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Heavy Weights and High Volume for a Thick Upper Back

December 7th, 2017

In talking with many other lifters who are looking for that thick upper back look, I’m convinced that many people are not seeing the results they want, due to a lack of poundage and overall volume.

In my experience with training to build a bigger set of traps and a thick upper back, heavier weights are the way to go.

Optimally, I’d be Deadlifting once a week, hitting other deadlift variations on another day during the week, and then performing some form of heavy Rack Pull or Shrug that requires lifting straps on another day during the week.

However, my lower back has given me some problems through the last quarter of this year, so I haven’t been able to perform those kinds of lifts with the frequency I’d normally go for.

Instead, I’ve had to switch gears and go very heavy on my “isolation work,” for the upper back, and recently I was able to get some of this work on film to share with you.

In the video below you’ll see the following exercises and suggested volumes if you try them out:

1A – Heavy Incline Posterior Flies – 8 to 12 reps
1B – Lighter Incline Posterior Flies – 8 to 12 reps
1C – Heavy Dumbbell Shrugs – 10 to 20 reps

On this particular occasion, I used 65lb dumbbells on the first sub-set of Posterior Flies, followed by 35lbs (I think), then immediately went to 120lb Dumbbells for the Shrugs.

Optimally, I follow the Posterior Flies up with heavier Dumbbell Shrugs, especially if I’m working in my own gym with plate-loadable dumbbells, but I had to make due with the light 120-lb dumbbells at the local commercial gym.

I’m convinced, you need to hit these body parts with heavy weight. Optimally, you go with big weights on barbells, but if your back is acting up, you can do some of the stuff I showed you today.

If you’re looking for more ideas to build a big yoke, cannon-ball shoulders and massive upper back, look no further than YOKETOBER.

Any questions, please let me know.

All the best in your training.

Jedd

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This Week in Grip – Episode 36

December 6th, 2017

This Week in Grip

Episode 36

In episode 36, we talk about Gripmas, the LA Fit Expo, and many of the other competitions that are set to close out 2017 and get 2018 rolling with plenty of Grip Power! We also look at some of the biggest feats that went down in the past week, including a deep set #4 close by a gripster named Artur Tumaguzhin.

Next week, we plan on covering the Inch Dumbbell. What questions do you have on the Inch? Leave your questions below, or in the comments section on YouTube.

Thanks for watching and all the best in your training.

Jedd

Catching Up on This Week in Grip

December 6th, 2017

This Week in Grip

Let’s finally get caught up on all the past episodes of This Week in Grip.

Episode 33

Got totally skipped by accident, and we’re not gonna go back and re-do it!

Episode 34

Episode 35

Episode 36

Thanks for watching and all the best in your training.

Jedd

Some More Episodes of This Week in Grip

November 22nd, 2017

This Week in Grip

Still playing catch-up on the episodes of This Week in Grip that I’m behind on.

This Week in Grip – Episode 30

This Week in Grip – Episode 31 – Part 1

This Week in Grip – Episode 31 – Part 2

This Week in Grip – Episode 32 – Part A

This Week in Grip – Episode 32 – Part B

I hope you enjoy them.

All the best in your training,

Jedd

horseshoe bending

This Week in Grip – Episodes 27, 28, & 29

November 14th, 2017

I am really behind on posting episodes of This Week in Grip, the podcast show where Allen Heineck and I cover the latest in the grip world, including Grip Sport, Oldtime Strongman Training and Feats of Grip Strength, as well as other topics closely related to Grip Training.

We also recently added Riccardo Magni to our regular TWIG Team.

Below, you’ll find episodes 27, 28 and 29. I hope you enjoy them. Be sure to subscribe and don’t be afraid to share your favorite episodes with your friends.

This Week in Grip – Episode 27

This Week in Grip – Episode 28

This Week in Grip – Episode 29

I’ll have more episodes of This Week in Grip posted here soon. I don’t want to overload you with TOO MUCH of a great thing.

All the best in your training.

Jedd