🏋️‍♀️ Fitness Tip #202: Fat Grip/Thick-Bar Pull-Ups - 👍Fat Grip Pull-Up primarily works the following muscles: •Upper-Back •Lats •Biceps •Forearms - ☝️ Fat Grip/Thick Bar Pull-Ups vs. Traditional Pull-Ups The notion behind using Fat Grip training is to increase your recruitment of muscle used during an exercise, in theory causing more of a stimulus for muscular growth. - ☝️ In other words, thick bar training (and we are predominantly talking about “pulling” exercises such as rows, pull downs, and curls), can potentially help you get stronger and develop more muscle when integrated into your strength and conditioning program. - Of course, at the least, when tossed in a few times per week, it can help you build your forearms and improve your grip strength. - 💡To perform Fat Grip Pull-Ups, start by gripping the bar with your hands shoulder-width apart with your legs straight or crossed, similarly to the traditional pull-up: 1. Drive your shoulders and elbows down toward your back pockets. 2. Pinch upgrade shoulder blades together and downward before returning to the starting position. Brace/tighten your abdominals throughout the movement. - 💥Coaching Notes ✅ Perform Strict Pull-Ups Before Progressing to Thick Bar Variation ✅ Start by performing Fat Grip Pull-Ups for 4-6 repetitions for 3-5 Sets ✅ Regressions: Fat Grip Lat Pulldowns and Inverted Rows —> Band-Assisted Pull-Ups ✅ Use Chalk If Necessary to Aid in Grip Support ✅ Secure a Tight Grip and Control Your Tempo - 🔈”Struggle” - Chuki Beats - 🙏 Please be sure to tag a friend and free to message me if you or a friend have any fitness-related questions. - T. Justin Cooper MS, CSCS, PES, CES Certified Strength & Conditioning Coach T.J.C. Performance L.L.C. Instagram . . . . . #thisismyyear #backworkout #fatgripz #lats #pullups #sorinex #teameckenrode #america #deadliftparty #93kgboiz #usapl #powerlifting #bodybuilding #physique #fit#fitnesstips #fit#fitnessforlife #fitnessblog #fitnessforlife #fitnessfun #strengthquotes #personaldevelopment #strengthgains #fitnesstips #fitnessmotivation #strengthtraining #strengthandconditioning #tjcperformance #rockville #maryland #techniquetuesday
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@smailliw_nnaed molding that back... she kills these back days and I believe it is starting to show.. #girlswithmuscles #shelifts #girlswholift #gym#gym #gym #fitfam #dam#damn #swo#swolemate #damn #swolemate #lats #bodyspartangenesis
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Been another long grueling week. The weekend commute from the St. Louis area back home and the quick turnaround back down is wearing me out. Good thing it should only last another couple weeks. I miss my regular gym. While the one on the road is serviceable, I can start to feel the absence of certain equipment having a negative impact on my routines. Felt good to grind out the @bodyspartan Chest and Back Routine today. Back to the road tomorrow. #bodyspartan #bodybuilding #weightlifting #beastmode #spartantraining #iamaspartan #chestday #backday #pushpullgrind #fit#fit #fit #fitlife #fitlifestyle #gymrat #reps #superset #stfu #gsd #jymarmy #jymsupplementscience #exercise #lats #pecs
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I just shocked the hell out myself right now 😳 I can’t believe I just busted out 10 pull ups 😂 but there is always room for improvement my goal for he end of the year is to hit 20 pull ups 🤞🏾💯
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6x6 at 135 for overhead press. Nothing insane but it’s a start. Still getting familiar with form and technique here. I won’t be hitting anything less than 6 reps for the next 2 weeks. I have a good feeling that I’ll be hitting 2 plates on here shortly though! #gains #power #powerlifting #powerlifter #eatcleantraindirty #beastorbitch #isymfs #lifting #gym#gym #gymrat #gym #lig#lightweight #militarymuscle #supportmilitarymuscle #psychotic #weighttherapy #lightweight #slayedthatshit #back #deadlifts #backday #lats #liftangry #shoulderworkout #overheadpress #boulderday
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Tonight was back night. That is all. 💪 #bac#back/a> #back #lats #bodybuilding #npc#npcbodybuilding #npc #gymrat #bulking #gains #fitfam #instafit
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✨Lat Exercise Ideas✨ 💪🏻muscle involved: latissimus dorsi 💪🏻exercises: 1. Chin up 2. Pull up 3. Bent over row 4. Supine pullover on ball or bench 5. Seated machine row 6. Overhead pull down
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Haven't posted a lat spread in a while, definitely getting thicker. Before, when I'd spread my lats the middle looked like a piece of paper. Definitely balancing the width with some good depth and quality. #deadlifts #working #back #lats #backworkout #progress #muscle #bodybuilder #posing #gains #pullasmuchasyoupush
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Sunday funday being adventurous decided to go rock climbing... our instructor told us we were the most athletic first timers he’s ever had. 😂❤️ #killingthegame #gravityvault
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Todays Sunday shoutout goes to Justin! His back has been getting bigger and stronger by the day! His favorite thing about bfit is, “the positive atmosphere that is given right when you step through the doors. The workers and others that come here socialize with you and once you leave, i feel 10 times better than i did before i came”. Thanks Justin we try our best to keep the vibe at the gym like no other!#backday#lats#onearmrows #hashtag#bfit#passfiton
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On Sunday's, people do so many different things. Some go to church. Some day drink at bars. Some go to the park, and they're all great options. For me going to train is my church, bar, and park all in one. I've done a total of 2 doubles of 405 ever. Today was 5 sets of dubs. Killed it today @noah__d and @thedaddybreh. #Sundaysquats #goldsgymlawrencevillega
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Shrugged Pull-ups 💪🏻 Starting a pull-up with a shrug sets your shoulders away from your ears -engaging your lats and back! Ever feel like you’re using your traps and neck too much? Try a shrug 🤷🏻‍♀️#pullups #backworkout #lats #fitlife #fitgirls #instafit #progressnotperfection #armworkout #sculptyourbody #noexcuses #practicewhatyoupreach #strongwomen #moveoftheday #fitnessmotivation
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For those whom have asked how I got a more tapered look in my back (check my previous posts or swipe →), this is one of my favorite back moves to target lats. These are single lat pull downs. When bringing the acting arm down you pull with the lower lat. You can choose to hold for an isometric hold here. Tuck the elbow into the body. Disclaimer!!! Building lats will NOT make you look manly. It will give the illusion of a more narrow waist line, and if you are following a fitness and health plan, you will continue to actually get that smaller waist! 😁 Make sure you checkout @g.tapler pushing his client 💪🏼. #backgainz #250kchallenge @250kchallenge @bodybuildingcom @optimumnutrition
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Pic of my pump after back day in some kickass lighting / #lighting #pump #noexcuses #pumprules #lats #bac#back/a> #gains #gymislife #back #bul#bulk/a> #bulk #bulkingseason
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You need to do a heavy row if you want to grow 😜. #bajgainz
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Had to repost 🙌🏽This lineup of men’s Physique is Phenomenal. How do you choose 🤷🏽‍♀️ This is when it’s called a real competition with real athletes. Watched the comparison video today, their presence, smiles, posing and sportsmanship won me over. Wow oh Wow 😮 . . Repost from @npc@npcnewsonlineofficialpage using 2018 IFBB @sheruclassic Latin America Colombia Pro Contest Men’s Physique Photos. See individual competitor contest photos & comparisons on npcnewsonline.com @npcnewsonlineofficialpage @aroundthenpc_jm #npcnewsonline #ifbbsheruclassiclatinamerica #mensphysique #ifbbproleague #ifbbmensphysique #lifestyle #bodybuilding #bodybuilder #muscle #muscles #vtaper #lats #delts #abs #gains #actionfigures #marvel #wakanda #blackpanther #aesthetic
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Nice work @remadorii - getting stronger and stronger in the Front Lever position💪🏻💪🏻 Plenty of core, lat, bicep & mobility getting involved here! Martin (51) was one of our first members (18months ago) and is an absolute legend around the place! We have an awesome community of people here (like Martin) that make it an awesome place to coach and be apart of.
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Had to improvise a bit tonight, with no Chin-Up bar. Not exactly a vertical pull, per se, but a pull nonetheless. Sometimes, ya do what ya can :-)
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#신#신상왔어요 #신상 cafe LATS X All That 창업 - 경일고의 창업 동아리인 All That 창업의 제품을 LATS에서 만나보세요! 최소 500원부터 저렴한 가격으로 여러 제품을 GET 해보세요😆💕 수익금은 기부되어 좋은 곳에 사용됩니다🙏 - #cafe #LATS #카페 #CafeLats #카페라츠 #라츠 #안#안산카페 #선#선부동카페 #안산카페 #선부동 #버스정류장 #경일관광경영고 #경일고 #창업 #동아리 #AllThat창업 #디퓨져 #오퓨져 #석고방향제 #스칸디아모스 #드라이플라워 #캐릭터석고리스
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Starting to see progress in my upper back and shoulders 😋 • • • • • #gym #fitness #reardelt #cable #lats #traps #triceps
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Hit another PR for myself today. 245 working weight in the squat rack on rack pulls could have probably did 280 if I had a workout partner today so next time🤘🏼Trying to maximize my strength as much as possible before cutting down. #lEGGo #backday #takeitoutontheweights #butalwayshavegoodform #fitfam #squat #thicknessismysickness #shoulders #selflove #heath #tacopreworkout #lats #girlswholift #muscle #crossfit #buildyourbody #workout #beast #motivated #dedicatedtothegrind
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Meal prep should be done to ensure consistency and efficiency. Diet is the foundation for healthy body and soul.
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I wonder if people think I only work lower body.. Ngl back is my FAVORITE workout, and I started chest awhile ago and it’s growing on me hella fast. I always had such skinny arms, even at my heaviest. Soon I will be strong and a beast, y’all just wait. Ps. I have very very weak wrists and they cause a lot of pain, my goal is to one day be able to do push-ups without my right wrist being in pain. 🤞🏼💪🏼 #loveyourself #str#strongn #strong #biceps #che#chestworkout #chest #lats #shoulders
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Not sure if I’m satisfied with today’s back workout. 🤔 ———————————————————————————— #pump #lats #back #sunday #personaltrainer #fresno #clovis #nutrishop #ezfitmeals #gymshark #msfit
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Hola from Mexico🌴🌺 Heres today’s back workout thats perfect for all fitness levels! Give these 4 exercises a try during your next back day✨ . Exercises Shown: 1️⃣ Bent Over Dumbbell Row 2️⃣ Underhand Cable Pull Down 3️⃣ Bent Over Wide Row 4️⃣ Hyperextensions
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So there has been this theme I have been encountering with others recently who are frustrated with themselves because they are constantly comparing themselves to others. In this picture I am struggling to get my last rep on an exercise. I know that in my mind the only person I need to compete with is myself, and I won't let my mind beat me. I won't let my old me or my current me, stop my progress to become a better version of myself. • I have had work out partners that try and compete with me and stop their own progress because they are judging themselves on what I do. Those same people end up beating me when they realize all they had to do was focus on themselves to get better each and every day! Some people just think stuff isn't fair and that's understandable because there isn't much in life that's fair. • what is unfair is you judge your success and your effort based on others and expect similar results...God made you YOU for a reason...the only person you compete with is yourself, the only person accountable to how well you do is yourself, and the only person who can and needs to change (if you think and want to do better) is yourself...also life isn't "fair" and I'm pretty sure you are a ton better at certain things that othersbelieve is "unfair", but God gave you this life because he knew you could conquer it, gave you this direction because you could achieve in this direction, and made you good at what you are good at and bad at what you are bad at for a reason to make you unique!!! So you need to stay positive and grind a little harder because you are special and unique, and who cares if you have to work harder, if you want it, you'll earn it! #fitnessmotivation #workoutmotivation #gospelmotivation #personaltrainer #steelfit #bodytransformation #bodybuildingmotivation #health #iam1stphorm #duespaid #backworkout
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Not my best form, or even my best numbers, but a couple pull ups from my back session today. This was after I had already worn out the lats a fair bit. It feels like just yesterday I did my first pull up ever. #Tra#Transat #PickThingsUp #PutThemDown #Gains #BackDay #Lats #PullUps #Trans #Transgender #TransGuy #FtM #FtMsofIG #FtMsofInstagram #SelfMade #SelfMadeMan #TransIsBeautiful #BoysLikeUs #GuysLikeUs #ThisIsWhatTransLooksLike
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Had the gym all to myself last night so I figured I would go ahead and be “That Guy” to whip off my shirt so y’all can better see what it looks like when your back muscles are activated! Every time I hit a back workout, I definitely make sure to utilize different variations of these two movements: some form of pull-down to help build my lats, equaling more width and a more pronounced v-taper - along with some rowing movements to help build thickness and definition! When it comes to working on your back, the main focuses should be on the STREEETCH and the SQUEEEEZE! Make sure to fully stretch out your muscles by going all da way up to the top of pulldown movements and all da way forward (arms fully extended) on rows to ensure a complete range of motion! The second part of this is a good contraction at the finish of the motion, really driving your elbows down (pulldowns) or back (rows) to make sure you put the most amount of stress on yo muscles possible (equaling more stimulation and therefore more growth!)! Even though your back isn’t really considered one of the more glorious groups to train, it is still important not to neglect it as imbalances can occur, putting you at more risk for injury! I hope this has been helpful for any of you guys looking to work on your back and that you all had an awesome weekend! 😎 👍🏼 @xnstores 👍🏼 . . . . . #fit #fitfam #fitness #health #fitnessmotivation #gym #gymmotivation #gymlife #gymrat #muscle #muscles #gains #gainz #healthy #aes#aesthetics #fitnessmodel #model #physique #aesthetic #workout #motivation #workoutmotivation #bodybuilding #healthylifestyle #exercise #weightlifting #bac#back/a> #lats #back #fitspo 👏🏼👍🏼☝🏼
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Row into a reverse fly. This is a 100lb db. Give these a try!! www.wenningstrength.com #lats #upperback #reardelts #shoulders #wenning #rows #powerlifting #bodybuilding
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Coming along nicely. Somehow I'm 12kg heavier and still can see my abs in the distance. #bod#bodybuilderstyle #gymmotivation #gymrat #gymlife #offseasongains #gainz #fuckcardio #neverfull #bodybuilder #chickengains #trainsmart #lats #wider #nopainnogain
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Killing back day with me. I love this standing low row hammer strength machine. @hamburgler40 decided to add bands into the mix to make it extra challenging. 💪🏻💪🏻💪🏻 #strong #bodybuilding #lats #amazing
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Sitting in the airport rn on my way to Florida but a killer back superset I did yesterday!! 🦅 Girls if you want the appearance of a smaller waist,train your back,shoulders and booty like crazyyyy💪🏻🙌🏻 Coming from a girl who has a rectangular and tall build, I never had curves until I began training those muscle groups😉 : 🔴Back Superset: 4 sets 🔻10-15 reps seated high cable face pulls: these take the momentum out of regular face pulls so I highly suggest these! These work both the upper back and the rear delts😁 🔻10-15 Behind the Head Rope Pulldowns: Focus on using your midback to pull the weight down and really squeeze at the bottom! These work the midback and lats! 🔑 The key to all back movements is to take it slow and controlled and don’t go heavier until you really have the form down! : Ps.Dont forget I have a new YouTube vid up and the link is in my bio 😊 : : : : : : : : : #backday#backexercises#lats#delts#upperbody#upperbodyday#reardelts#exercisevideo#workoutvideo#workoutvideos#workouttips#bodybuilding#bodybuilder#teenbodybuilding#workout#gym#athlete#fittips#fitness#health#healthandfitness#strong#strength
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New Hair cut & beard trim! you like? . Is this how you get follows and likes? . Am I doing it right? . Did I break it? . . . #tba#tbar #tbar #bentrows #uppertraps #upperbody #backday #upperback #tanktops #lats #latspread #rhomboids #biceps #bicepworkout #reardelts #newhaircut #beardtrim
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Lookin for a good pre activation exercise for your lats and shoulders? I did this at the end of my back day just to get a nice pump. #fitness #gains #lats #traps #back
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should’ve seen my head. bigger than my back. 😅 bigger and bigger. changing strategies to improve! #gym #fitness #shredded #gains #nutrition #discipline #protein #10 #lats
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📌Target Muscle: Latissimus Dorsi 📌Movement: Single Arm High Lat Row (Cable or Band) 📌A new angle for your next set of rows. Utilize light weights on the cable machine or a rubber band. Pull from above your head and place yourself far enough away from the anchor point that you feel a full lat stretch and range of motion. 📌Use your hands as hooks only! Pull with the lat and squeeze!
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My delts turn this into a decent pose but realistically there’s a lot more I could do in terms of overall back development. That goes for most lifters since it tends to be an undertrained area, not only in terms of volume/exercise selection but also because it’s a trickier area to really develop a strong mind-muscle connection with. . Keep in mind that the “back” is not one muscle group. It’s made up of several large muscles that all need to be fully trained for optimal results: the lats, traps, erector spinae, plus a few smaller muscles like the rhomboids, teres groups, levator scapulae. . This is why having a “chest day” and “back day” and treating them with equal importance doesn’t make sense - the traps alone are comparable in size to the pecs. . An overall template for complete back training would involve a vertical pulling movement for the lats, horizontal pull for the mid-back, shrug and face pull for the traps. (A lot of the functions also overlap here - for example, rows also hit the lats and traps, face pulls hit the rhomboids etc.) . Deadlifts are also an option for further spinal erector/trap development, or a rack pull to take the legs out of the movement and make it more back focused. Barbell squats and Romanian deadlifts will also hit the spinal erectors pretty hard if you’re doing those on leg day. If you aren’t doing those lifts then a weighted hyperextension can be added in. . If you’re doing all of the exercises above and want to hone in on your back even further, then a pullover can also be included for the lats. The machine variation is ideal, followed by cable and then dumbbell. . . #backmuscles #delts #lats #backworkout #vanfitfam #backtraining #deltoids #shoulderworkout #trapezius #fitnesstips #bodybuildingtips
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Ever played these reasons in your head over and over to justify why it’s ok for you to eat bad?? “I’ve earned it” “I had a bad day” “I’m too tired to cook” “I’m celebrating” “I just love junk food” 🙋🏽‍♀️ We all have....we are human 🌝 I could talk about this all day but there’s one statement I want to make. EAT FOR PURPOSE NOT FOR PLEASURE: Call it will power, or call it mental strength. Your goal is to get results. 🚘Your road to getting those results doesn’t have to have 5 seconds of chewing pleasure. You need to eat for purpose, not pleasure. Food is not a hobby. Food is something your body needs to survive, and in the case of working out and getting results, food is something your body needs so that you can get those results. Food is nothing more than that.....when you can grasp onto this concept your life will change. 🤦🏽‍♀️Now I’m not saying I don’t have weak moments and eat like straight trash sometimes because honestly it happens more frequently than I would like. Saying and doing are two completely different things. THE CHOICE IS YOURS 🔥 Mic Drop 🎤 #procard#gymmemes#fitness#npcbikini#workout#backday#latpulldowns#quads#lats#goals#bikini#backworkout#transformation#weightloss#mealprep#diet#workoutmotivation#fitnessmotivation#squats#booty#lunges#legs#shoulders#leggings#weightgain#ifbb#bodytransformation#ifbbpro#ifbbbikinipro
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Stretching out them lats ❤️ . . This is one of my favourite stretches to do. It is a great option for releasing your functional line (swipe 👉🏻), which is important for anyone with low back discomfort. But most importantly, it feels 👌🏻 . . #fst #rmt #hybridfhp #latissimusdorsi #lats #functionalline #anatomytrains #stretch
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