Want a simple and effective tip to build a bigger and strong(er) back easily? I’ve got you covered with this one magical exercise. It trains your grip too!
Before we go into the exercise, I want explain a little; if you read my logs regularly you know I love training efficiency. Adding in low skill and easy to recover from exercises between working sets is a great way to add volume.
It’s also a great way to build strength and improve weak points.
A big bonus is that is it super easy to recover from.
Why?
Low skill, low nervous system rec recruitment exercises place less of a demand on recovery than high skill ones that require a lot of focus and intensity. Heavy squats are much harder to recover from than back raises, right?
One is high skill/high nervous system (squats), the other is low skill/high muscular system.
Get it?
So, with that out of the way, I’m giving a magical exercise to Build a Bigger and Strong(er) Back Easily.
The Scap Pullup.
I love ‘em and program them a lot.
They are not too hard to do, and you can do a few reps even if you cannot do 1 pullup!
Scap Pullups Build a Bigger and Strong(er) Back Easily because they:
- Work the lats to a high degree
- Do not require the strength needed for a full pullup
- Will help you to do a pullup over time, or do more
- Give a great stretch on the lats and shoulder girdle
- Build tremendous grip strength (bonus)
- Add time under tension to make muscles grow
- Are super easy on recovery
- Easy to add in between working sets
If you decide to add these in between work sets of your Accessory work to build a bigger and strong(er) back, I suggest doing a set amount of reps between each set for a week and then increasing the amount.
Adding in 5 reps of the Scap Pullup between sets one week, then 6 the next and so forth will give you a shit ton of volume on the lats (and grip) and it adds up without noticeably taxing your recovery.
Building a Bigger and Strong(er) back carries over to all of your other lifts too.
A stronger grip is never a bad idea either!
Wanna see how to do them?
Watch the video below to build a bigger and strong(er) back easily.
And….I have Andrey Malanicnev coming to TPS for a seminar this month. We’ve got a few spots left.
For more info go to my site.
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Vincere vel mori
C.J. Murphy
September 1, 2021
