Grow Your Stubborn Back (BEST FIX!)

[@agentperry8347]

Back isn't a problem for me but I'll still watch for the infinite knowledge

[@AlexLeonidas]

My man!! Much love and I hope you still take away some gems that will help grow your already impressive back to an even higher level!

[@Trysomieflexntjes]

​@@AlexLeonidasjust with your novice plan, my back blew up like Bane in less than a year. A jealous part of my family told my father i was taking gear. So at that time, i was living with my parents, my father searched my whole room.

[@joojotin]

​@@Trysomieflexntjes Thats ridiculous

[@dariantorres5733]

Same here

[@crazyaboutgains157]

​@@Trysomieflexntjes "you're too jacked, son. It can't be real."

[@Jack-tq3hu]

Alex's physique is looking insane, I remember watching since the 2016 buffet days, come such a long way!

[@AlexLeonidas]

2016 feels like yesterday, how time flies OG and how we've all improved so much!!!! I don't recognize my old self, mentally and physically.

[@Jack-tq3hu]

@@AlexLeonidas It's crazy man, always learning and improving. Much love!

[@stephen8996]

Yep I've been watching since then too. Always using bits and pieces of his advice and learning from him. Hell I take gear now and still follow Alex's journey in awe lol while still using his advice

[@MossisinaBox]

All those ego rack pulls didn't do much in the end, right?

[@Wolfuskaktus]

Well, he got yoked​@@MossisinaBox

[@zxcqwe6931]

You can say whatever you want about this man, but you have to admit that he knows thing or two about the back training.

[@AlexLeonidas]

Thank you for saying that! I'd say back training is one of my specialties.

[@Maynulhasan19]

It's a good fucking day when this man uploads

[@AlexLeonidas]

😂😂😂😂 Love to hear that!!

[@MarianoGrande1]

It's impressive how you can make a 30 minute video with 0 waffling. Just pure value.

[@manumano3887]

Dude you look unreal for a natural guy truly peak performance.

[@1aspirefit]

😅😂

[@brutusleao]

@@manumano3887 If you believe he is natural then you still believe in Santa Claus also

[@bluedude3313]

I switched to a 80% calisthenics program last year for a while and my lats never grew more. Always done hip hinges, horizontal rows, trap exercises, and pulldowns. But nothing made my lats wide like pullups. I even saw some good thickness gain. I went from 2 sets of 5 to 4 sets of 16 over the course of about 8 months. Full deadhang, strict pullups on rings and I gained nearly 10 lbs of raw muscle in my back over that same time. Don’t skip your pullups!!

[@stephen8996]

Same. Im cutting but decided to specialize in weighted chins and dips and it's going amazingly. I've always kept up on my pull ups no matter how far I bulked

[@rinkuhero]

when you do the sets of 16 do you reach dead hang position and go all the way to chin over bar? cuz usually when i see people say they can do that many pull-ups they are some sort of reduced range of motion thing. i can do about 8 full range of motion pull-ups but been stuck at that number for a while i can't imagine ever reaching 16 without shortening the range of motion, since i'm 6'4 with long arms each individual pull-up takes me a long time since i'm moving a huge distance, like 10 seconds per pull-up even when i move at top speed.

[@bluedude3313]

@@rinkuhero Yeah man full deadhang strict pullups, chin over bar, completely limp at the bottom. Each rep is hard and generally I get slower on the last five or so. But the range of motion is pretty great. I could pull lower (chest to bar instead of Chin over bar) but I could only bang out 8 or 10 of those.

[@rockyevans1584]

​@@rinkuherolmao 10 seconds per pull up? You're living in slow motion bro

[@rinkuhero]

@@rockyevans1584 true but when you have twice the distance to move as most people it's hard to help, one can't really do pull-ups twice as fast as normal height people to compensate

[@nomadicstrength]

Just clicked - if this is a weighted pullups vid I'm gonna enjoy every minute of it.

[@AlexLeonidas]

Weighted pullups and more, enjoy!

[@jassodhi968]

Do weighted chin ups (supinated grip) work the same or does it have to be pullups?

[@raven-19x]

@@jassodhi968Yes, chins hit the lats at a different angle. You won’t go wrong changing up the multiple pullup variations.

[@kizdog1796]

@@jassodhi968 both are good variations and both will work. dont stick to just one, use every variation of a pull up and chin up possible so you can keep the exercise forever and always have sm new or interesting to cycle to

[@indosmilus454]

Even through I'm more a back dominated athlete this video was still informative as hell, Can't wait for the chest and shoulders version of this!!

[@AlexLeonidas]

Check out the stubborn Playlist brother, those segments are covered 🙌

[@cristian9365]

They already exist man, and they are top quality videos and very complete

[@cristian9365]

THE STUBBORN MUSCLES SERIES IS BACK LFG!!! WE GONNA BECOME MASSIVE WITH THIS ONE

[@ulisesantonio5905]

Physique looking crazy bro I left a video on Basments video saying him and omniman are looking crazy. All 3 of you guys are looking crazy in different ways, natty community onna come up

[@bigt1013]

Fr, Alex, Omni man, NH, GVS and Basement have to be some of the greatest bodybuilders of all time. Carrying the world on their backs.

[@zwryy7622]

@bigt1013 NH looks like shit, the rest of'em look super insane

[@bigt1013]

@@zwryy7622 Stop the cap NH looks insane

[@DeNiruable]

Man Alex, it's crazy how far you've come physique and youtube-wise Stumbled upon your channel 9ish years ago and now you are one of the natty (youtube) legends and a inspiration for thousands of people Just wish I actually trained for all those 9 years I've been following you lol

[@AlexLeonidas]

Oh damn well at least you know EXACTLY what to do, super OG 💯

[@irelianeedsbuff9041]

this guy is proof that natty is the way for most people. I remember watching this man since 2015-16 and he is a beast now.

[@kidbrown2010]

I've seen videos where Alex's physique is used in the thumbnail for current day's natty limit. What a huge compliment and so well deserved because that B roll's physique is just insane for one of the few on social media that I actually trust are natty.

[@deavenhayes8187]

Hey Alex. I found your channel back when you and Greg had beef (I followed Greg). A few years later the gains are still strong. As a shorter lifter you have inspired me greatly. Almost weigh 180!! Forever grateful ❤

[@deavenhayes8187]

Also your physique is sickening… absolutely nasty

[@cuba317]

Your physique is the best i have ever seen! Much better than 99% of bodybuilders

[@patricksepicjourney7187]

Your back is INSANE!!! Your whole body looks insane. Your mind is strong too brother 💪

[@WiecznieNieNasycony]

you are going in the right direction, I see that you finally understood the basics of training which has been working for thousands of years, rejecting all this optimal crap

[@edn1279]

I can't believe your physique is still improving . I always think you've reached the peak but you keep on looking more insane.

[@ralf-5]

I’m sure most people don’t realise the crazy amount of knowledge squeezed into this video. It’s jam packed!

[@AlexLeonidas]

It's my pleasure to cram in all this information, cheers Ricky!

[@jubbajubbly5518]

Appreciate the uploads man. Knowing that what you are doing is possible for natty lifters is way more inspiring than any kind of physique an enhanced lifter possesses.

[@TuranZeynalliArmWrestling]

Been a follower for a long time. This is the type of content that needs to be on youtube. Keep em coming brother

[@AlexLeonidas]

Much love OG, doing my best!!

[@stark5679]

To see your progress thru the years is amazing. 💪

[@AlexLeonidas]

Thank you brother, it feels good when your old clothes don't fit right anymore and you mog your former physique which was already good.

[@Georges-yu8sh]

Alex's rotational programming and +1s mentality makes him look noticeably better every couple months.. displaying that the natty limit is only true in absolute age and not training age 💯💯

[@IvanDraco01]

My man can't stop throwing all the sacred knowledge at our faces 🐐

[@matthew223]

Every time a video comes out I feel thankful for subscribing like 10 years ago. You give the perfect amount of information to back the recommendations without us being scientists lol

[@AlexLeonidas]

Thank you OG Matthew, it's an applied science 💯

[@dolphin007x]

Boy, this is what I've been waiting for! I can't wait to watch this video through

[@catstar23]

Easy to get a big back when you've been carrying the natty youtube community for so many years 😂

[@AlexLeonidas]

My man I appreciate that but we're no longer alone!

[@Guardian-p9h]

@@AlexLeonidas I’m so happy people start to put respect on your name. I fucking hated the criticism to got back then

[@jlol933]

The density and leanness of his physique is mind blowing

[@rearlatspread39]

Always love hearing your advice man. I been following you before you had 10k subs. Even after falling out of the gym I always watch your content.

[@TobyKBTY]

I don't have nearly the definition and bulk in my back as Alex, but I've been following him for years and I'm happy that my focus on quality back training sorta circled back to a routine similar to this. With that said, I'm very happy with my back progress so far. Weighted pullups and chins, barbell, dumbell, cable rows, pullovers, RDL's...all very simple stuff that goes on rotation every once in a while, but the effort and progressive volume have given me a wider, fuller back. Hell just ramping up to 45 lbs on weighted chins (I'm already 205lbs) has been MASSIVE for my back.

[@leinekenugelvondoofenfocke1002]

I recently got Bromley'd into doing farmers walks with straps, and that shit is smoking my traps, shoulders, calves, hips, feet, core, and even my neck as crazy as that sounds. I really think carries are a missing movement in the gym. They don't just hit a lot of muscles, they hit a lot of muscles well, and it develops work capacity so that you can do everything else well. I have terrible traps genetics, but they are slowly starting to come up, and all I've been doing for them on this block is farmers, front carries, and deadlifts.

[@AlgernonBrosplitz]

Same. Used to do only heavy carries at 30+ feet distance but tried the Bromley variation today. Think I walked close to 2 minutes on the first set and got the middle trap pump of my life.

[@AlexLeonidas]

Farmer walks are the truth for traps! Same reason why heavy hinges work, the constant weighted stretch.

[@virtuerse]

Bro that shot at 4:00 is insane, it’s like you’re manhandling the rack with your feet. Pure testosterone terror.

[@georgehlio4023]

Best back specialization video ever! Congratulations! Really need to watch it many times to keep notes, digest and program build

[@SaturnoMovement]

My man you are looking insane here! Natties God right here. Stellar work. -Gabo

[@ApoorvVerma-wz9ps]

Alex you are an inspiration man . A total legend in the lifting community 🎉

[@DrTopLiftDPT]

You're an inspiration Alex

[@AlexLeonidas]

Much love, so are you!!

[@346ask]

Alex it's been a while since I've watched your content, and I must say you continue to progress in your physique, knowledge and video quality.

[@R1GHTEOUS888]

The world needs more teachers and leaders like you bruh 🤞🏿💪🏿✌🏿💯

[@jomainasdf1433]

Alex Leonidas is legit

[@HonorViego]

You inspire me so much Alex Leonidas, I'm going to make you proud

[@MattdoesJJ]

Bro looking absolutely insane. I’m not sure if you’ve covered it already, but I’d love to see a chest version of this video!

[@penumbramine]

sandbag work has been a boon for my upper and lower back at the same time. carries, shouldering regressions, and rows are great. rows in specific can allow you to do a ton of volume. its just less fatiguing than barbell rows even at a higher weight for me.

[@AlexLeonidas]

Sandbags are definitely underrated, I also took advantage some years ago.

[@JDirty-w-tha-30]

Dang I didnt expect such a comprehensive guide honestly! Loving the detail. Have you considered doing an ultimate manual video to summarize your key training principles and beliefs, similar to Omni Mans annual guide? You cover so much content already I know it couldn't fit everything, but at least a strong starting point for someone new to channel or looking for a summary of your highest return on investment principles? What has me most curious is how you train so damn hard but seem to never be dealing with pains or injuries. I believe that is what stops a huge majority from making the gains they want. I know youve talked about conjugate before but would love to hear more and how it ties into the rest of what to do in/out of the gym.

[@AlexLeonidas]

Some good ideas here and yes my lack of injuries 100% has to do with my conjugate background.

[@Return2Nothingness]

You're motivational as hell man, thanks for doing what you do!

[@smebbo6435]

to me this is the best back video i have ever seen and i have seen a lot

[@Peter-cp7xx]

Strong on most exercises for back. But not vertical pulls. I need a video for all that concerns vertical pulls. Programing and the whole package. ❤❤ keep the videos coming alex! Truly one of the GOAT among modern natties!

[@dorin5741]

Best video on Back ever man! Thank you! An elite back is the most impressive thing in my opinion 👌

[@heru32288]

You the truth bro one of the most consistent I respect your grind homie💯💯💯💯

[@AlexLeonidas]

Thank you brother, real recognize

[@The_Legend715]

Day 200 of asking alex for the back episode it's finally here. I used to pray for days like these

[@joshhulett1053]

Alex, do you think you could release something to show what you consider all the strength standards for the lifts you care about. You talk about them randomly in videos but getting a full list of them in a video or PDF for everyone to strive for would be excellent!

[@qu3nt0r]

Upper/Lower/Push/Pull slit seems like the perfect split for me. But can you elaborate on what exercises should I do for the upper day? Since there’s a push and pull day, does the upper day include both? Or a slightly watered down variation cause we’re hitting both sides in the same session. Big thanks if you can elaborate on that, this video really helped me rethink my workouts, since I’ve been getting one injury after another lately and my progress has definitely hit a plateau.

[@akage444]

Wake up call video I needed. Great tips -- especially the horizontal vs vertical bias ratio per individuality.

[@durron_1]

Thanks for so much quality information, best 27 minutes of the day.

[@AlexLeonidas]

Love to hear that!!

[@diinu1391]

Good to see The Rollon expander at work❤Just got the normal version for myself

[@AlexLeonidas]

It's crazy bro I can't lock 3 springs

[@SaminhL]

Your video is so informative and eye opening! I can’t wait to add this to workout program to further enhance it. Your content is the best 💪

[@VeritableVagabond]

15 reps with 95lb added on pull-ups. You’re right. Thank for the inspiration. I’ve never thought I would if fathom of doing that, but now I want to.

[@DCJayhawk57]

Did my thickness-focused back/posterior chain day today. Chest supported wide T-bar row Dumbbell row Neutral weighted pullup Beltless RDL Power shrug Leg curl I program upper traps separately from the rest of my back volume, and only hit the power shrugs once a week since they take several days to recover. My second back day is fewer exercises and more lat-focused. Plate loaded single arm pulldown Narrow neutral chest supported T-bar row Ultra wide weighted pullup

[@jxqu371]

My inspiration for real, your videos are gems I always look forward to the next upload 🙏🙏🙏

[@AlexLeonidas]

I'm honored to inspire you! 🙏🙏🙏

[@louistaljaard1765]

Yo Alex would love to see down workouts, and calenthestics again, loves those type of workouts, keep up the good work your channel is golden, cheers from South Africa

[@CamMoralesFinance]

I watched a video years ago. You had a tiny following....good shit blowing up man.

[@PunfuN.]

I was doing 1:1 ratio of horizontal and vertical pulling movements. My back was wide but not really that thick. I changed the ratio to 2:1 and I've seen massive improvements in the matter of a few months.

[@CameronOrtiz-o3r]

Your physique has always been great but your physique now just looks better then ever. This is the best youve ever looked in my opinion. Anesthetic asf and yoked as hell.

[@joshuasordo3958]

Great vid. We need more in-depth vids like this on fitness youtube!

[@delawn4532]

Omg I was just wondering about which exercises to pick for my back, yes!!!

[@brennand933]

I know it was technically covered when you mentioned "deadlift variations" but I think mentioning stiff legged deadlifts specifically is good to talk about because it forces you to maximally recruit the spinal erectors from the start in a completely hinged over position. Probably my favorite spinal erector builder overall

[@bersel]

You actually made me rethink my back workout. Thank you alex!

[@AlexLeonidas]

Awesome man!!

[@austinlittke5580]

Alex is like the Tom Green of the youtube fitness community. He originated and innovated everything before anyone else was doing it or talking about it

[@jakezaragoza6091]

Great video on how to grow the turtle shell💪🏽There’s just something about working out the Back !

[@aaronquinn8241]

I love that you mention OHP for back I really feel this with a wider(ish) grip, protracted scapula & strict form after a set of BO Rows they light my mid & upper traps up to bits!

[@michaelanthony4750]

Dude this is knowledge gold! Thanks for this info!

[@harishkrishnan4099]

Thanks for the video. I skipped back for a long time and I've been training it consistently for the past 6-7 months.

[@dondinero13]

Awesome video brother. Keep up the great content

[@aeriel26]

The thumbnail is craaaazy!!!! 🔥🔥🔥

[@Sleestack23]

Another well thought out, comprehensive video.

[@sonzai5162]

STUBBORN CALVES NEXT

[@dynaspinner64]

I second this.

[@Bigbiceps301]

my stubborn calves comes from me skipping them 😂

[@JasonAizatoZemeckis]

My calves are actually bigger than my upper leg, but i third this

[@wotanjugend974]

People will say they have stubborn calves while doing like 3 half assed sets 2 times a week. Like at least try 6 sets 2-3 times a week with bottom end partials and a static hold at the end and see if they are still stubborn

[@JasonAizatoZemeckis]

@@wotanjugend974 true, I actually do them 4 times a week, and I've seen good results from it

[@Shadow_de_Kronos]

It's a little difficult to find the equipment, but for those with the access to such things, Atlas stone loads to chest height and heavy farmer walks are an absolute GOAT tier yoke builder package.

[@nitish2049]

Thanks bro, I seem to always learn something new from your videos.

[@MestizoMentality]

Thanks for entertaining & educating me with your expertise during my cardio session 🙏💪

[@AlexLeonidas]

Happy to hear that!

[@ballisingh7295]

Your videos keep force pushing me to set my strength standards high as all time vegan natty. So greatfull for these precious gem 💎 tips. Hope you gona bestow some of your diet wisdom on us as-well. 💪🏼

[@mr.potatohead6138]

I don't doubt anything you said in this video. However, I think a lot depends on what you do outside of training. Manual labor jobs involves so much lower back but not really heavy or noticeable until one day it " snaps" for no apparent reason. Accumulated fatigue is nasty and hard to monitor. Catch 22 on whether to try and strengthen spinal erector or give it more rest and recovery, close to 30 years and still trying to find balance lol.

[@StopTheDamnTape]

Yep I was stubborn about that fact for years. Digging trenches, mixing concrete etc on the daily but still wanted to train deadlifts, rows, cleans and squats etc hard and heavy regularly. Most people have no clue. The reality is for example I could deadlift 5 plates for 6-10 reps but I would have days my back was so fried from work I couldn’t budge 4 plates during my warm ups. As you said it’s an accumulated fatigue, no amount of food or sleep does shit for it. The closest I’ve gotten to something “optimal” with it is hitting any lower back heavy stuff on the weekend, and trying to find less spine heavy stuff for any legs or back stuff during the work week. And focusing on “decompressive” stuff like reversed hypers, hanging leg raises etc

[@mr.potatohead6138]

@@StopTheDamnTape I've quit bar bell squats and conventional deadlift, use Romanian dl. I've recently got into sandbag training, that takes care of posterior chain as well as reverse hypers and extensions. Bike hill sprints and sandbag squats for the rest of legs. You're stronger than me and probably bigger too, but I'm still getting lower back issues about 2xs per year, literally crawl out of bed for first 3 days then feels better after a week but not 100%. Over use, that's just how it is, I'm glutton for punishment...lol

[@StopTheDamnTape]

@@mr.potatohead6138 yeah bro, I feel you my back was being chaos a couple years back since I was too stubborn to hold back at the gym or work, just pulverising the body on both fronts … I threw away barbell squats and deadlifts for a good few years, I’ve returned to them but stick to higher rep ranges and or bigger ROM variants on them now and it actually feels more productive imo. I agree on all those others methods too… I started to realise all the body reacts to is being challenged/tension. There’s nothing magic about any one method or lift.

[@kacza1472]

Great video as always Alex, As much as back is easilly my best bodypart both strenght and physique wise (70kg pull up at 93kg BW and 187cm height) I still loved to watch and see Your perspective and take out some tips for future workouts, what I would love to see from You is a complete lower body building tutorial

[@balintlosonci3578]

To me the only movement that seems to work for back is the introverted row. It's very similar to the normal barbell row, but you do it strictly with your headphone on, avoiding eye contact and the furthest away from any other person in the gym. For all this reason it's much safer to do it at your home gym.

[@shebinshamsuddeen1948]

What about deadlifts , should i do them in pull days or is rdl enough as hip hinges

[@ofueysytukbfdstwwyrg]

Hi Alex, I absolutely love your content and really appreciate all the effort you put into it! Could you please make a video explaining progressive overload? I understand the concept, but I'm struggling to figure out how to apply it in practice. Thanks so much!

[@deeel1364]

Excellent video King!!!

[@csabi-vc3bu]

Legit vid. When I trained similar to this I had my best gains ever. Is there a chest/shoulders muscles version coming?

[@damirg5388]

Hey, Alex. When is the new novice program coming up? We would be really glad to see it! Thank you for the content!

[@zombieprodigy9788]

God bless you for your such high quality videos man thank you so much 🫡

[@roohaa8382]

Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakn' huge, solid, thick and tight you can get. Thanks for the motivation.

[@huydang813]

Looking to level up my back in the next year. This is exactly what I need

[@Drums_strength_mobility]

Bro has an insane back holy shit, love watching him hype the pullups

[@raven-19x]

Another great video man! 🐐

[@bobbyhunt3009]

Alex, I want you to know that you have an Extraordinary body. I agree with 90% of what I have heard you teach on your channel, alas let me say Sir, you have reached the Pinnacle of Bodybuilding. Amazing!!!!!!!

[@AlexLeonidas]

You rock Bobby, thank you so much!!!!!

[@bobbyhunt3009]

@@AlexLeonidas You're Welcome Stud

[@josephwong-x4k]

Sheesh that thumbnail looks inhuman! Keep up the great work Alex!

[@GillRapz]

Broo awesome video!! Could you please do one on “Grow your Stubborn Calves”? Would appreciate it alot!!

[@MHM452]

Excellent Video. Wanted some advice on sets & reps. This is my current split (I do rack Pulls below the knee 1x per week, and RDL 1x per week). So the below is just my back exercises that I Superset with my push movements Workout A: Weighted Neutral Grip Pull Ups 3x10 (top set 24kgx10, then drop downs) 3xAMRAP bodyweight Inverse rows 3x8-12 Barbell Shrugs 3x8-14 chest supported rear delt fly partial reps Workout B: 3xAMRAP Behind the neck bodyweight pull ups 3x8-12 single arm DB rows 3x8-10 barbell Shrugs 3x8-14 chest supported rear delt fly partial reps I do lui raises and some other Rotator Cuff movements as warm ups, 3-4 total sets Would you recommend any adjustments to this workout? I know you said ideally no more than 12 sets per week, so do you think I should drop it to 2 sets per exercise, and how should I programme weight & reps? Any advice would be much appreciated

[@Geese4life]

These are basically the 10 commandments of back

[@yslovacs]

Great video Alex

[@christopherwhitley9923]

Alex looking freaky. Hard work pays off obviously.