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Prioritize pull ups and pull downs Row heavy Control reps Train back twice weekly with progressive overload

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Kingston

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17,003 просмотров • 1 день назад •via X (Twitter)

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Pull-ups are all you need💪🏽 I barely use machines to train my back
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Pull-ups are all you need💪🏽 I barely use machines to train my back

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Your Back Will Never Look the Same After This Workout✅ ©️ Reverse grip row ©️ T- Dumbbells row ©️ Bent over row ©️ Bent over horizontal pull 🔁 4 Set 8-12 reps🔥🔥
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Your Back Will Never Look the Same After This Workout✅ ©️ Reverse grip row ©️ T- Dumbbells row ©️ Bent over row ©️ Bent over horizontal pull 🔁 4 Set 8-12 reps🔥🔥

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Pull-ups that actually build your back 👇Most people just yank with their arms. Correct : depress the scapula, pull elbows down, squeeze the lats hard at the top.
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Pull-ups that actually build your back 👇Most people just yank with their arms. Correct : depress the scapula, pull elbows down, squeeze the lats hard at the top.

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The Only Back Workout Routine You'll Ever Need🔥 1. Pull Ups: 3 sets x 6-12 reps 2. Wide-grip Cable Rows: 4 sets x 8-12 reps 3. T-Bar Rows: 3 sets x 8-12 reps 4. Reverse-grip Lat Pulldowns: 4 sets x 8-12 reps 5. Trap Bar Shrugs: 4 sets x 10-12 reps
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The Only Back Workout Routine You'll Ever Need🔥 1. Pull Ups: 3 sets x 6-12 reps 2. Wide-grip Cable Rows: 4 sets x 8-12 reps 3. T-Bar Rows: 3 sets x 8-12 reps 4. Reverse-grip Lat Pulldowns: 4 sets x 8-12 reps 5. Trap Bar Shrugs: 4 sets x 10-12 reps

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after multiple months off I am back in business and can still do 2 finger pull-ups, albeit with a lot more effort 😅everybody better watch out
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after multiple months off I am back in business and can still do 2 finger pull-ups, albeit with a lot more effort 😅everybody better watch out

*

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Daddy told me to wear pull-ups because I can't go to the toilet like a big boy. So I decided to get back at Daddy and messed my pull-ups 🙈 #abdl #abdlboy #abdlgay #diaper #diapers #soaked #soakeddiaper #wetdiaper #padded #dl #diaperboy #dlboy #diapergay #dlgay #gay #boy
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Daddy told me to wear pull-ups because I can't go to the toilet like a big boy. So I decided to get back at Daddy and messed my pull-ups 🙈 #abdl #abdlboy #abdlgay #diaper #diapers #soaked #soakeddiaper #wetdiaper #padded #dl #diaperboy #dlboy #diapergay #dlgay #gay #boy

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"You may recall doing the pull-ups and the sit-ups required for the President's Physical Fitness Test back in school. It was phased out in 2013 for a less competitive program — and now, President Trump has brought it back." 💪🏻
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"You may recall doing the pull-ups and the sit-ups required for the President's Physical Fitness Test back in school. It was phased out in 2013 for a less competitive program — and now, President Trump has brought it back." 💪🏻

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Doing full leg raises and dynamic pull-ups completely inverted is honestly mind-blowing. Calisthenics requires a level of body control that most regular gym-goers can't even touch.
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Doing full leg raises and dynamic pull-ups completely inverted is honestly mind-blowing. Calisthenics requires a level of body control that most regular gym-goers can't even touch.

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Full body late night hotel workout. Pull-ups, incline bench, lunges back to back 1-2 min rest. 15-30 reps. Finished off with a bit of jump rope at the end. I maintain this lean condition all year by eating 190-210g of protein a day, eating spinach/kale, controlling calories and LOTS of water. I'm 6'3" and fluctuate between 190-200lbs. I like combining strength with endurance when I train as this was how I trained when I rowed Division 1.

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Beyoncé’s grandmother-in-law, Hattie White, is celebrating her 100th birthday today. 🍋 “I had my ups and downs, but I always find the inner strength to pull myself up. I was served lemons, but I made lemonade.”
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Beyoncé’s grandmother-in-law, Hattie White, is celebrating her 100th birthday today. 🍋 “I had my ups and downs, but I always find the inner strength to pull myself up. I was served lemons, but I made lemonade.”

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I like the Hammer Strength iso-lateral chest/back machine as a change-up for lat pull downs. I keep the weight a little lighter. Go for a big stretch at the top (I don't do this on regular lat pull down) but the weight needs to be light enough you can retract and pull the weight down when you transition. If in doubt, don't go for a big stretch at the top and stick with normal lat pull down movement! Stay Stronk!
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I like the Hammer Strength iso-lateral chest/back machine as a change-up for lat pull downs. I keep the weight a little lighter. Go for a big stretch at the top (I don't do this on regular lat pull down) but the weight needs to be light enough you can retract and pull the weight down when you transition. If in doubt, don't go for a big stretch at the top and stick with normal lat pull down movement! Stay Stronk!

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Been training 4-6 rep range for years on zero carbs. Progressive overload still works. Strength still increases. Muscle still grows. The "carbs fuel workouts" narrative assumes you're doing 12-rep sets to failure with drop sets and supersets. That's not hypertrophy training. That's cardiovascular suffering with weights. Heavy weight, 4-6 reps, sufficient rest between sets: This is almost entirely ATP-PCr system (creatine phosphate), not glycolysis. Your creatine stores are full from eating meat. You have all the fuel needed. Carbs matter for high reps. They're irrelevant when you train properly.
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Been training 4-6 rep range for years on zero carbs. Progressive overload still works. Strength still increases. Muscle still grows. The "carbs fuel workouts" narrative assumes you're doing 12-rep sets to failure with drop sets and supersets. That's not hypertrophy training. That's cardiovascular suffering with weights. Heavy weight, 4-6 reps, sufficient rest between sets: This is almost entirely ATP-PCr system (creatine phosphate), not glycolysis. Your creatine stores are full from eating meat. You have all the fuel needed. Carbs matter for high reps. They're irrelevant when you train properly.

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Copy this back workout -RDL 4x6. (Always start with a heavier compound movement) -Rows 4x10 -Pull-ups 4xAMRAP 30 second rest (weighted if needed) -Machine/cable rows 4x10 -Pullovers supersetted with face pulls 4x10
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Copy this back workout -RDL 4x6. (Always start with a heavier compound movement) -Rows 4x10 -Pull-ups 4xAMRAP 30 second rest (weighted if needed) -Machine/cable rows 4x10 -Pullovers supersetted with face pulls 4x10

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Penn State running back James Peoples finishes with 25 total pull-ups while getting encouragement from his teammates The Ohio State transfer is about as physically impressive as anyone on this roster.
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Penn State running back James Peoples finishes with 25 total pull-ups while getting encouragement from his teammates The Ohio State transfer is about as physically impressive as anyone on this roster.

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Fitness has no boundaries! Whether it's at home, in the gym, or outdoors, let's keep pushing towards our goals. Consistency is key! 🏋️‍♀️ 1️⃣ The ‘Nordic ski’ pull. 2️⃣ Back lunges with turn. 3️⃣ Arm circles forward and back. 4️⃣ Air squats. ✅ 3 sets. ✅ 15 reps.
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