and traps from heavy rowing. The upper traps will also get hit by overhead press more than people realize if you actually do it heavy. The biggest my traps have been was when I wasn't doing shrugs at all, only heavy rows and overhead press. Repping 225 on OHP did more for them than shrugs with 405+ ever did

[@MarlonS-gj5tb]

can you make a video on nucleus overload training which is basically working out 2 times a day, 8 hours apart while taking rest days normally and i was wondering if it truly does increase follistatin and decrease myostatin?

[@ChathuraWijewantha]

Bro, pls do for pushing and legs as well

[@whatifeels5528]

Make a warmup tier list

[@chasekaisa]

Could you make a video for people struggling about feeling their chest and back ? Bet it has to do with rip cage mobility

[@kiljonlenin]

I went from 40 consecutive pull ups before my gym phase to 15 hard pull ups today. I gained a lot of muscle weight and my pull-ups are steady and controlled now

[@ignoranceisstrengthpodcast3294]

Hey winny! Love your content! Where did thr neck training vid go? 🤔

[@TheGraphmaker]

Thanks for this vidéo ! I'm wondering myself : by what can I replace the pull ups (without any pull up bars) ? I have little parallel bars, but apparently the australian variation doesn't target the same part of the back

[@deadfury54]

I would like a video centered around deadlift and alternate lifts/motions to do. I train for football and do deadlift every week

[@Dat960]

Can you make a video for full workout for all those who have a herniated disc/disc bulge. A slow and steady approach with probably lighter weight can definitely improve it.

[@ngocduyinh467]

Can you make a video about Stuart McGill pull up method ? Is it effective ?

[@tigerfnm]

w free coach ❤❤❤

[@edoardogalletti2576]

Tomorrow is back day let's gooo

[@QP154]

I get really bad shoulder pain on tricep push downs. It’s mostly on my left side and the ONLY time it hurts is with bigger weight (120ish). I read to pull my shoulder blades back and down, but I tried it today and it didn’t help a lot. Any advice?

[@revlouder5865]

Outta curiosity can you make a vid on bone strengthening and strength gaining

[@max89109]

i love you man 😃😃🖤🖤🖤

[@CalebTheKatt]

Hey winny Shouldn’t we do back isolation exercises as well?

[@sinistertrench1724]

0:00 introduction 0:13 horizontal vs vertical pull 0:35 horizontal pull exercises (rows) 0:54 vertical pull exercises 1:12 where's deadlift? 2:45 Training frequency (2 workouts/week) 2:52 Training volume (12-24 sets per week) 3:41 Rep ranges (8-12 rep range)

[@vSYNCn]

You forgot the Alien Abduction part!

[@kayioe]

we love winny

[@alexandera.9591]

Will doing pull ups and lat pull downs in the same workout give you more gains or is it pointless because they are both vertical movements?

[@marcdude8360]

love this guys accent

[@MichaelengeloMC]

Hey winny. I can't access your website. Not sure if it's just me. I really like these simplified series and hope you get to finish them again.

[@nnaitex]

What about all the different grips concerning the cable row and lat pulldown

[@arthurluis18]

just starting to go to gym what do you think are the most important exercise for me?

[@mateuszz4011]

Hello i have question what is yoyr max bench sqyat and deadluft and what weight was you when performing those lifts (if you dont max out can you write your weight for 5/8 or 10 reps whatever you prefer)

[@Narraturgy]

When you recommend 12-24 sets per week, does that theoretically include both horizontal and vertical exercises? Like, do 3 sets of pullups and 3 sets of barbell rows count as 6 out of 12 sets of back work, or 3 out of 12 sets of vertical work and 3 out of 12 sets of horizontal work?

[@zeusv3387]

Good info man, hi from saudia arabia

[@RogerDMar]

I Love you man

[@yps8149]

what about the target muscles, which groups do pull down variations and row variations attribute to?

[@morio9284]

I have a question about the sets and main/secondary part: Does that mean 12 sets per week for Pullup exercises and additional 12 sets per week for Row exercises, or only 12 sets per week for both Pullup+Row exercises = Pull Day A and Day B each day 3sets Pullup then 3 steps Barbell Row? I was thinking the "vertical" Back exercises are 1 main muscle part and "horizontal" Back is a different muscle part so i had to to on Pull day i. E. 4 exercises for the whole back like 3sets Latpulldown, 3sets 1 arm Pulldown, then 3 sets Barbell Row and to finish of with 3 sets 1 arm DB Row, then I would continue with 3 sets Facepulls, 4 sets Shrugs, 2 different exercises ea. 3sets Biceps curls. That was my Pull Day A/B.

[@Lil.Landry]

Straight bar pull downs and low rows got me

[@daniloro_04]

Nice video! I still have a doubt... How many back exercises should i do per session? Only 2? (horizontal and vertical pull) I feel like that's way to litte. I'm new at the gym and I would appreciate a response, thanks ;)

[@PatsPTL]

Hi Winny! I had a question. Should I mix my workouts with dumbbells and resistance bands or i should only do resistance bands on one day and dumbbels on the other day? (i workout at home)

[@andressabala9134]

I apologize if you answered this before but what are your opinions on a water rower or air rower. Going to use it for some cardio and some back workouts/total body almost