How-To Build Your Back into a Muscle Shield - Buff Dudes

[@recklesscharlie]

Much respect for BuffDudes, its pretty obvious that they don't juice. People, especially men, who juice and lift this much develop a very particular look that the knowing eye can see. These guys are natural and buff. Keep doing what you do dudes!

[@Consolous]

You know my favorite comparison that lets me know they're natty? Look at Zach Zeiler now and he looks HUGE. In his transformation video from cancer to bodybuilder he still looked attainable, but check him now and man, he overdid it. Then I went to the Buff Dudes and damn there's a difference and I agree, just looking the eye can tell who's natty and who isn't.

[@hollandfocus]

+GM Enzo not trying to argue, but this guy's muscle to fat ratio really isn't one of a juicer. I'm pretty much the same height and only 10lbs lighter. If he was on modern steroids you'd see a lot more vascularity and mass. Bb.com stats are always hyped up.

[@gabriele7652]

hollandfocus You're only 10lbs lighter but are you as ripped as he is at that weight?

[@Consolous]

Siyovaxsh En-sipad-zid-ana That's not the issue itself. The issue is when they take roids, claim they are natural, and make young men think they can achieve the same natural. It's deceiving, fake motivation.

[@rdot980]

You can be natural and still not achieve the look that other natural body builders have. You're limited by your genetics.

[@Merchantic]

"Do weighted pull ups".... I can barely do normal ones....

[@mustavogaia2655]

exactly. By weighed it doesnt mean 100lb. You should try to start with light weighs, even this means lowering reps.

[@sosissalam8665]

lat pulldown is the best if u cant do 12 pull ups easly if ur like 80 kg %8-6 bodyfat you can probably do so do pull ups but latpulldown is workingg best for me only my lats are working

[@pawncakesNrofls]

Pull-ups are super tough, especially if you are still trying to cut down on fat. once you lose some body fat you'll find it's way easier to do them. I'm in the same boat right now as you. Focus on doing them assisted with a stool or machine and really work hard at forcing out slow negatives when you go down.

[@LiamFiesta]

Try doing inverted rows. Set the Smith machine bar around hip level and you hang from it with your body extended outwards. Basically you're doing the opposite of a bench press. Instead of pressing a bar away from you, you pull yourself towards the bar. it'll really strengthen your core, lats, and biceps and get you ready for the pullup. Hope that helps.

[@Everythinggoodstaken]

Leo Corona if you made a video for this I'd love to watch it to see what you're talking about. I started lifting over a year and a half ago but I broke my wrist in July and I'm now starting to get back into my old strength. I used to be able to do sets of pull-ups of 4-8 for 4 sets but now I can barely do one or 2 :/

[@JohnsCreative]

I love how humble he is

[@allankhad1030]

Intellectually and physically buffed. Even way back then. Good stuff!

[@istman75]

I applied this into my workout routine and I felt like I really had a great work-out after months. Thanks buff dude.

[@ManiacFitness]

Its crazy to think this video is over 7 years old. Only bc it for whatever reason motivated me. I've worked out on and off for most of my life, but always for some unplanned reason I end up stopping just as I'm really going good and starting to see the results I want. Then when I finally grow balls and start up again whether its 6 months or like this last time 5 years later, I'm starting from scratch. Muscle memory is legit tho bc each time I seem to get back into the shape I was in and even better a little faster. My point is this time I'm not stopping or making excuses and I'm pumped to see how I'll look and feel after years of consistent hard work,not just 8 months or a year!

[@destro1989]

Brandon has incredible genetics.

[@RomeTWguy]

destro1989 an incredible stack more likely

[@destro1989]

Dude's been training over 12 years and has done professional shoots. If you look at his brother, it's obvious they have decent genetics.

[@RomeTWguy]

destro1989 he has stats similar to Arnold's. you can't achieve that naturally. nothings wrong with juicing tho

[@briankid4737]

Haters calling out people for steroids. If YOU are too lazy to make a difference in your body and have the shear dedication others have, that's fine. But don't hate on people that DO

[@RomeTWguy]

Brian Kid no ones hating, their physique is still very impressive, but we know what can be achieved naturally.

[@muP8085]

This channel is like a one-stop shop for all the people who want to start gym but has no idea about the exercise nor money to afford a personal trainer... Thank u buff dude..🙏

[@MattBeans]

Shield from what? No more bullet proof vests needed! Just tell the SWAT teams to watch this video.

[@buffdudes]

Damn straight Matt Bean !

[@csengeri]

+Matt Bean: Shield from for example getting injured by falling. Or from getting injured by getting hit. It isn't the same if something or somebody hit you meaning that your bones are being hit and breaking into your vital organs or a large mass of muscle absorbing all the energy of the strike. I even heard a man had a car accident and his strong, huge lats saved his life.

[@ItsNikoHimSelf]

+Matt Bean but you are fine with the "guns". I see.

[@firewolffw8954]

Ive heard the story of a man who works for the usa. He is the secret shield in case of nuclear attack.

[@ashutoshghimire8645]

Following buff dudes from the past few months. Legit aesthetic shit, straight to the point no bullshit Thanks buds!

[@MrMusicislife69]

This is great. I was in a car accident and have bad spinal alignment, looking to strengthen my body to realign my spine!

[@andrewterra4938]

This was 5 years ago, but, still how are you doing? Is everyone okay?

[@chadibamangena1765]

I'm loving buff dudes. Studying Anatomy whilst watching gym videos. Keep up the terminolgy guys!

[@colbierb22]

The only reason to accuse someone of steroids is jealousy. Plus, someone assuming you're on roids when you aren't, is the ultimate compliment, even if it gets a little tiring eventually.

[@yugioh1201]

+Louis C I know right

[@yugioh1201]

+colbie oster there is also the reason that they have a syringe poking out of their arm lol

[@colbierb22]

***** you can't stay lean all year at a high mass without steroids. But you can build mass and then cut and be lean without them. Of course steroids make it easier, and better. But it's not like every big, lean guy you see is on roids. That's just jealousy to assume that.

[@colbierb22]

***** my bulk seems to be going well (when I eat it enough) and I'm drug free.

[@colbierb22]

Ummm my bmi is a little over 30 I think and Im probably around or under 10% body fat. So it's near there I'd assume?

[@oscarherrera9036]

I like the buff dudes advice more than most others because they get straight to the point. No waste of time sounding like an Anatomy teacher

[@eliotmason]

Question: I have a huge issue with standing up straight and have a hard time sitting up straight and I think it has to do with a few things: Years ago I used to love chest day too much and feel that my chest muscles pull my shoulders forward instead of back. I also think that lack of back muscle exercise makes it difficult for me to get into a good posture. Which muscle groups should I be working on to improve my posture? Will stronger back muscles make it easier to stand up straight?

[@Brezuk]

Yes, back exercises and face pulls, lower the volume of any kind of push training and always make an effort when ever you think about it to sit/stand up straight

[@Crestxo]

Your problem is not a weak back, training the back will definitely help you to correct your posture a little bit yes but the main muscle you should focus on is the posterior delt. You will find plenty of excercises for this on the buff dude channel as well

[@TheThoriumProject]

Check out strengthcamp about muscular imbalances

[@lookpro.rideslow]

Dead lift is one of the best exercises for a stronger back and will help with posture.

[@mellowb1rd]

Sounds like an anterior pelvic tilt. When you stand up and relax, your pelvis is slightly tilted forwards. Google it and see. If you sit on the floor with your legs straight out in front of you, do you find it pretty much impossible to sit upright? If so it's likely to be the problem. There are a lot of causes. Like someone above said, check out the Strength Camp video on imbalances. It will give you all the info you need, and you'll know which muscles are too tight or are getting overpowered by their antagonist.

[@mattwilson5945]

I've been bodybuilding and powerlifting my whole life and this actually taught me a few things, thanks!

[@TheZomboni86]

Love these vids!!! I have lost over 4 and a half stone and want to become a buff dude!!! Just wondering if you guys have done a Q and A or if you ever will?

[@oS4Ko]

one of the best videos ive seen to explain back exercises, ESPECIALLY the bend over rows

[@kareembrooks178]

Lmao don't do drugs that was random as hell

[@ralphe01]

I've been doing this BACK WORKOUT for the last few weeks and it kicks ass!!! I can feel the burn throughout my whole back...Thanks DUDES....keep those vids coming!!! Kudoss!!!!

[@carltonmcmavrickson3431]

Long hair, short hair, buzz cut, beard, no beard.. This guys is always hot!

[@TheHadesShade]

True but longer hair and a beard makes him a lot hotter ;)

[@jeremywhitfield4556]

Gay beta

[@mukeshmanas7437]

Best Muscle Building Foods: Eat These Foods To Gain MMuscle Mass Quickly Reaaaad here now => twitter.com/2bb2f04bcfdee5ead/status/742668391975096320 How To Build Your Back into a Muscle Shield Buff Dudes

[@danielwallwork853]

Mukesh Manas b

[@RantingGreekGamer]

It also can make it snap and leave you with lower back problems for life. Most dangerous excersise out there.

[@josiahyoung966]

That random "don't do drugs" was perfect

[@mutsnuts1989]

As it's a compound movement you could argue that it would actually benefit most of your body and also more than just the lower part on your back.

[@shadowkill2009]

Salam!! Man you are so cool to watch!! Good decent and respectable advice's in an entertaining way!

[@bantay747]

Very good! Your instructions are straightforward, no jargons and no bulshits. Thank you for your effort teaching & sharing your techniques!

[@urbawz]

I am very new to bodybuilding as I have only trained for about a month. And I would very much appreciate if someone could give me an answer to this: Is it normal that things are going VERY slow in the beginning? Is it normal that I can't execute exercises the way they should be executed in the beginning? Do you believe that this will fix itself automatically over time, or what do you think?

[@LongboardNightRide]

Working out takes a lot of time before you see any amazing results. Transforming yourself is a long process. You will change a bit at a time. Patience and intensity is the key! Also, muscles need some time to accustom themselves to the new stress they endure. Stabilizing muscles need to be built before you see any great strength improvement. If you keep it up, it will fix by itself! Don't worry, just stay buff ;)!

[@urbawz]

LongboardJohny Thank you for the advice, much appreciated! :)

[@stewke89]

best advice i can give you: 1)do every exercises with perfect form 2)eat good 3)don't waste your money on supplements,trust me you're not going to get ripped in a month by using them,i spent a lot of money and took all kinds of supplements and there's no amazing transformation or amazing results from them,trust me just eat 3-4 good meals a day and you'll be just fine 4)lower your expectations,first year of training is called the year of newbie gains,meaning that in your first year of lifting you get the most muscle,after that it slows down drastically,don't expect to be ripped in a few months,be patient 5)realize now that you can't look like pro bodybuilder or even those aesthetics guy naturally,they're on steroids,and only other newb lifters will tell you they're not,trust me you'll realize whose on roids and who isn't after some time lifting

[@LongboardNightRide]

urbawz My pleasure dude!

[@TrykoTP]

It's absolutly normal that you can't execute your exercises 100% the right way when you start with bodybuilding. Your body has to learn the motion you are working with, because you never did something like that before. You just need to try to stick to the right form all the time, that's important. As i started lifting i wasn't able to do a lot of these exercises like benchpress and all this stuff. The best form for yourself will develop in your next years of training, but this will take some time. I'd recommend you to train with a friend who's well versed, he can check your form while training :P Good luck and keep lifting !

[@joekern1242]

These guys are awesome because they break down all their exercises to the most basic levels and describe them perfectly. You guys rock keep it up!

[@hossnotarkesh8871]

nice video brother, please have the camera man show your back when you are doing back exercises , please, I wanna see where exactly hit those exercises , thanks for the video again

[@FuPlaayz]

Buff Dudes, i have been doing this routine for a while now : Simple and Effective ! I just add Seated Cable Row for personal preference. Thank you Dudes, since you made this channel i made all kind of gains !

[@EmreBozkurtGuitar]

Dude you look like Victor Creed in this video :)

[@jagsl123]

Great video, i have noted over time the majority of serious lifters tend have issues with back development, this is primarily due to complexities of training back for both density and thickness

[@gabby_chan6317]

dude, you look like sabertooth here, from xmen origins of wolverine. hahaha BTW tnx for your vid tips. this could help me to do the right forms for my training :)

[@PopescuRomania]

If you are a serious lifter that trains several times a week I would advise to split the backexercises in two days. Day1 should focus on lower back (deadlift) and on the middle of the back (pull-ups). Day2 should consist of training the latisimus dorsi (lats). You can train them with the lat-pulldown, bend over rows (Google that shit). Hope this helps for beginners too.

[@MootjeR]

Great video bro

[@carrymycross84]

He said these are his favorite exercises. His favorite. For all the people asking..., were are their favorite exercises? Appreciate it brother now its time to get to work

[@mistervanderveer]

People really think he looks THAT insane? It's so blatantly obvious he doesn't do roids. He just has good genes, knows what he's doing (incorporates science) and has been doing it for a long time. Idiots are just jealous. And you should be.

[@donniegrande9186]

+mistervanderveer behind closed doors you'll never know if someone's on gear!

[@A3znqaey]

thaNKs for your videos, i worked out 4 years but i still learn more content from your channel :) very professional information!

[@月下旬以来已日上午时]

nice new hair look😊😉

[@tonyromochokemasternorings7581]

your channel is the best out of every fitness channel. very informational and gets right to the point. awesome.

[@THEADZBRADZ]

Dude looks like a beast bald

[@anre4499]

You do great videos! Your videos provide good information in a short period of time without being "preachy" or boring. Thanks

[@ColdBoi]

My pullups suck.. I can only do 8. I need another workout for my back.

[@mrludwarf]

You can use the "Lat pulldown" machine to adjust the weight.

[@1TieDye1]

then do sets of six or something. problem solved

[@wqb0786]

i do like 90% of the exercises he mentioned, the last exercise is awesome, recommend it to anyone

[@stratmanuk]

WOAH! No deadlifts, did I miss the deadlift bit or something? Maybe I should play it again? I must have missed it.......

[@stratmanuk]

Ooops sorry, just seen this :-) - Buff Dudes - 2 weeks ago +Sebastiaan Vaz we definitely love performing Deadlifts for heavy back days, but felt it deserved its own video. Be sure and check out our Deadlift tutorial video!

[@k3zza001]

if you struggle with chinups/pullups you can try doing negative only reps by standing on a chair or bench. Just jump to the top of the movement off the bench and then slowly lower yourself. Also, employing an underhand, or even better, a neutral grip (palms facing each other) will put your arms in a stronger position.

[@jonathansanabria188]

The "Don't do drugs" part makes me laugh hard XD its so random lmfao.

[@keith_hudson]

My favorite workout channel on youtube. Great job Buff Dudes

[@DocSteelhamer]

u should do a phone app with this

[@jmarcguy]

I watch this before every back workout. Seriously!! Not one of my favorite parts to work but this gets me motivated. Thanks Buffdudes!

[@sweetgemini6217]

Are all the workouts targeted specifically for men only? And what about your recipes, are they to gain muscle or can a woman follow the recipes and lose weight?

[@kevjumbaboo]

Women can do it as well. If you don't want to do the workout for size, just lower the weight and increase the reps. This is more for toning. And for his recipes, they are usually for increasing weight because of the the protein and caloric intake but they are still good. So you can just eat smaller portions and make sure to do a lot of cardio. Good Luck.

[@furqanahmed828]

kevjumbaboo No, women only gain mass if they eat more than they burn. This is the biggest myth around and keeps women confused. Eat at a caloric deficit if you want to lose weight but keep the weight high.

[@nirmalmuniandy7588]

Buff dudes is the best of all.. Literally they became my gym Guru

[@burtonsandquist6812]

The best program for force muscle growth here Gain Weight-F

[@jaredpatchell6875]

+Burton Sandquist thank you very much

[@warrengallogly4994]

+Burton Sandquist Well, I'll try

[@garyambriz9339]

+Burton Sandquist Thank you very much for a long time looking for the program

[@batuhanmerickulak7824]

nice fake profiles

[@kushmanRx]

i been doing this exact back excersise twice a week for ever i love it

[@recklessalex9341]

I prob cant do 3 pullups lets stand weigted lol

[@bradford5102]

lat pulldowns are good

[@samshooter1000]

Very true brother.. No one has the patience and discipline to do the same work everyday for personal benefit even..

[@x21FunSize21x]

no deadlift wtf

[@RokkitAk]

Deadlift is just deadlift day and calves, noob

[@MARZOSIRUS]

Seriously good information. Ive been doing pulldowns and have just not been satisfied with it. I always felt there were better exercises for the back. I knew about the pull ups. But never really knew about tbar row or reverse barbell row. Thanx much. I know these will give me the results I desire.

[@sarahcaronmakeup]

Brandon, your beauty is distracting...

[@luckennbaptiste4156]

Great video, I love working, but I have 3 bulging disk on lumbar area, and some of these exercises often increase my back pain. Great video, thank you for sharing

[@thomasalexande4876]

Don't do drugs, Is that steroids also........ (^^)

[@travelWithUsEurope]

Yes bro for sure.

[@cfalley2075]

Purnendu Dutta he's point out the hypocrisy of this buff dude because he's on the gear

[@thomasalexande4876]

how do you know, do you live with him ? Are you in a relationship with him ?

[@cfalley2075]

***** yea and gsp didnt grease against bj penn either

[@bbcake001]

***** Long and hard enough why I didn't thought of that in the first place!

[@ethanburley217]

you guys are the best. all your videos give 100% explanations unlike anyone else, thank you!

[@italianrepsta]

do you count weed as a drug buff dudes?

[@NandoDon]

italianrepsta it is a drug but not all drugs are bad

[@NandoDon]

Chris M you sir are a fucking idiot wake up sheep. If that’s your opinion then keep thinking that but that doesn’t take away from the FACT that weed isn’t bad and there’s tons of evidence to back my claim up. It’s safer than alcohol and the positives outweigh the negatives.

[@danielmontenegro5864]

Just tried this out for the first time, this gives you a pretty good pump

[@DShaker24]

Started doing Greg Plitt workout recently, and this just popped into recommended so I though I'll have a look. I am very satisfied with what I see, these exact exercises are the ones I'm doing. Keep on the good work!

[@NoCuteName4Me]

Hey, I know that park. I used to walk/jog around it when I lived over there. Just discovered your videos, they look great. Thank you for sharing.

[@DavidAkhter]

Good selection of exercises, going to have to figure out a way to apply all of them on back days. My lats and lower/mid back react quickly to weight exercises and get big fast but its the damn upper back (below the traps?) that are hard to hit. The Reverse Grip Bent Over Row seems promising.

[@James-ws7bq]

Same man

[@bookshelfmadness150]

This is the best fitness channel on KZbin

[@Cetoke]

I'd like to include that different variations and execution of the deadlift hits the back differently.

[@PopescuRomania]

You should mix the order up to surprise your muscles. That will get you the most growth and gains. This should be appliedd to every musclegroup and not only the back. Good luck

[@sikhman100]

superb advice and the very best selected vack exercises.so few people do straight arm pulldowns but it built my zane like back

[@ag10wisconsin]

Best back workout video in my opinion, great job!

[@theactualwhitehouse]

I’ve been looking for a workout that specifically makes lat’s wider! Thanks!

[@jhonnyruizz7310]

Hayden Scott Did this work for you bro?

[@stevenchick1653]

Brilliant ,given me some ideas for my. Middle back as my shoulders are overdeveloped and have a slight curve on top of spine so I'm told by my chiropractic.

[@mattdarr1974]

Buffdudes all ways make it simple and easily informative thank you guys keep posting.

[@93gursimranjot]

i really like how you present your videos looks like you put a lot of work into it. Great Video

[@Theslavecraig]

very impressive,, fantastic ,,, Don't do Drugs,,, so good to see dedicated guys that know what there doing and great roll models.. love your work Buff Dudes

[@ShippersLFS]

It works youre whole back if you do it correctly. Its a very underated exercise

[@nypackersfan]

best video ever about back workouts... for lower just do hypertrophy back extension or deadlift

[@IamtheGrynch]

You, sir, are an inspiration to us all.

[@chrisross743]

Thanx for the video, gonna really put in some work on my back this weekend!

[@michaelh9251]

Very informative probably one of the best channels on KZbin! Real accurate information as well as showing great form on excersises already been making more gainz getting that big ass back

[@k3zza001]

A lot of people do deadlifts when training legs because of it's emphasis on the posterior chain (glutes, hams) and not on back day, although i usually do them with back, but i don't go superheavy on them.

[@MAXimizeFitness]

The Deadlift is an exercise for building core- and gripstrength mainly. If you perform deadlifts in the hypertrophy parameters (8-12 reps, moderate-heavy weight) you will feel that your leg-, core- and forearmmuscles are those who come to failure first. So the most backmuscles in this exercise are not worked to build size.

[@adamyribarren3753]

What are the best lower back strengthening exercises?

[@KingKurt]

Done these, loved incorporating them.. had to add DEADLIFTS though.

[@missidealiste]

It'll be nice if you can go through into more details of each exercise like what to watch out, and point out the mistake usually people do when performing them.

[@franciscogaray3136]

Thanks for another awesome workout buff dudes. You make it easy to change up your routine.

[@Gregobars]

can you do the bent over row with dumbbells?

[@hotsaucebeliever]

I have a question if I may and I will be really grateful if you answer it. I do T-bar rows,Reverse dumbbell-flys(You know the one that really works the rear deltoids, I'm saying this because Idk the name precisely) ,Bent over Dumbbell rows ,Dumbbell pull-overs then Barbell shrugs then finally Wide grip pull-ups, do you think this is enough for the back? I don't do dead-lifts these days because I had a sleight back injury. Thank you, I really appreciate the help.

[@rickhoss2598]

Awesome video... you guys never fail to help my workouts

[@Ritschie161092]

its all a matter of how you do the exercise. if youre a powerlifter you might deadlift in a way that you build less muscle than a guy who trains rowing movements in a bodybuilder style. but you can also deadlift in a bodybuilding style, although that means less weight and a few different thoughts on the movement in term of contraction and tension

[@mrithun15]

Are the T-bar and the Bent over rows safe for someone with lower back issues (disc bulges in the lumbar spine) ?

[@FreakOutNL]

Hi BUFF dudes, Love your videos! Can you guys do a tutorials on pull-ups? For people who have never done pull-ups and/or don't know to start doing them?

[@patbrady2574]

I love the last quote: It aint easy being a buffed dude. So true. Fnk hard work.

[@g.kizildag]

one arm cable row X) In this exercise, I will add to my program. thanks Buff Dude

[@hotsaucebeliever]

Thanks again man. "Not bad at all" seems great to me because I designed it myself and I'm no pro lol but i will give your tips serous thought it's just because I workout t home and my equipment limits the range of workouts I can do , but I will try my best. Thanks alot man, I appreciate the help.

[@Masterofmonotony]

yes but so is deadlifts, seriously one could achive such a nice back with just deads but the exercises you said are awesome aswell

[@TommyBlanton]

T-Bar row! Holy shit! I'm not a heavy sweater, but I definitely had a sweat going on after four sets. Normally, I'll do pull ups (sort of weak), cable rows, lat pull downs, one arm rows and then go into biceps where I can usually complete 4 sets of 3 or 4 different exercises. After doing this routine I could only hit my biceps with two additional exercises and I didn't get past 3 sets. I was fried! It was awesome.

[@fitnytech]

You don’t have to be extreme; just consistent.