Calisthenics Back Workout for MASS – Scott Burnhard

Calisthenics Back Workout for MASS – Scott Burnhard


All
right, Scott Burnhard Bernard, talk to the people man, let ’em know what’s getting ready go down. – What’s good, yo? It’s your boy, Scott
Burnhard, aka the vegan beast, back with another video, back with my man, Thats Good Money, you know
I love getting that money with Good Money all right. So today, listen guys, very special video. ‘Cause I get a lot of
questions, I get a lot of messages in my DMs and people wanna know, Scott, how do you put on mass? Mass on your back with
calisthenics, all right guys? And I know there’s a lot of people that probably use weights and
do rows and things like that. But this is a calisthenic focused channel so I’m gonna show you
guys some epic workouts to gain some epic mass
on your back, all right? All you have to do is just follow me, I try to make it easy,
straight to the point, simple, clean cut, watch me work. So first we’re gonna go here. Put this down. ‘Cause we gonna use this. All right so first we’re gonna go here. We’re gonna do inverted rows, which is one of my favorite workouts to get the mass on the back, all right? But you gotta understand different tempos. In order to gain mass on your back or gain mass anywhere, tempo
has to be slow and controlled. Understand that you must have
mind to muscle connection. All right? So when we’re working mass on the back, we’re looking at
retraction and protraction. Retraction. Protraction. Retraction. Protraction, all right? So let’s do these inverted rows. We’re not doing anymore
than eight to 10 reps. I know right, eight to 10 reps. But the tempo’s gonna be
real slow and controlled. Mind to muscle connection, watch me work. Right here, squeeze the
glutes, get the core. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. All right guys, so I just
did 10 inverted rows. And you can see that my
tempos was really slow, really controlled and not fast-paced, very slow tempo all right? Minds to muscle connection. All right, now we’re gonna get into a more intermediate to advanced version. You have mastered the inverted row. Now we’re gonna add the
resistance band to it now. So here we’re gonna do
unilateral movements, so here we’re gonna work
on one part of the back which is the rhomboids right here. And then we’re gonna work
on the right from the left. All right, now watch. Whoo, (exhales) this is not easy. We’re only going for five reps. One. Two. Three, whoo! Four. Five. Whatever you’re doing on the
right, you do on the left. Now you gonna switch it. Come here. Let’s work. One. Two. Three. (grunts) Four. (grunts) Five. Whoo! All right guys, so you see
I added a resistance band. Now I made it a little bit more difficult and I’m not going extranomical
numbers, all right? If that’s a word. I’m not going 10 to 12 to 20 reps, I’m not trying to focus on high rep range, I’m trying to focus on
mind-muscle connection. Slowing down the tempo and making sure I get retraction and protraction. All right, so we’re still
here, we’re still here. Now I’m gonna show you
something really interesting that you can do on this dip bar, pushups. But the fact that the bars are elevated, you have more range of motion. This is a compound workout. Other muscles are going to
be activated, all right? Chest, triceps, biceps. But now we’re gonna go a
little bit more back focused. Now watch. Right now my back is fully
protracted, all right? Now the work comes in in the
retraction to protraction. So come down. You see that? Right there. My scapular is retracted. Protraction. Retraction. Protraction. Now my back is really getting that work. So we’re just gonna do
no more than 10 reps. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. Whoo, I’m feeling it! I’m feeling, I’m feeling that. Mind to muscle connection, very important. Don’t try to rep is out
all explosive and all fast. Nice and slow. Nice and slow, all right? Now we’re going a little bit advanced. Gonna add resistance to it. If you want things to gain mass and grow you’ve gotta add stimulus,
resistance to it. So now we’re gonna do the pushup but we’re gonna use the resistance band. Here. Come here. Squeeze the glutes. One. Two. Three. Four. Five. Six. Whoo! Seven. Eight. Nine. 10. Oh my goodness. (chuckles) Yo, if I tell y’all I wasn’t
feeling it, I’d be lying. I’m feeling it, mind to muscle connection. Don’t be thinking about just
repping it and going fast. Take you time. All right, so we just showed you workouts that you can do on the parallel bars. Now we’re going to my favorite. Pull-up bar. When you think of pull-up bar exercises, what do you think of? Pull-ups, all right? (laughs) So, what we’re gonna do,
we’re gonna do some pull-ups. But mind to muscle connection,
we’re building for mass. Tempo’s gonna be slowed
down and we’re just going at a moderate pace, mind
to muscle connection. – Face the other way, let ’em see that back. – Other, oh yeah, yeah, yeah. Thank you. – So what we’re gonna
do, five reps, five reps. Very slow and controlled. We’re gonna add some
isometrics in there, all right? Good, make sure you’re dead hanging. Make sure your scapular is depressing. Scapular depression right here. To elevation. Nice and slow on the eccentric. Concentric. Eccentric. Concentric. Eccentric. Now we’re gonna add our isometric to it. One, two, three, four. Good, I just did five
pull-ups and I’m feeling it. Lord knows I’m feeling it. (laughs) This is not easy, but if it
burns, it works, all right? So I just do five pull-ups and I added 10 second
isometric to it, all right? A lot of these guys, they’re
doing this, repping it out. That’s good, but we’re
going for mass, all right? That’s more endurance. When you have increased tempo
and it’s more explosive, you’re going for more endurance,
how longer you can go. But we’re really trying
to tire ourselves out. All right, get the most
out of this workout. So now the band. Watch this. Why the band? Why the band for the people? Why the band?
– All right, now why the band? Yeah. – So, you’re basically putting yourself in an unstable position,
so when you’re unstable you’re trying to gather motor units and different kinds of muscles to keep yourself back in balance, so this is gonna add a
lot of muscle confusion. And also, since we’re
doing it for five reps, you are gonna gain mass in your back. All right?
– Okay, yes. – Let’s go! Let’s go, we’re going for five. Also, another thing that’s very important. When you’re doing these back workouts, working your rhomboids
to your latissimus dorsi, your upper and lower trapezius, never have flared out elbows. I try to tell people keep it
in, keep it nice and tight. It’s almost as if you’re
doing a bent over row. You’re not doing it like this. When you flare out your elbows you put yourself in an area of injury and you’re not protecting your joints. So keep it nice and firm, nice and tight. Mind to muscle connection, now let’s work. (exhales) One. Two. Three. Four. And… Five. All right, whatever you do on
the left, you do on the right. Whoo, this is killing me! (chuckles) If it don’t kill
you, it makes you stronger. Watch. One. Two. Three. (grunts) Four. And… Five. Oh my goodness. And there you have it guys, that’s how you get mass on your back. That’s how you do it, all right? Flex on ’em, flex on ’em. -That’s how you do it! There you go. There you go.
– That’s how you do it. – There you go, aw yeah.
– All right? Give
’em some rows from the back, give ’em some rows. – Oh, some rows?
– Yeah, give ’em some rows so they can see, Scott knows what his talking about.
– You know what? I’m giving y’all a bonus. – Yeah, there, there.
– I’m giving y’all a bonus. – Yeah, yeah, yeah. – Now watch. I love the resistance band. Resistance band act like weights but we’re not dealing with weights. – Yeah.
– We’re dealing with our own bodyweight. – Right.
– Now watch. Now we’re gonna do some rows. Make sure you have a
little arch in your back. Not this, not this. We wanna protect out lower back, so we’re having a arch, good, core stable. Legs are out. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. And 10. Whoo! Look at that, I just gave y’all a bonus. I want you to incorporate these workouts if you’re looking to
gain mass on your back or anywhere else, all right? So do this, no more for eight to 10 reps. But the really hard, difficult workouts like the assisted pull-up, no more than five reps, all right? It’s your boy, Scott Burnhard. Shout out to Thats Good Money. Thank you all for having me. I hope this video helps somebody to be the best version of themselves and that’s what we’re here for. And I’m happy to spread that knowledge with you guys, all right? Thanks a lot, Scott. – Got sweat in my eye.
– Okay. – That’s how you know
you’re working. (laughs) – Yeah, yeah, yeah, make
sure y’all subscribe to Scott’s channel. – Yeah. Oh, the back–
– And check out his… Yeah, yeah, yeah. – See that?
– All right, there you go. – Let’s get it, let’s get it. – All
right, good looking Scott. – You already know man. Aight.