My Full Back Routine - 3 Exercises Only

[@NateGfit]

Push day next please

[@IKovacic]

If only all fitness community is run by such people like you. Honest, detailed, respectful and full of quality tips and content. Thanks Daniel

[@kaiserfakinaway5909]

the way this guy never says one thing is bad and just is always positive about weightlifting is so wholesome, i love it. Makes me feel really good and warm inside. Thanks buddy, keep up the amazing work.

[@YTStopCensoringFreedomOfspeech]

He's on TRT of course he tries to remain positive. He has many worries off camera.

[@kaiserfakinaway5909]

@YTStopCensoringFreedomOfspeech he's not natty? whaat?

[@YTStopCensoringFreedomOfspeech]

@@kaiserfakinaway5909 most of the big channels aren't these days. These guys never studied anything else besides the exercise portion of fitness. It's not that simple. I'm not writing this to diss or be negative. You can have his results and be natty. But you'll have to do more research and stick to a healthy lifestyle. It's not just exercising.

[@SeboHyatt]

@@kaiserfakinaway5909 He's assuming. Daniel has been pretty big muscle wise for a while now and has mostly maintained it for years. If he has put on muscle it was pretty marginal, which is common for people not juicing.

[@kaiserfakinaway5909]

@@SeboHyatt yeah i saw his 12-15 year old vids and he looks like this still so i don't think he's juicing

[@discounthistorychannel7292]

More videos like this please! Commentary on your exercises and experiences. You’re one of my biggest influences mate, cheers from a fellow gymbro from the land down under!

[@DanielFreakinAwesome2]

3:06 - I really needed to hear this. Through all the noise and bs on the internet where you 'need to be hitting pr's every week to progress', that just isn't realistic unless you are blasting gear. Intention and hitting failure is key.

[@SeanDubose]

Going through this right now with my pull up progression. But I’ve decided to chase quality reps over quantity and I’ve restarted with a resistance band. Now I start my workouts with hangs, scapular pull-ups, and then pull-ups, all with assist and all at a good tempo. I’ve been feeling my back open up more and I’m feeling more connected.

[@LiftLifeLove]

Exactly! I’m 54 and am not looking for personal pr. I just want to be fit and strong on my pull-ups and dips and make my nephews wish they were as fit and strong as I am 💯💯💯

[@marceloramos8927]

As always, superb video bro! I'd like to see a video on bulking, I'd really appreciate your opinion and approach to it since your size progression is very noticeable and you said you've been doing it lean. Thanks a lot for the great content. PS: When I started watching your videos I was 135kg and my lifetime goal was to do 1 pullup, a year and half later I can do 11 full rom pullups at 80kg, and I even started to add weight. Your videos on Calisthenics were the best help and motivation.

[@StergiosSotiriou]

Damn bro, keep up

[@CristianoSuiii82]

Bros shoulders💀

[@HoliGallistur1023]

boulder shoulders

[@FocusAthletes]

Weighted pull ups is one of the best. Hypertrophy and explosive strength for muscle ups.

[@cirostrizzi3760]

i'm nowhere near as tall as you are, but your physique and strength is very inspiring to me.

[@IS-116]

Love this kind of video! Can’t wait for similar formatted videos on shoulders, chest and legs next! Pleaseeee

[@Batstone22]

You deserve so much credit! Thank you for great videos like this and helping others.

[@NAVEENCHAURASIYAA]

I need your shoulder routine

[@dassilbelloul]

We

[@chandlereaves6573]

We

[@madspet9106]

Oui

[@julianas.3352]

Nosotros

[@peacemaker0071]

Handstand pushups

[@LiftLifeLove]

I go straight to you for all my Calesthenics and workouts, I’m 54 , 5’10 , 154 pounds, my pull-ups, dips and leg workouts are on point bc of your help. I’m getting stronger and leaner. I’m about 11% bf now. Thanks for all of your advice and tips! 💯💯💪🏾💪🏾💪🏾💪🏾

[@Doris-i4x]

Great video as always. Thanks for showing us an insight into how u train. Great help to all of us. Keep em coming!

[@livephysiology]

A very helpful point for motivation is made in the video about the plateau effect of exercise. Sometimes gains in strength or other fitness levels are not always noticeable. The exercise is still beneficial however, due to its maintenance effects. Maintaining the level of fitness is better than losing the level of fitness through detraining.

[@ST3FF3]

The car commentary clips were a very good idea to keep these videos fresh

[@pale2539]

Love this type of video Dan! We hope we can see some push/legs or even skill routine (if you are working on some) soon

[@Paroex]

My own personal solution for the strap conundrum is this: I train my grip/forearms separately. Mainly forearm curling motions, grippers, and hammer/reverse curl motions for the brachioradialis (can be done with rings and a towel). This way I can ensure that my back is the limiting muscle group on my pull days by using straps, but still improve my grip strength and forearm size. Obviously, if you're strapped (haha) for time, ditching the straps and hitting both grip and back with your pulling exercises is a good timesaver.

[@Doris-i4x]

Amazing video & great insight into your routine. Thanks for showcasing how it’s done! Awesome Daniel!

[@Wiizardii]

I just need to say Daniel that your form on those weighted pullups is perfect, pretty much how I want to approach that exercise as well. Your form is the weighted pullup equivalent to Clarence Kennedy's squats.

[@MrTipusss]

Love this format! Will totally simplify my back day, thank you!

[@SirSpeckz]

Thanks Love this video, keep them coming. Hopefully you cover push and legs

[@teabagfc]

I like the comment on not using straps. Yes, not doing so potentially leaves some hypertrophy on the table, but you've deliberately made that choice to develop your grip and forearms. I've found straps helpful but I guess it's a good idea to drop them for some pulling exercises. I'd love to see your shoulder routine!

[@truman4956]

For us Americans, 50 kgs is about 110 pounds. This guy is a beast!

[@igalflint]

Doing pull ups with extra weight is not healthy for the spine . The lumbar area is pulled down while arms make the effort to go up. it is like tearing the body apart. We are not orangotans. We can climb trees and mountains as long as we use our legs..

[@aether3456]

​@@igalflinthorrible take. Any hanging movement decompresses the spine which is not dangerous and can even be pain relieving for many people. Adding weight to the pull up doesn't change this. Nobody has ever herniated a disc during pull ups. The pull up does not even work the lumbar musculature. This is just needless fear mongering/ignorance.

[@אלוןהמר-ש6צ]

Aside of his Athleticism, Vadnel is the number one professional in his domain. He is super knowledgeable

[@D-Rex-]

Good work and good video! I always enjoy your content 🙂

[@MainCPUwon]

Good look. Definitely going to implement in the next workout

[@paulelverstone8677]

Love this workout. Absolutely solid advice on all aspects. I'll recco this to my mates... 💪

[@Picklosaurus]

Whatever gym you’re working out in looks absolutely incredible😵

[@simonhernandezlucas8730]

Lovely video. Love the frankness, the honesty "ego lifting style that i'm rocking here today"

[@aaaa-mv2wv]

very useful knowledge, greetings from Poland 😊

[@yoyoandrew123]

45 kg for reps is just badass.

[@tv26889]

Not when you have a small lower-body.

[@ttarratto]

@@tv26889🤫

[@DanielFreakinAwesome2]

@@tv26889 cope

[@89kilemal]

​@@tv26889He doesnt?

[@davidewing3438]

This vlog is good. Enough information. Not too much.

[@DanielReyGoitia]

Thanks 💪

[@reloadwin82]

Great video. What about the sets and reps?

[@YourLifeWasting]

will be using this Friday back and chest

[@fruttylol]

sick video and great physique. keep it up. sth worth considering might be using straps after your grip fails on your heavy pull days so you get the best of both worlds. might be a bit unpractical in some cases tho. cheers

[@megalomani4k]

Have you tried lying dumbbell curls for biceps? It places the biceps in an incredibly disadvantageous position and there is not really a way to cheat. Feels almost like a RTO hold at the bottom.

[@larrykrakow8927]

Ty

[@SamLesGo]

Nice one broski

[@ChathuraWijewantha]

You just described my back workout bro, thought I was not doing enough or variety of exercises. I do alternate between pull up and body weight row using the smith machine bar

[@bgrant48234]

Yeah this was pretty good, I need to get a bench that has the reclining back rest.😕🙂🤓😎🤠😏👍✌️👋👏💪🌾🍀🌿🍃🇺🇸

[@Mediorge]

Reject weakness embrace the mindset

[@MateuszRusinek-nc1up]

Weighted pull-ups or chin-ups are goated if it comes to back developement and strength.

[@tv26889]

no, rows are because they involve more muscle. Chin-up is a lat and rear delt movement, A row is a lat, rear delt, teres major, rhomboids, trap, and erector exercise.

[@Jlopez2207]

Good form

[@Tom-x7f3m]

Bro I had the same hairstyle when I was in primary school. Glad to see it.

[@snakejazz]

I neglected horizontal pulls too much to focus on vertical. I've gotten pretty wide but my back thickness is hugely lacking. Making up for it now.

[@iagodantasf]

Does it make sense to say that the Gironda Pull-Ups are the diagonal pull of Calisthenics? The movement pattern seems similar to me. I’ve been doing them for a while and and just love it. I also have been asking myself if the Gironda Pull-Ups can be the “row” of my back training, as it has the horizontal pull feature. What do you think, folks? Daniel, if you could share some thoughts on that or even make a video about it, I would truly appreciate it. I do respect your opinion. Nice video btw

[@xyzorq]

replying so I can see the answer

[@luxeayt6694]

I'd say rack chins are closer to a diagonal pull, but for intermediate/advanced people you need to add weight for it to be hard.

[@foxarium1577]

L sit chin up

[@upgradeiself1603]

Yes I agree. Another calisthenics version of the diagonal pull would be an inverted row on rings, feet elevated on a box, where you fold your hips at the bottom. you will get more range of motion out of this movement, more stretch in the lats, like in a pullup, but the contraction part is a horizontal pull/row. you go from vertical to horizontal pull. It´s also very easy to put additional weight plates on your belly.

[@noor29166]

U look insane 🔥🔥🔥

[@_sherlock_8009]

Doesn't back day come with biceps? Like that's the day hit 2 muscle groups, get a break for a day, move onto chest and triceps, and lastly (after another day), legs + shoulders. Idk what's push, pull, legs, but I think my method is the most optimal for 3 active days, and weekends are for other fun activities that involve moving

[@zaccai3927]

Always Dropping Gems ✨🤌🏾

[@keithhopkins1346]

Do this for every body part and give us some insight into your overall program.

[@LucaMacedoCoach]

My entire back routine is Pullup,Lat Prayer or Pullover however you want to call It and a Barbell Row. I do romanian deadlifts too and that trains the spinal erectors but on legday.

[@xiMaarKo]

Way better physique then any juice head 💪.

[@ramondgloory3027]

Great video bro, just keep going with great content :) My ideal back workout that I got from Onlymeal website workout program is, 3x15 Lat pulldown, 3x12 Reverse Lat pulldown, 3x8 Arm dumbbel row, 3x12 Cable row and Bent over row 2x10. With their workout plan I lost like 60lbs in three months and built really wide back. Everybody started noticing changes on my body.

[@Eddyffs1]

I will try that workout, sounds good. Congrats on results, 60lbs is pretty impressive. Worth to try that website

[@andyyy-e5p]

WHAAT 60lbs... I would give everything to lose that amount... I will try that website. thank you

[@trollEKer]

Can i only do chin up instead of pull up ?

[@servemdee6636]

The king of all excersies is the weighted pull up and chin up

[@Yuuta_Aisuke]

Well rounded and thick plus that width, i'm working to get that back details. I love your videos

[@thadeus53]

This guy has an outstanding physique. Something to strive for!

[@zasdffa]

can you just let go of the bar when you have additional weights on pullup or does it carry a risk of injury?

[@dannixv]

Could you also add sets and reps for every exercise? I assume your reps are around 6 per set? Nice video:)

[@Y0tam]

What’s your current split? Do you also have a dedicated arm day?

[@DrProfDude]

hi Daniel, could you simulate the high row with a seated pullup supported by your legs straightening when pulled close to the rings? could even use some weighted backpack or whatever when you manage +20 reps.

[@theotht]

For me my back day is just BW Wide grip Pull ups, shoulder width weighted PU, weighted chin ups, close grip weighted chin ups. Weight is varied on how im feeling but i keep it under 8 reps

[@stoicmadi9704]

Great coach. I believe you lack some upper back/external rotation focused exercises.

[@cunning-stunt]

Can you do a diagonal row on a pull up bar by pulling one arm at a time?

[@LegionKilo]

Between a pull up, and a machine pull down, I just do not understand why our physiology responds so differently.

[@daniellopesierra7804]

Hi Daniel, Im about to finish BBR, is this part of your hybrid program? What would you recommend after finishing BBR to keep building muscle?

[@snorkosaurus]

Doing more gym stuff you starting to look waaay bigger dude..... Btw lat prayers are awesome :)

[@andrealevin7835]

Great advise😊 I've been working on pull ups for almost a year and I still can't do 1😢 I've been doing all the work, including your tips on doing a pull. Im seeing improvement in my strength in terms of being able to hang longer, hold myself up longer, etc but still can't do a pull up! What am I doing wrong?

[@ramoramo5650]

first thing first it's important to understand that pull ups are a very difficult exercise so it's absolutely okay to not be able to blast sets of 15s especially for a beginner, if you could share your pull up program I may be able to advise you a bit more specifically. Consider 3 main points to get right for pull ups which are : -grip strength -weight to strength ratio, sometimes a person might just be too heavy to be able to properly do pull ups in that case cutting weight is the main thing to do -overall back strength obviously comes into play

[@andrealevin7835]

@ramoramo5650 thanks so much for the reply :) So I started with the pull up rows, I've been doing dead hangs and engagements, and eccentric holds, jump holds. I've only recently been able to do holds from the top position (wasn't strong enough before). I probably need to build more strength in my back like you said, so focus more on back exercises? Which main ones would you recommend? When I have some extra cash I really want to sign up for your programme! But for now I've just been watching your videos. I've managed to finally do a frog stand though, so at least I accomplished something this year😊 But thanks for the advice 🙏

[@andrealevin7835]

I agree about losing weight and I'm getting there. I decided last year to focus less on actually losing the weight and more on my strength, mobility, some calisthenics skills, etc and I lost 10kgs😁 This year I'm just going to push myself more because I think I can accomplish more than I think I can 😜

[@groxin]

The only thing this channel is missing is translated subtitles. (In my case spanish). Most of the videos I wish I could share them with my friends who dont understand a word in english 🤣

[@NOLIFTINGNOLIFE]

Nice video

[@embersandash]

What about lat pullover?

[@nicholasgault972]

Face pulls or reverse flies for upper back?

[@alericpetsch9020]

How do you integrate this while training skills? Since you already achieved front lever, do you just train back in a body builder style manner and just GTG with front lever ?

[@hunterb4241]

Do you think it is necessary to rotate chin-ups and pull-ups to maintain mobility in the forearms and shoulders or is curling enough to maintain most of the mobility in supination?

[@Ballistichydrant]

I cheat the f**k out of my barbell curls because it’s fun. And I use it to pre exhaust before doing more strict dumbbell curls. Then finish with band curls with the elbow way behind the shoulder, terrific burn. 😊

[@yairasraf6352]

Hi Daniel, what kind of deadlift belt do you use ?

[@AdnanCucak]

I wasn't able to do many "perfect" pullups and honestly it made me want to quit. I think ill go in and try this style.

[@byzbyz4237]

Use a resistance band and you'll progress really fast

[@robedwards6926]

Do you have a video on how to increase your pull ups from 3? 😅

[@leepatton3538]

Keep at it. I could only do 3 when I install my bar about 10 months ago. Now I can do 4 sets of 20-22 each. Daniel has a video in which he recommended chin ups. Especially with rings. I have found the biceps grip ( hands grip palms facing you) makes the exercise much easier. Straight pull-ups cause me more elbow strain.

[@leepatton3538]

I will be 71 in a month so anyone can do it - don’t give up. Consistency is key.

[@robedwards6926]

@leepatton3538 Awesome! How many can you knock out?

[@boneless9311]

Do supported pull up with a band if you have to, do negatives and/or holds, go through a full range of motion and make sure your form is right. I used to only be able to do 2 like 6 months ago and now I can do 6, its a slow process but it works

[@luxeayt6694]

@@boneless9311 I second this. Negatives, holds, bands if you have them.

[@creativenesswithtyson1466]

Hey man been following you for long, i have a issue hope you can help, actually i am pretty strong and big but cant perform basic calisthenics skills like handstand (struggle with balance) , planche (legs are heavy) i am stuck and would want your help... Gonna enjoy the video now

[@keyser_söze23]

First off you have quite a few things holding you back, boils down to one common thing. You're simply not strong enough 🤷🏾‍♂️. You say your heavy legs are restricting the planche, why can't your glutes and lower back support your legs? You need to do direct work on most major muscle groups when attempting full body holds like levers & planche.

[@viintage_b]

Yeah, I agree with first comment you just don’t have the functional strength being strong in the weight room doesn’t work the same for calisthenics

[@creativenesswithtyson1466]

​@@keyser_söze23i think i get it man but idk why i am still strong and look good and lean with good muscle maybe i didnt train the cali way.. Thanks have a good day ahead man

[@creativenesswithtyson1466]

@@viintage_b thanks for engaging brother i would hopefully come back go this comment and tell how i got better i am letting go of isolation exercises now and solely focusing on cali.

[@viintage_b]

@ unilateral exercises also help too, I also dare you to try a Nordic curl you will be humbled

[@joojotin]

My back routine is 2 exercises allways repeated. Pullups and chest supported rows, 1-2 sets each.

[@gymhell6]

How many times a week

[@joojotin]

@@gymhell6 If I do 3x week I cant recover, so I have to do 2x or 1x week. I also cant recover from 2 sets of both 2x week, so its only 1 set of each. I always recommend frquency over volume, and only moving down in frequency when volume is bare minimum (1 set) and you cant recover from that.

[@hopecritical-ops5554]

I don't think I've seen a back like yours 😮

[@joojotin]

@@hopecritical-ops5554 Thats crazy man

[@brianbadonde8700]

when it comes to hypertrophy with calisthenics like pull ups does anyone find just trying to add weight plateaus after 6 to 8 weeks, for me adding weight never led to better hypertrophy but just doing lots and lots of bodyweight reps did

[@edgefinesse4700]

Yes your correct

[@amrushaban9223]

Depends on how you approach progressive overload, your technique with weights vs without, your patience (i.e. whether you master a certain weight before increasing) and also fatigue management.

[@griff424]

just reduce the rest time between sets, this did wonders to me

[@brianbadonde8700]

@@griff424 yeah thats a very under used form of progression and it saves time which is a plus

[@TomDOLAN-cb9th]

Great channel, great advice but is it really necessary to film while driving??? All the best...

[@Doris-i4x]

It’s just something different

[@JB-vm1oz]

Any tips or exercises for a rib cage that keeps flaring - is it weak core/abdominals? For example, I wanna do the vacuum but I can't. Thanks in advance.

[@johnguest4525]

Hollow body holds.

[@w-james9277]

How often do you train each body part? Once per week? Twice? e.c.t.

[@Xkdnenwnen99.w]

Push leg pull rest push pull rest

[@w-james9277]

@Xkdnenwnen99.w Well, on Mondays, i do squats, RDL's, and shoulder presses, and if iv got time, I do some arm work. On Tuesdays I do bench press, pull ups, dips, bent over rows and ab work. Wednesday is 30-40 minutes on the rowing machine. Thursday is the same as Mondays and Fridays is the same as Tuesdays and Saturdays I either go for a run or do another session on the rower. Sunday is my rest day.

[@Perry0823]

how often do you do this per week?

[@primalpassion]

Are chin ups as good as diagonal pulls?

[@verrettjared]

Speaking of grip strength do you do any rock climbing

[@soccerzz5]

💪🏻🔥💪🏻🔥

[@zincminer]

2:30 Thanks for the nod to rick DE LA STICK!

[@MattiTheEverythingMechanic]

Would diagonal pulls be the same as wide grip pull ups? I feel the difference, i love the wide grip pulls. Seems the same movement

[@johnguest4525]

L-sit pull ups would be a better choice :)

[@samthomas1417]

Boss, is there a reason you were doing chest supported DB rows facing the bench that way, rather than leaning over the bench with your back parallel with it?

[@WizaGaming]

What about a lat row?

[@nickst0ne]

I only just reached 8 pull-ups (neutral grip). Would you recommend adding weight, or changing grip, or increasing reps, or something else?

[@ababy6074]

I have just gotten my first pull-ups (2). I can do about 6 chin-ups though. I'm working on upping my reps but what's the best way to do that? At the end of my max effort should I slow down the eccentric portion and do that?

[@griff424]

i started to doing low rest routine like i do 10 pull ups and 1 minute rest then i do 9 when i get to the 5 then i rest 30 sec

[@BrisLS1]

What is the absolute BEST position for your feet when doing pull-ups? If you can't outstretch your legs straight down, should you bend at the knee? Or make an L-shape with legs in front of the body? I keep getting distracted by this question. Thanks.

[@johnguest4525]

L-Sit pull up will be more beneficial. It puts the lats on stretch and shifts your center of gravity. You`ll notice a big difference in your explosive power.

[@Phuctraihat]

what if we cant do the chest supported row but we have ring? Ig there are only facepull and inverted row

[@do_odman]

My forearms tend to hurt more when relying on straps because the back of the forearm gets so much stronger than the belly from all the pressing. The only thing I use straps for now is heavy ass RDLs. If you train forearms directly you'll never be limited by grip strength on most things, they recover super quick so fitting just one day a week in isn't hard but honestly they recover so fast that alot of arm wrestlers will train them every single day.

[@hernandomosso]

how many days a week do you recommend doing pull -ups with extra weight? I am 68 years old and I do four sets of six repetition with a 20 kilos vest once a week.Sholul I include another day with extra weight?

[@kennylein1713]

I‘d say yes. If your body regenerates that give it a try

[@johnguest4525]

I do weighted pull ups on monday and bw L-sit, archer, narrow and wide grip pull ups on thursday.