No-Holds-Barred Back Workout | IFBB Pro Branch Warren

IFBB pro Branch Warren has been an elite bodybuilder for nearly two decades. Follow along with this back workout as he explains what it took to reach the top of a sport.
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Rarely does watching a 20-minute workout feel so captivating, but listening to IFBB pro Branch Warren discuss his training, his career, and what it takes to be on top is an experience any past, present, or future bodybuilder should have.
This back workout is straightforward, but Warren's approach makes it special. Never content to leave anything in the tank, he pushes himself to the limit, and takes us along for the ride.
| IFBB Pro Branch Warren's Back Workout |
1. Wide-Grip Lat Pulldown: 3 sets, 10 reps
2. T-Bar Row: 4 sets, 10 reps (double drop set last set)
3. Seated Cable Rows: 4 sets, 10-12 reps (double drop set last set)
4. One-Arm Dumbbell Row: 3 sets, 8 reps (per side)
5. Leverage Iso Row: 3 sets, 10 reps
6. close-Grip Front Lat Pulldown: 2 sets, 12 reps
7. Hyperextensions: 2 sets, 15 reps
| Train Because You Love It |
Though his pro bodybuilding career is behind him, Warren still has sage advice for the iron athlete of today.
"There are a lot of opportunities out there, through social media, for fitness athletes," he acknowledges. "But even if you're a world-class athlete, you only have a finite amount of time to be on top.
"Be smart, train smart, don't injure yourself. There's no magic formula, no magic pills. Just hard work and dedication.
"If you get there, it's worth it. I had a 16-year pro career, and I had a blast. I had the time of my life. It was my dream, and I got to live my dream. So, it can be done. But it just takes time and you've got to be realistic.
"Do this because you love doing it. I never trained for fame or for money. I trained because I loved doing it."
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#Bodybuilding
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[@bodybuildingcom]

► Shop GASP Clothing & Accessories Supplements: bbcom.me/2NrUKlR ► Premium Fitness Plans: bbcom.me/2Nr6nJT | IFBB Pro Branch Warren's Back Workout | 1. Wide-Grip Lat Pulldown: 3 sets, 10 reps 2. T-Bar Row: 4 sets, 10 reps (double drop set last set) 3. Seated Cable Rows: 4 sets, 10-12 reps (double drop set last set) 4. One-Arm Dumbbell Row: 3 sets, 8 reps (per side) 5. Leverage Iso Row: 3 sets, 10 reps 6. close-Grip Front Lat Pulldown: 2 sets, 12 reps 7. Hyperextensions: 2 sets, 15 reps | GASP Tee's & Tank Tops | ► Basic Utility Tee: bbcom.me/2Nt24xD ► HL Yoke Tee: bbcom.me/2Nt268J ► Long Sleeve Thermal Hoodie: bbcom.me/2Nr6Xax ► Ribbed T-Back Tank: bbcom.me/2Nr7l8P ► Standard Issue Tee: bbcom.me/2NnsQrh ► The Sequel Tee: bbcom.me/2Ns0eNC ► Throwback Sleeveless Tee: bbcom.me/2Ns0xrK | GASP Pants & Shorts | ► #1 Mesh Pants: bbcom.me/2Ns0Wug ► #1 Mesh Shorts: bbcom.me/2NqUKCx ► Jersey Training Pants: bbcom.me/2NqOVoQ ► No. 89 Mesh Pants: bbcom.me/2NqVeIR ► Pro Mesh Shorts: bbcom.me/2NtJ6qP ► Thermal Shorts: bbcom.me/2NrVgQP ► Throwback Straight Pants: bbcom.me/2NtjKcH | GASP Hoodie & Jackets | ► 1,2 IBS Hoodie: bbcom.me/2NrVG9R ► Utility Jacket: bbcom.me/2NqP0Zz | GASP Accessories | ► Knee Wraps: bbcom.me/2Nt2fsN ► Hardcore Wrist Wraps: bbcom.me/2Nrzhtv ► Power Elbow Sleeves: bbcom.me/2Nr7f17 ► Power Wrist Straps: bbcom.me/2NrzT2h ► Training Belt: bbcom.me/2Ns150M | Follow GASP | ► KZbin: kzbin.info ► Instagram: instagram.com/officialgasp/ ► Facebook: facebook.com/gaspofficial/ | Follow Branch Warren | ► Instagram: instagram.com/thebranchwarren/

[@mahmoudbob2094]

Bodybuilding.com *amazing my bro*

[@MrANSHUMN]

AMAGING

[@raqibansari8941]

Bodybuilding.com bro plz

[@johnathonbennett1980]

It's bodybuilding not form building...

[@johnnymags55]

I just feel sorry for this guy. He tries so hard but gets injured by rain and a horse which he kinda deserved cause he was talking smack and showing off. And he is the opposite of training smart. He does have his nutrition, drugs,and trolling down though. Not anything to set himself apart from your average crossfitter. I'm not hiding either. And beware I'm a horse after it rains. Best of luck to you.

[@TomVFormOfficial]

This man proves that it doesn’t take perfect form to build loads of muscle and gain strength. Not my style, but it’s easy to criticise someone else that is obviously successful in what he is doing. He’s doing his thing with 100% dedication and that is what counts.

[@xyoungdipsetx]

V-Form Official I don’t really count him as successful. Dude body looks like shit

[@TomVFormOfficial]

Joseph ...that’s your subjective opinion and you may have it. But he was on the Olympia stage for years and he crushed his dream. Not many people can say that about themselves. He was one of the most recognised bodybuilders during his active time and still is very inspiring and well known. That deserves a little more respect, don’t you think?

[@Bboytraxx]

Yep you don't need form when you have drugs.

[@eddieboy1313]

Well said. Everyone's body responds to different weight, reps and style.

[@jeffbridges673]

EddieBoy 13 i agree that he looks awful though, and training with bad form will get you injured eventually

[@mclaren911]

A whole load of negative KZbin comments but no one here has stepped on an Olympia stage. There is more than one way. See what best works for you. Apply and then analyze. At the VERY LEAST, value his mentality and work ethic

[@panzerwaffen2873]

I couldn't agree more well said

[@keithlilly5774]

Agree, he stepped on the o stage and got 2nd place.. Won multiple. Arnold classics. He is a beast period.

[@jeromepowell8594]

Lmao facts these dudes will never step on stage

[@washredskin887]

Stepping on stage doesn't mean you should train like shit.

[@Sully.Man007]

@@washredskin887that’s an opinion not a fact . Results speaks

[@ToneMottGymBox]

Branch Warren is da man. I always like his passion. He’s always focus

[@bodybuildingcom]

We definitely agree with you! 💪

[@TheBb6prelude]

Tone Mott Gym Box I agree. This man is a true champion.

[@scotservs]

It'sso weird to see him training in such a clean. quiet,really modern type gym because i am so used to seeing him at Brians old, dirty, hardcore, body building gym in Texas.loved it.He still makes it work cause he's Branch Warren. thank you sir for all you have been and done for the sport of Bodybuilding.your still one of the best ever.

[@ezekieljarek7705]

Branch could easily make a comeback! If Levrone did it after 12 years of no workout, Branch could do it too! Who wanna see him back on stage?

[@joeboxernum31]

The man is a legend... Great vid keep em..The weights are the same weights you will find at any gym..What makes him different is his Intensity!.!. One reason majority of people in the comments wont achieve their goals!

[@bodybuildingcom]

He definitely takes no prisoners when he goes into the gym!

[@trisial6997]

It's weird seeing branch train in a modern gym 😂😂

[@jeet577]

Branch just kills those weights..!!

[@davidtorres-np6fq]

Amazing guy Branch Warren he is one of the most hard core bodybuilders i seen keep it up Bro! thnx for the video guys!

[@codybrown9401]

Y"all should be taking notes. He was once #2 in the world yet you still want to criticize him for his form. Nothing about this guy is normal so neither should you expect his training to be. He is intense, hardworking and bodybuilding as a whole would benefit if more guys out there were like him.

[@danieljones2287]

Cody Brown lol shut up will u

[@codybrown9401]

Sure "Danny" I'll shut up and take my ass to the gym to make some gainz which is where you ought to be. I bet you don't got an once of muscle on you haha

[@ricoval49]

Great fn video. Branch will always be one of my absolute favorite lifters 💪🏽

[@bodybuildingcom]

Yeah he is awesome 💪

[@markoticz]

I like his intensity and tom platz amd ronnie

[@mikep3322]

Weird to see him working out at this place rather then metroflex

[@jeremiahhall2281]

Whoever did the video footage and editing for Branch to narrate over was perfect!!! 14:32

[@ExtremelystrongforJesus]

Mad man in the gym... that's what I focus on...love you Branch

[@bigstew0369]

Amazing video! I love the fact that it was a lot longer than the usual videos

[@bodybuildingcom]

Thanks for checking it out!

[@Carpe-Diem--]

Yeah buddy ! Light weight

[@wrknhvc7708]

I go to Metroflex for my training and I’ve seen Branch do his training.. ladies and gents it’s very hardcore. I don’t think many would be able to keep up to what he does, and it’s working out for him cuz he’s a pro. Haters will hate..

[@dereksanders5903]

Branch is a beast

[@bodybuildingcom]

Yeah he is!

[@kwalela85]

That's intensity, that's power, that's champion, bottom line. Lift heavy with power, get big, and strong. Lift little, stay little. Keep "perfect form" amateur talk up against the wall watching. Enjoy the show.

[@3701120]

like this guy , my favourite bodybuilder ..

[@mikebb1000]

Branch is all about moving weight and building muscle 👍

[@saurabharya9152]

Man that's what I call a workout 👍👍👍👍

[@bodybuildingcom]

You should give it a go!

[@Rondoo29]

Branch has always been a work horse

[@bodybuildingcom]

🐴🐴🐴

[@Marc_Masters]

People can talk all they want Branch Warren is a legend. Period.

[@Heavydeadarms]

More of this please.

[@crustycock593]

finally a real mans workout

[@bodybuildingcom]

💪💪

[@adjeastludean5640]

Branch Warren is always branch Warren. Lift heavy, Sloppy foam, use a lot of momentum.. He never change his style. oooo yeah. Warren rulez

[@bodybuildingcom]

It is what he does!

[@Giggiyygoo]

I incorporate some branch style workouts in every once in a while. Pick a weight that's too heavy and cheat. You get a massive pump, and are usually sore. I'm not saying do it all the time, but it does work good.

[@Kobinals]

Branch will always be my fav Bodybuilder

[@seanfitz]

the one thing you get from watching Branch working out is motivated to get your ass in the gym! when it comes to how he works out, well take advice from someone that cherishes form. he works out like a high school football player lol

[@R199oshan]

#respect... Guys stop talking shit about his form.. he is pro bodybuilder.. have some respect..

[@lifeofchandler5295]

Best channel for great information on workouts 100%

[@bodybuildingcom]

Thanks a lot!

[@mithunkartha]

Beast!

[@bodybuildingcom]

Yes he definitely is!

[@kelvinwashington4303]

Man, Branch is one of those people who is another species. One of the Greats from Mount Olympis Zeus touched his Father and Branch Warren was born

[@shamarr7459]

Hell yea dude! Don’t play wit those weights!

[@bodybuildingcom]

Pick them up and put them down!

[@nichts_als_die_Wahrheit]

always fun watching this beast working out

[@PawanKumar-sc7qp]

We love you for your HARDWORKOUT♡

[@bodybuildingcom]

He definitely works hard! That is for sure!

[@franklincascante8456]

Im tired just to see him... branch is more than beast 🤣💪💪💪💪💪💪🏋️‍♂️

[@Imhotep_DrummerJones]

Everybody talking about his form🤦🏾‍♂️ don’t be ignorant people... yes it’s good to be safe with proper form that fits YOUR BODY!!! Everyone is different and hitting a muscle is done differently from person to person!! He has wins to prove his style works for him!!

[@tomasapini2621]

Great video thanks.

[@zchef9633]

Dorian Yates would be like bro stop swinging

[@bodybuildingcom]

Dorian Yates is an absolute monster!

[@domd9876]

John Doe right, because Branch Warren is an alien and defies human physiology? Right.

[@kresnakristiadi2106]

@@domd9876 lol

[@the110exec.5]

All pros do "cheat reps". 🤷🏾

[@chronic_elite]

Who cares, this video is about Branch Warren not Dorian Yates

[@andrewvincent89]

Easily one of my favorite bodybuilders.

[@BruceWillisiscool]

I respect Branch for everything he has accomplished but if some young kid or a newbie sees this, theyre going to start loading up to much weight, injure themselves and go to snap city. Lift smart, lift right and enjoy bodybuilding. The heavy weigh will come with time.

[@bodybuildingcom]

You are definitely right! Lift smart and the right way!

[@shadesketch9572]

Thanks for the tip Bruce Willis

[@TkKirkland-lm5wv]

Most kids are gonna hit planet fitness and get sad when they don't find a tbar

[@TheMindfulOpinion]

It's not his problem if they find the BIGGEST mother fucker and try and mimic his style. They should do their research and figure out what works best for themselves!!

[@dashingszn9676]

Tuv fitness Do you know how much impact these bodybuilders have on skinny young kids

[@djalil9693]

Bransh is the best

[@jaydeepdhangar9507]

Awesome

[@klevdavful]

He's a beast in the jungle on this one look at him rep😎😎😎😎😎

[@julianmojo]

Form or bad form . Branch always looked incredible . Different things work for different people. It worked for him and he works fucking hard and intense.

[@bodybuildingcom]

100% agree!

[@harlisspotato3865]

100% disagree. Worst bodybuilder of all time.

[@calinmarincus7032]

I like his style!!!

[@anirbansarkar5409]

Legends in gym

[@raqibansari8941]

49 views and 56 likes the power of bodybuilding

[@bodybuildingcom]

That was just a start!

[@raqibansari8941]

Bodybuilding.com i know

[@TheShowtime85]

Everybody is different, people always talk shit about Branch’s form but it works for him. He’s pretty built.

[@bodybuildingcom]

That is very true!

[@moisesqlzmotivation]

Spectacular, I'm from Branch Warren.

[@bodybuildingcom]

He's legit!

[@kwamedrain8728]

So much hate in these comments.. This guy is a legend.. have some respect

[@muscularavinash8848]

Awesome brother U r Real man

[@cellulersweller6562]

Pencil necks commenting.

[@alexroberts9386]

The only people who pride themselves on their form are guys that can’t get big🤷‍♂️

[@sanjeetjaiswal8104]

Legend

[@ChazzZimmermanMedia]

Brach warren is a legend

[@DaviRoutner]

Branch is just heart...

[@bodybuildingcom]

Definitely!

[@pablorubin9638]

branch warren bodybuilder amazing strong

[@manolis.stamatiadis]

Branch uses his favorite technique seesaw

[@Mturner450]

Drop him off at planet fitness

[@bnc9252]

Best weight lifter.

[@bigrobtv1040]

Respect 👍👍

[@papaspaulding]

People need to stop criticising on HIS form. you think he does not know how to lift with 'perfect form'? lol. Like he got to the level he is today as one of the top bodybuilders in the world by accident? lol This is what works FOR HIM. when you have that many years experience lifting you know what you can get away with and what approach to best stimulate the muscles to facilitate new growth (which is fucking hard at that size). If you're not there yet in having that experience and know how just rest assure he knows what he is doing lol

[@naimdiego9982]

HELL YEAH! Did this today and I feel like a turtle shell is forming on my back

[@biosnex]

Very inspirational videos. The man trains like a beast! Love the dedication and focus. Unfortunately, Branch did not have the structural genetics and height to pull off an Olympia win. He did the best he could with what he had. Much respect...!!! As far as the nimrods criticizing his form..I WOULD LOVE TO SEE YOU TRAIN WITH HIM WITH THE SAME WEIGHT! They would not last through the second set! E'nuff said......

[@cesarchavelas9340]

This guy is awesome!

[@hpengleng]

Don’t agree with his training technique but admires his passion and work ethic

[@bodybuildingcom]

That is worth something! Thank you!

[@jorgemanuel7695]

💪🏼💪🏼👍🏻hardcore💪🏼💪🏼🔝🔝🔝🔝

[@lordoj1568]

So he's more about heavy weight and less about form

[@synonymousanonymous5073]

yes but he is evenly moving the weight creating good symmetry. It is technically good form. not textbook but good form.

[@synonymousanonymous5073]

This was best way to train for me . You have to be conscious of your symmetry while lifting to keep symmetry. He isnt just randomly pulling these weights its calculated.

[@lordoj1568]

He's a Pro

[@lordoj1568]

He's different We're different training wise

[@sheldoncooper8199]

+Ojashwa Sharma Yeah thats the method that made Jay Cutler and Ronnie Coleman Big, But Beginners / Natural Bodybuilders shouldnt train that way.

[@jamesroberts151]

That was a great bicep workout.

[@bodybuildingcom]

Yep! Back and biceps go well together!

[@praveene5921]

Still waiting to see one rep

[@andrewwilliams8187]

Branch is a beast no doubt about that

[@ErikfromEarth]

He "branched out" to do other types of training. Haha. Nice.

[@bodybuildingcom]

Guess you could say that he went out on a limb

[@meekrodriguez6438]

Nice workout

[@bodybuildingcom]

Thank you for checking it out!

[@paul5961]

I SALUTE YOU , BRANCH WARREN

[@Al-fl1gq]

Branch, I hear you on the post competition training. I too train because I love it and for me. Similar training too just shooting after conditioning work is kind of hard as Strouds is about 10 to 15 minutes from the range I go to. Hope to see you soon.

[@troyhagen587]

WOW MOTIVATION GENERATION BE A LEGION OF GREATNESS and YOU ARE AWESOME.

[@bodybuildingcom]

Yeah he is awesome!

[@mikemiller5257]

Beast mode

[@TJ-zk2gt]

SOLID!

[@bodybuildingcom]

It's a killer workout! 💪

[@bashiiryasin9463]

Beast....

[@mattitude2471]

Get this man on a horse

[@nghialee6520]

This is really badass!!

[@bodybuildingcom]

Branch is one bad dude! Killin' it in the gym!

[@sonubhajan]

Beast Mode

[@AlejandroSanchez-pl6jw]

Exactly what Lee Priest was talking about

[@startgameover5332]

Intense

[@SportingClubGirasole]

Great video

[@bodybuildingcom]

Glad to hear you liked it!

[@dexterlacroy4132]

Joint killer strikes again

[@adilsonsiqueira6875]

Robou prá caramba nessa puxada se e loko

[@midnightstar5401]

After Training with branch the weights need a Rest day

[@guillem5713]

THEM Rows

[@bodybuildingcom]

Them rows for the grows!

[@hand69696969]

Terminator kills human, Warren destroys machine.

[@karenbrierley4885]

MUTANT!

[@LoneStarBull_YT]

God bless Texas and Branch Warren!!!

[@bodybuildingcom]

🙏🏼🙏🏼🙏🏼

[@suzi_in_zone6B]

I have a feeling there will be a lot of men at the gym today doing a REALLY shitty version of lat pull downs after watching this...👀

[@Crazywaffle5150]

Suzi Farley I'm glad I'm not. Lol

[@suzi_in_zone6B]

Crazywaffle5150 I'm so happy to hear that!!! 😊😜

[@EdilarinProducts]

yea, this type of training isn't about moving the heavy weight, it's about the control on the way down. Negatives have been proven to tear down more muscle fibers so there are benefits to this type of training if you do it correctly. But sadly a lot of people will just start doing stuff with bad form

[@suzi_in_zone6B]

Edilarin that is not the case in any of his sets. That is called time under tension or pause reps. He is doing neither. He is however proving that you don't need to go through a full range of motion for hypertrophy or maintaining muscle.

[@suzi_in_zone6B]

I mean, the man didn't train lower body for 9 months, and still took 2nd place!! So I don't doubt his knowledge or grit, he's obviously a proven bad-ass. He has better range of motion on the other exercises for sure, however was quite reckless with the pulldowns. His body will not be able to endure that type of stress over the years, even months. He'll eventually have to use less weight and better form to insure longevity in the weight room.

[@arlongan]

i actually think he focuses on his entire body rather than back only with all those weights. thats one way of doing it

[@bodybuildingcom]

Everyone has a different take on what works best for them!

[@heimatlandes]

Branch ist ein grosser Mann

[@DJ_DOWD]

ZEEEROOO!

[@DJ_DOWD]

Haha

[@TheBb6prelude]

B X zero is the number of titles you’ve won. Big FAT ZERO!

[@DJ_DOWD]

preludeF20Bking tough, tough, tough

[@arekk.9254]

Re: the whole form discussion: it's not like only keyboard warriors criticise Branch Warren's form. Off the top of my head: Lee Priest was pretty clear about it as well and I guess he knows a thing or two about bodybuilding. Secondly, the 'But it works for him' argument - who knows, maybe if mr. Warren lifted with perfect or at least good form and controlled the weight a tad more during his workouts, he would have been 10 time Mr Olympia. Just a thought.