Science-Based Back Width Workout for Natural Lifters

[@caseykellyfit]

It was a pleasure and honor being on the channel. Had an absolute blast and learned some great things!

[@ordinarryalien]

1:57 - 2:24

[@LykeArgy]

fking broccoli head ...

[@davidwalton8659]

Dude, those two don't even look that big stood next to you

[@briann10]

my man is growing fast in the industry ❤

[@seanmitchum8179]

I've never seen your stuff before but you won my heart in this video bro. You came across as super likable and the chemistry between the three of you was perfect. Incredible physique also man!

[@alltime5244]

After months of asking and waiting for RP clothing to wear to the gym, I have now been forced to train fully nude. Dr Mike thank you for this freeing experience

[@MightOfChrist]

RP's comment section is the best in the "fitness industry" and this comment proves it.

[@WD-hd1vw]

Your local government thanks you for your service through your "donations" to the department of probation and parole

[@Savagino]

Hearing Dr. Mike say you have a gyatt was something i was only 50% sure id hear in my life

[@pedrogrillo]

And yet hoped for every single day

[@KootBear]

lol

[@LatimusChadimus]

Gyatt: girl you are thic thicc.

[@caseykellyfit]

you're welcome

[@kickgreven3921]

Thinking about it, it was inevitable wasn't it...

[@Alexandrina-z4t]

we want a training sesh with scott the video guy

[@Bdavis2475]

Fr

[@alaaentabi7879]

who would shot the content then lmao

[@domepiece11]

Teach that man how to put a PPT slide in portrait mode ffs.

[@jwcalisthenics]

You should definitely make Scott the Video Guy go through hell.

[@bamo.j]

yes please!!

[@catedoge3206]

yes

[@devinlettau6406]

Thats on p*rnhub

[@cameronherrick6639]

4:30 Dr.Mike: "what do you mean?!" Had me crying 😂 such curiousity in that question

[@HavasiP]

I didn't get it either. What DID he mean?

[@Galactic_fart_sniffer]

​@@HavasiPoh we know what he meant 🤢

[@kevinrawding6730]

@@Galactic_fart_sniffer 😭

[@EnglishwithJoe]

Great to see more content for us naturals!!! I have been using your techniques and tips religiously for the past 9 months and I have got very bloody jacked and I am 48 y/o. Who needs PEDs when we got the best advice from Dr Mike

[@MultiStarboard]

The slow eccentric during the last few reps is so painful but it makes me feel SO ALIVE I love it

[@elliottstoll4468]

Love this kid. RP Grandson

[@weiss588]

"love this kid" 🤨

[@faintedmemo]

Jared was right about the gyat/god damn thing. It literally comes from "gyat damn" and got shortened to just gyat and then became a noun apparently.

[@apachewraith]

This word just stinks of that ghetto stink. The culture regression is for real 😂

[@igoresque]

If you use the internet pretty regularly and see a variety of memes and videos from time to time, you are not really going to be behind time in terms of slang/vocabulary, but there's always something niche, which most people wouldn't necessarily know anyway, so no need to feel old.

[@187Wretched]

Never heard someone use it like a noun either. Ppl just usually exclaim “gyat” when they see a big butt

[@snuffspoon]

@@187Wretched then you've never been around poc before the last literal year

[@chinnychinchin89]

Yeah it's definitely short for "gyat damn", it doesn't literally mean "big ass" lol. It's just like saying "OMG!" But it's usually exclaimed for an attractive female with a really nice body (for example big glutes)

[@Lost2LagShorts]

i love how you uploaded this on back day, ive been unusually weak to pullups this helps

[@alisevkisavk2748]

I usually work out at gym but also have plenty of equipments at home including resistance bands which can make pull ups more difficult or easier depending on how i use them. I had to skip my back day at the gym so decided to do it at home and started doing weighted pull ups, slowly decreasing the load every set until i could do no more band assisted pull ups. It was a total of 7 sets and the feeling i got on my lats was unmatched by my regular back day i do at the gym. People really overlook pull ups and not realize sometimes simplicity with good mind muscle connection is the key.

[@NorThenX047]

nice 👍 if you vary the grip and width slightly between sets you'll also more thoroughly work all fibres instead of having insane acute DOMS in a few areas. *slight changes*

[@Adonis8989]

Pull ups is really all I ever do for back, twice a week and 10 sets of 10 reps. The last 3 sets I make the eccentric part really slow. I've developed a nice back despite not doing a ton of other back workouts

[@jamesbuckley972]

@@Adonis8989 Same dude, i hate normal back excercises but love pull ups and developed a good back mostly from just pull ups and seated rows

[@_MaitreuPanda___]

Literally just finished my back workout and thought about how I could improve it lmao. As a fairly new gym bro, your channel has been a go to for efficient exercises, tips and motivation. Thank you Dr Mike !

[@adammiller9179]

Check out Eugene Teo's new back video.

[@janpetira5130]

Yeah the key would be to not overdo it. Like 2-3 back exercises + rear delt and that´s it. I see some people smashing different grips on pulldowns, x types of rows and shit, thats bad especially for naturals. I only do pullups/pulldowns and a row type of exercise for back like they did here.

[@_MaitreuPanda___]

@@janpetira5130 I do lat pulldowns with a pretty close grip as I try to keep my arms close to my body. Then I do one arm lat pulldowns which really give that mind muscle connection and that massive stretch at the top. The 3rd exercise is what's causing problems, cable rows feel so bad, same for barbell rows. I've picked lat prayers but idk if I should stick to some rowing motion exercise.

[@_SkyEye]

@@_MaitreuPanda___did you try single-hand dumbbell rows? Either that or a rowing machine (like the one they used in this vid) might be better for you.

[@_MaitreuPanda___]

@@_SkyEye I've used a rowing-ish machine for traps but i'll try it for lats. It's built so the lift is harder at the bottom which is nice for a deep stretch.

[@saminselenciata4861]

On this day the universe has blessed me with this incredulous workout. Feeling blessed

[@o-neil]

Get this guy on more often! He's great!!!

[@chrisweidner4768]

Dr. Mike always hitting the key training methodologies. Enjoy the process. All the best.

[@michaelthomas1916]

You guys did a video a while back with barbell Front raise and that last exercise with a regular barbell. I've been working them in 3x10 moderate pace and controlled at the end of my heavy OHP day, and definitely feel like I'm seeing some shoulder growth and a little more definition. It's been good to have some more accessory exercises to add to my routine being restricted to barbell and plates in my garage. Great stuff as always! Thank you

[@therenob624]

4:48, neat transition!

[@DaKidNice]

Dr. Mike, I am absolutely a huge fan of your channel, I love the energy, Puncuality and overall atmosphere you set for your people. Dr. Mike Great Job!

[@DarthMasiah]

that assisted pull up machine is sick. the heavy band has been amazing helping me get that perfect chest to bar form.

[@jimmybaker6591]

“They thought it was an eclipse but it was just ya boy’s lats” goes unreasonably hard

[@arska1184]

The edit is fire!

[@johannesanchez98]

The way Jared said "OH, THE FUCK" and (edited, sorry forgot the title) Dr. Mike saying "that was terrible, what was that" made me laugh lel

[@JAREDFEATHERRP]

😂 we enjoy our duo of fuckery haha. Glad it is entertaining

[@troublemaker948]

lmaaao

[@dessertstorm7476]

WOW GUYS! Can't wait to FINALLY learn the secret of getting a wide back as a nat- ...oh its just pullups.

[@botezatalexandru7058]

On the last exercise, to load the lengthen position I pull laterally at the bottom , like trying to rip the bar apart + narrower grip. Also can be done as a pull up if you have no weights but a low hanging pull up bar.

[@FitOneswithVarun]

Last exercise is savage on the rear delts

[@pod9363]

I'm not so sure. At the stretch there's basically no tension on the relts.

[@adammiller9179]

Good for pump but no stretch.

[@konstantincros9169]

I tried it and most tension was in my legs 😂

[@jonandsn]

love casey on this channel. such a good trio

[@D.S.handle]

Props to Mike for knowing his Frank Miller’s Dark Knight Returns lore.

[@LarsRyeJeppesen]

The real Batman

[@chrisheria5206]

I tried this workout today and boy the difference I noticed in the pump width was insanee. Thanks for uploading this. Hoping to gain some width.

[@hyeongjinoh584]

"New Tech" is a South Korean company whose headquarter is at Gimhae, southern province of the country. It began as a copy-brand of Hammer Strength and other western companies. It is a descent alternative for gym owners who cannot afford high-end brands. I don't know if its machines are affordable in North America.

[@apachewraith]

Nothing is affordable in North America 😂

[@hyeongjinoh584]

@@apachewraith A sad truth. Tuche.

[@aurorafollis1879]

Been loving these recent collabs! Thank you for always producing quality content!

[@AaAa-uq5tp]

Hanging out with Dr Mike is really just a getting cancelled speedrun

[@Mikeztarp]

You could say Mike and Jared's advice is _backed_ by science.

[@johnharrison8023]

I added those pull ups to my back day. It’s brutal.. thanks Dr. Mike 👍🏽

[@spencersivco8503]

"For natural lifters" made me giggle

[@coltonchristie8268]

Wym? Mike and Jared are natty kings

[@Ивасик-р3п]

@christie8268 Mike is indeed a natty king. He was born to rule us, not to be one of us

[@arentze1]

Yes only for mike ohearn

[@tv26889]

Yeah Mind bending insight to do chin ups and rows for back development. LOL.

[@IvanM272]

You have no idea how many people will only click because of that. It’s almost as if they have no choice if the channel is part of their business. 😂

[@Lolmans666]

Would love to have a video about training while sick, or maybe why we should not train you are ill? Idk I see so many different opinions on this topic and idk what to think...

[@swaws1577]

If you can train, go, it'll probably boost immune function. If you can't, don't, the worst you can do is force yourself.

[@lecobra418]

That video made me crave for my own boys to be old enough for me to coach them in the gym! Good shit, plenty informative, I guess negatives portions are your thing! Thanks for the video.

[@bacsivalaki8687]

Best excercise for me for the romboids is called bench row with dumbbells ;) need a special bench for that (high enough) lie down horizontally (no incline or decline)

[@marcinz.3570]

Just started new meso with lat priority in mind. Perfect timing.

[@ianwatts1746]

Yo the drop in the music at 3:10 is insane very old world

[@nj7969]

Man pulled out a Karry Kelly reference. Let’s go

[@GardenBoat]

Casey repping Charlotte NC hell yeah

[@davedixon2167]

Dr. Mike, are you in Vegas often? That level of sheer knowledge and sense of humor is what I need in a damn trainer.

[@shawnsmith4692]

8:41 This is a strange paradox. People complain so much about how the internet is ruining our youth. And I mean, in some ways I suppose they're right I guess. Depression is at an all time high, etc. But, almost across the board, every young person I know is so much better than I was at their age. And most of the time, better than I am now too.

[@simonettiluca]

Mike and Jared are educating a generation.

[@sirjenkins7442]

My go-to for upper back at home is weighted inverted rows.

[@mfkiess6356]

Cracks me up every time Dr. Mike reveals how much of a total nerd he is

[@Mr_NB628]

3:32 Scott sighting in the mirror 😮

[@NouYunho]

another great video ty dr Mike and team. also whoever edits your videos seems to really like Djenne by Sunny Fruit and im livin for that

[@christianshafer9115]

Love all the content been watching since I started my fitness journey. Met Jared at the Olympia this year and he’s one of the nicest and most humble people in the industry.

[@JAREDFEATHERRP]

I fkn appreciate that man. Thank you a ton. If you come to the Arnold come say what's up again

[@kooodir]

Hey Dr. Mike, I would love to see a video about the topic of weighted pull ups/chin ups

[@manuelblunt2994]

I love watching these videos because it lets me know how on point my workouts are. I do controlled slow Pull-Ups for an hour easy two to three times a week

[@laquerhead024]

Would love to see you guys take a beginner out to show them some stuff..

[@MrHunter830]

Bruhhhh, most unhinged banter. I’m here for it.

[@XavierSalverda]

I call upright rows "barbell face pulls" to make AthleanX fans vibe with them. Works like a charm.

[@Anothersillylifter]

I know that’s Casey from the back instantly 😉

[@kaiserfakinaway5909]

10:07 Jared "good shit" Dr mike : "Good stuuuuUUuf maAAan"

[@Skystunt123]

This video looks amazing, and the editing is top notch ! Idk how much you pay Scott the video guy but you should pay him at least a new lambo a month

[@connerfarrell]

The fact Dr. Mike’s first reference for someone named like Casey Kelly is Carrie Kelly is fucking god tier. Batman fans unite

[@joonlee7884]

Doing a workout collab with alex hormozi would be crazy, please make it happen

[@SeanKimStyle]

New Tech is a Korean company. The owner of the company really listens to do bodybuilders to invent and modify. Dr. Mike should give them some critique. The owner loves it when people talk crap on his machines

[@Pnw208]

I do warm up on pull-ups. I can do perfect form with intense mind muscle connection for 20 reps easy. I warm up with set of 4/8 before doing working sets

[@xTeRRaSnipin]

Love how the end of the video is captioned “First ever RP filmed Rear Delt movement” 😂😂

[@nijataliyev9372]

Good stuff, Dr. Mike!

[@AllanHolder]

Omg I’m in Vegas right now too! My hotel gym wasn’t as good

[@CoffinfeederOrc]

Can you offer any advice for a novice weightlifter with scoliosis, specifically in regards to unilateral exercises vs bilateral? Thank you so much

[@troymontero1938]

I need Dr Mike rocking young LA. Code Bald

[@dusc4]

for rear delt at home with a barbell you can do skiers or something like that were you pull the bar behind and over the gyat. Also i really love that someone finally recomends one excercise that isnt the top of the top but a variation for low equipment people while explaining why is not the best. 14:38 what you guys are looking for is "GOATED" haha

[@jamesedlund931]

"Hypothetically." That shit wrecked me.

[@RonCheddar]

We need a RP goggins collab workout

[@himeshsinghshishodiya]

We got Casey? We got Casey!

[@Fabsterman]

Good stuff... now I need a science-based Back Depth workout for natural lifters.... : )

[@IanSinclair77]

On my way to the gym and, as I walk there, thought "I wonder what videos Dr Mike has for the back..." It's almost as if coincidence had more meaning in my specific situation!

[@TheDiegoszz]

these machines look fucking sick and high quality

[@diegospizzo1475]

When will we witness Scott the Video Guy blast a badass FULL ROM workout?

[@ycaesthetics1058]

Id love to see a full natty weekly routine by you guys. Epic!

[@NorThenX047]

when you start really fatiguing i strongly believe the top 10% of the movement becomes much less important when lat hypertrophy is the goal. It's so much extra effort just to obliterate your forearms and biceps instead of maintaining lat focus and saving that energy for maximal eccentrics. Thoughts Mike? Edit: When i reach that 2 rir zone i instead will jump assist myself to the top position and milk the shit out of the descent..at least 2 of them..its killer

[@FinalHeresy]

I couldnt tell you the exact video but i watched another video on RP and mike said exactly that. That the top portion of the movement isn’t particularly as important. I wanna say it was the collab with Alex leonidas.

[@imaakali]

Great content good job 👏👏

[@Strydersteve]

8:48 “So supple and fresh” 😂😂😂 WTF Dr. Mike

[@Just_Creepin]

Broccoli boy workout, nice

[@cakedupkevin]

Dr. Mike, "Oh shit, he's got super powers! I forgot" made me crack up!

[@paullee3660]

I wish we had gyms like that In the UK.🇬🇧

[@zmb5501]

He made it!!!

[@imatthewryan4076]

dr mike is so committed to hypertrophy that even his brain starts at a stretched position

[@user-ue4he3li8b]

matches his maple syrup urine syndrome

[@CBDingen]

"The lat pump, once got so big, they tought it was an eclipse of the sun but it was just your boys lats"

[@BABYDOGESFIGHTING]

Dr. Mike's greatness is lost on this kid.

[@tryingtothinkofsomethingcool]

Don't think it is. He actually came across very grounded and respectful. Not everyone has to match Mike's humor

[@itsallgoodman940]

Starting to do these face pulls now and love them. Mike has done it before. Aren't you supposed to do a semi-arch on the positive?

[@kh4llati]

Jared is 31 now, OMG we have gone so far

[@pricepatrick616]

Dr Mike could you do a video on longer fasting days only drinking water.Like the 7 day,21 day or the 40 days fast

[@taylorhillard4868]

Does anyone know if Dr Mike has done a video yet on the actual mechanism of muscle loss? Like, is there a difference between the myscle loss seen from dieting vs coming off of gear, vs atrophy from aging/inactivity, et cetera? I'm currently changing up my routine because its not conducive to actually living my life (im so sore all the time I cant do stuff like clean the house or garden, and eating so many meals a day is so time consuming) so I know i'm going to lose muscle (from dieting, eating only twice a day, and not hitting the gym anymore/only doing basic calisthenics) but im curious if the muscle is just broken down completely, such that if i want it back i need to build it from scratch....or if its just "downregulated" and the water and glycogen stores just deplete and the muscle shrinks.

[@RubenReyes-fq1fv]

Mike how do I train if I work a physically demanding job. I install granite and we are lifting 200-500lb countertops often and walking all day.

[@Liftergeist]

Recently started using the Prime machines for pulling, enjoying the ability to load different ranges for that lengthened bias. Question: I place roughly 80% of total total working weight into that lengthened biased rack position, with 20% in the shortened. Any thoughts on this setup, or would you recommend a different strategy to get better SFR? For what it's worth, I'm able to get better pumps and soreness from doing it this way. The fact that I can grind hard through the lengthened phase of a pulling movement, knowing that the shortened position is easier to hit, makes it easier to track reps, and possibly get more work done.

[@RenaissancePeriodization]

I love that setup and I do very similarly. In the end, let the SFR be your guide, and make sure that 1.) You feel the ultra stretch and 2.) You're failing close to the stretch when you fail, not at the top. - Dr. Mike

[@cybersteel8]

Damn that kid is JACKED

[@_veikkomies]

Kinda weird that the app suggest to have joint pain 9:43

[@unkwm128]

Damn lives in LA area and works in The Bronx? the commute is a killer

[@Mo-jj1kl]

Editing is sick for this one

[@spunkymonkey5102]

Finish off the back❌️ Finish on the back✅️✡️

[@caz5080]

gyat IS like saying gyat dam, thats what its from. you see the booty and you're like GYATTTTTTTT, but you don't commit to the full phrase. So bro was actually right on what he thought it was.

[@rayseibert]

Would love to have a video dedicated to rep fall off. Dr. Mike has mentioned it in a couple of these series, but the topic has almost no airtime to be able find it via a search.

[@paulaCvenecia]

Awsome. Does anyone here has his link for the Versa Grips? 🙌🏾