How to Build a Back Like Bane! (BACK WORKOUT)

If you ever thought of having a back like bane, this is the back workout you will want to follow. It can take even the most bony of backs right now and help build them into much thicker, denser bands of muscle like the popular Batman villain played by Tom Hardy. Now, the key to building a thick back

what’s up guys with Cavalier after the next. com so if you’ve got a bony back like Jesse you’re gonna want to do something about it what if you could turn that into something like this being like back you know that’s thick and dense from top to bottom shoulder to shoulder well it’s possible because it’s getting a little Jesse here is no longer that skinny as a matter of fact he’s made an impressive transformation in his back utilizing the same strategies I’m going to show you here today no I get it you already probably picked up on this you probably think I’m trying to talk like Bane and not just share his workout strategies no I just kind of have a bad cold but if you can bear with the voice I’m going to give you a really good reason to stick around because I’m going to lay this all out for you step by step so the first thing we know Jesse did a lot of is deadlifts and you can see his progression here and it’s one of those exercises that literally builds up that thickness right those spinal Erectors from the very bottom of your back all the way up to your traps because it demands constant tension just to perform the lift but as the loads got heavier and heavier and heavier the demand on those muscles becomes bigger and bigger and bigger now this exercise is not oftentimes targeted on back day so it’s not going to be in this specific workout but it doesn’t mean he wasn’t working on it he was either dedicating a day to the lift and that’s it or he’d be working it in on his leg day but you can tell that when you do this exercise it is this type of development that you’re going to see and again muscles that stand off your back not just up here in the upper back but most notably down here in those lumbar Paris finals but I want to make this workout more interesting for you because I want to put you to the test here I want to give you a couple decision points to see which one you might pick to determine which one would be better for building up this specific look that dense thickness and it starts with the straight arm push down and what I want to do is put this exercise in a place that you may not have predicted it see a lot of times we’ll save this exercise for the end of the workout but we are trying to build up that dense thick look the muscles you’re really trying to Target are the ones that don’t get oftentimes worked enough though the muscles in the middle of the back right we oftentimes let the lats to the majority of the work but if we can Target the lats first and sort of Tire them out a little bit then those middle back muscles will have to do more of the work and that’s exactly what’s happening here so know this versus that option in terms of exercise versus exercise but this versus that in terms of where you would place a popular exercise in your back workout for us we’re placing it right here the next is going to be now your first choice and we’d lead off with either a lap pull down or a v handle pull down if you’re trying to build that back like Bane which one would you do I’ll give you three seconds one two three well for us we’re going down here to the V handle pull down there’s a reason for it because again when you want to build up those muscles straight up and down the middle of your back you want to keep your grip a little bit more narrow don’t think so much about back with here that will come but I’m talking about getting some of that more dense muscle from front to back right if someone looked at you from the side could you build more depth and this version of the exercise is going to help you to do that you can see here that Jesse or myself we both use this exercise to do exactly that you start to become a road map on your back if you do enough pull Downs you’re doing the right way which then leads into the second exercise in the workout and this time we’re talking about weighted pull-ups or pull-ups go ahead which one are you doing now I get it maybe you say well I really can’t do that many pull-ups in that case you’re going to do pull-ups but let’s say you could do at least 10 pull-ups at some point guys you gotta switch it up and especially if you’re trying to build muscle here you got to start weighting it and I fell for this mistake a long time ago myself I just kept on working on getting more and more pull-ups to add to that top end number 20 25 28 instead limit your number to around 10 and just add weight accordingly so you can Overload at that rep range a lot of people don’t do this and even if it’s just adding a 10 pound plate here or even a 25 pound plate whatever it is try to start ramping up the weight in the load so you can fail in that range now you always have the option to do what Jesse’s doing here which is perform as many as you can with some additional weight drop the weight and instantly go into a drop set of a bodyweight version it’s a great way to do this but it’s definitely a better way to do the pull-up if you want to start to build more of that thickness which leads us to the third exercise here when you’re trying to build a back like Bane and this time your choice is going to be between a chest supported bro or a barbell row now I get it the barbell row is a great exercise I ranked it very high up on my list and my back exercises ranked video however there’s an advantage that comes from performing the chest supported row when it’s the band life back that you’re looking for and we’re going for here is limiting a little bit of that black involvement and focusing more on those other muscles remember I mentioned the shoulder to shoulder look it’s not just being thick in the middle but thick shoulder to shoulder if you perform the chest support in a row like I’m doing here two things happen number one you take away some of the momentum right so you force the muscles that you’re trying to work to do more of the work and yeah you’re going to have to lighten the load here but again maybe you’re not used to doing a lot of back exercises but that’s why it’s especially helpful and productive here but the second thing that happens is by allowing the arms to drift to a higher position you can focus more on extension of the arms back behind the body that involves more of the rear delts and those upper scalp muscles again working on that thickness in areas that oftentimes get dominated by the lats once again goes back to one of the reasons why we started with the straight arm push down to maybe get the lats a little bit tired and allow these other muscles to do more of the work at this point again nothing wrong at all with the barbell row but at this spot and in this particular workout for that desired look well this is where we want to actually focus on this variation which brings us to the next exercise here and we’re talking about a seated cable Row versus a dual pulley standing cable row there’s actually a big difference here did you make your pick well I’m going to tell you it’s the long one down the bottom here the Dual pulley standing cable row and a few things happen here as well the first thing we’re up on our feet now I get it when we’re trying to create hypertrophy being on your feet is not always the ideal option however when we’re trying to train like athletes we always take that option when we can but in this case it actually serves more purposes than just that you see when I’m on my feet here with the Dual pulley setup I actually have the ability to get my elbows back behind my body further than I would with any V handle or even the straight bar version of the seated cable variation that’s a good thing because the more your elbows can get back behind your body