Hope you enjoyed the video! 105k Q&A filmed today, should be out in a day or two! Book 1: SWEAT (beginners/intermediates) www.verityfit.com/product-page/sweat Book 2: Ring Training For Hypertrophy www.verityfit.com/product-page/ring-training-for-hypertrophy Book 3: Resurrecting Your Gains (intermediates/advanced) www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula Can check the site for full Tables Of Contents of each book. Appreciate the support and enjoy your gainz!

@sasquatchrosefarts

Жыл бұрын

You have severely laterally displaced vertebrae. You're crooked. I know because I spent years fixing the same thing. Stop worrying about "muscles", and just focus on skeletal alignment and you will find that you still lay on a lot of muscle. But you won't look the same as other gym bros. It's a totally different development model. Way better. One is vanity like fake tatas, and the othernis enduring.

@bcum3037

Жыл бұрын

The solution to your problem with overtaking strongpoints could be strategic range of motion, jason gallant is really on point with this.

@GVS

Жыл бұрын

@@bcum3037 for sure, I've definitely taken a lot of his advice into consideration with back, as well as chest training.

@ShayHezarkhani

Жыл бұрын

not that it matters to you, but i'd kill to have 1/3 the back you have. 😅

Dude is fitter than most people on earth, has a great physique, and great hair. Man has it going on and doesn’t put out BS on his channel. I salute this guy.

@aabahdjfisosososos

Жыл бұрын

The sky is blue

@rtsstream

Жыл бұрын

dude skips face day tho. ;P

@AlfimAlves

Жыл бұрын

@@rtsstream lmao blackpilled

@xThexMasterxProx

Жыл бұрын

@@rtsstream he's white bruh he is already better looking than 70% of the population

@disabledfalafel

Жыл бұрын

@@rtsstreambro geomaxxed lol

Your first mistake was looking at Reddit

@orly780

11 ай бұрын

This

It’s funny how some people will claim guys like us aren’t natty because our results seem much better than theirs, when the only real reasons we’ve done better is we trained harder & smarter, were much more consistent, & have been doing all that for a lot longer than most. I see that Reddit post as a compliment to you if anything. 💪

@faelgrim5130

Жыл бұрын

PEDs have really skewed a lot of people's idea of a good natty physique. You can get a better physique than you think as a natty, just got to put in the work because it's harder without PEDs.

@spencerschubert5001

Жыл бұрын

@@olivierlazure1 and they’re all whining about their genetics too. The black pill is strong indeed. Basically the formula is: -train like a PED influencer with bro-splits, pump work, or “mind muscle connection” -gain little to no body weight -confusion at poor results -disappointment -“I’ve got bad genetics” -“everyone is on steroids” -take steroids and look like slightly more red and veiny than a natural who has been training intelligently for 1 year

@kamo7293

Жыл бұрын

"if you're bigger than me, steroids. if you're smaller than me, you have shit genetics" is the common shittery I see

@thandapani8783

Жыл бұрын

​@@olivierlazure1 im genuinely happy some people such as urself are not following greg douchebag and dont see bulking as evil and promote "MaiNGaInInG🤡" kudos

@GreyException

Жыл бұрын

Some people, or rather… sometimes all of us can be a little too arrogant with our opinions.

Ive been building my body for 4 years. I have 15 inch arms, wide shoulders, lean waist and toned legs. By reddit standards I would be a malnourished labor camp survivor. Ive come to find my quality of life increase drastically after I stopped giving a crap about how jacked or ripped I am and just enjoy being healthy and strong. These reddit nerds really need to go outside and stop thinking prime Ronnie is what every 16 year old should look like.

@loosecannon6142

Жыл бұрын

Word 💪

@herefortheshrimp1469

Жыл бұрын

Beautifully put. Jesus Christ that comment was concerning lol

@stigstig9275

Жыл бұрын

Nailed it!

@loosecannon6142

Жыл бұрын

@Johnny You will be suprised the size of ur arms when lean.

@loosecannon6142

Жыл бұрын

@Johnny Sure bro 😂

I hope my back can "suck" that much some day 💪

@xave3829

Жыл бұрын

Right

@jahimuddin2306

11 ай бұрын

Same.

You take criticism very well, and turn it around into a learning opportunity. That is a great feature of your channel. I would not say that your back "sucks", not even close. Well done.

In my opinion, the genetic differences that make our physiques slightly unbalanced is one of the great things about bodybuilding. That individuality in the dominance of certain muscle groups is what sets us all apart from one another. Bodybuilding would be a very boring endeavor if everyone started lifting weights and then just turned into david laid after 5 years (although im sure many would like to look just like him). I also understand that if youre somebody who has certifiably bad genetics this probably isnt a very pallateable take, but its something ive thought about a few times before.

@vsauce6664

Жыл бұрын

Agreed. The prospect of an unique, muscular physique is one of the many things that excite me in bodybuilding, it'd be rather boring if everyone ended up with the exact same body.

@texasbeaver8188

Жыл бұрын

Definitely agree, that's what makes BBing so worthwhile. Getting to see ur own potential & how unique it is from others. And also specifically *natural* bodybuilding, cus most naturals look like shit. There's a tiny part of me that doesn't want others to be great & for there to be a resurgence of Natural BBing (like the Silver Era). Bc then - in a selfish way - my achievements wouldn't be as special if looking good was the norm

I thought I was the only one who felt their triceps when doing pulling movements.

@questionableethnicity2268

Жыл бұрын

I think it's a sign of a well developed long head. I didn't really notice this until the long head of my tricep got more developed. Even Nick Walker was talking on his last video about how he preferred certain handles for pullovers because others he would feel in his tricep too much.

@sooparticular

Жыл бұрын

pulling movements build tris

@98danielray

Жыл бұрын

you gotta internally rotate the shoulders

@biesman5

Жыл бұрын

Not surprising since the long head is involved in shoulder extension.

@TheShmrsh

Жыл бұрын

i have triceps tendinopathy and yeah i fill it very much lol

The person who said this Reddit comment should show his physique and strength feats before commenting/judging/insulting others... The only thing that "sucks" here is a person that puts one down to lift himself up... Keep doing you, Geoffrey. 💪🏻🔥🏆🦍🔥

7:44 : "Build whatever kind of physique you want." Amen. I benefit from training back more than chest. My posture stays better and I feel better. I also benefit from extra hamstring training to maintain injury-free running speed. To each his or her own.

@vancedaniels

Жыл бұрын

Yessir! The back is probably the best muscle group and really yells ‘mature wise man’ for me.

@Ivannbeats

Жыл бұрын

I agree although my back is literally non existent even for a novice. Also my very wide waist "shrink" my back and I can't do nothing about it except train back extensively

I'd say your back looks pretty dang good brother! I'm the opposite though. I have the strength, but my physique doesn't look anywhere near as good as you. So everyone really is different. Your arms are insane, so maybe by comparison your back isn't quite there, but it's not bad at all either!

@GVS

Жыл бұрын

Appreciate that Pete!

@ghfjfghjasdfasdf

Жыл бұрын

Always loved your traps, Pete.

THANK YOU for talking about long head recruitment on pulling exercises!! I get that as well

Good video dude, when you see your old pics its impressive how much muscle you have grown

Wow I love how he agreed with the critique (even though it could have been worded nicer) and instead of crying about it, took it at face value and discussed why his back and chest are lacking.

I included dumbbell straight arm rows and dumbbell pullover to avoid other muscles getting in the way and now I am feeling my lats way more and I am also getting more gains. Love your content.

Life can be tough, sometimes everything seems to go wrong and like it can only get worse from there. Still, at the end of the day, we must keep moving forward and strive to do better, which I've been getting better and better at But then I get reminded that Reddit exists and the urge to end it all returns to me like a barbell to the face on a failed PR.

I have a similar built compared to yours (Not the size lol).. legs grow without effort, but Chest and lats are ridiculous, the more I train them, more my arms, delts and traps grow. Let’s make them freaky then! Love your content and have 2 of your books. Keep it up!

@zimmyyzz9971

Жыл бұрын

I’d start doing push ups and experimenting with all kinds of them, progressive overload

For somebody to claim that this guy's back "sucks", they must have body dysmorphia on a whole another level😅

@lillee4207

Жыл бұрын

Too many people online get desensitized to extremes, whether it be physique, strength, skills, sports, athleticism, wealth, anything in life and talk shit. People that barely do anything, talk big. Andrew Tate fans calling everyone brokies, when they're unemployed and fat Bodybuilding/ lifting noobs calling people fat, or small, or skinny, when the person obviously lifts Or even skaters calling someone shit at skating, when their own style looks like a little kid's style. All because we see pros online, and compare ourselves to them in some way. I feel skinnier now than when I was skinny. Before medium was big, and now I fill out large shirts, and some xl shirts. Xl is a good comfortable size. 2xl looks barely baggy now.

Great reply 👍

Your back is amazing,keep doing what your doing man

Thanks for this video, Geoff! I've just begun my 4th year of working out, and while my mid-section reminds me of Moby Dick, I'm happy with the improvements I've made in other body parts, and I don't intend to stop building on that progress. My first year of using dumbbells, my arms showed the biggest improvement. Next year is was my legs and glutes. Last year it was shoulders. Can't wait to see where the improvements show up for 2023. You look great, BTW. Keep up the good work! 👍🏼💪🏼

@giganticitalianbodybuildin1584

Жыл бұрын

Fucking loled at the Moby Dick midsection.

I have a similiar phenotype to you Geoff - long limbs, arm (especially triceps) dominant, etc. I've been following your recommendation for diagonal rows to grow my lats more and it's a damn good movement.

f the haters man your physique is sick and your channel is super helpful. Much respect for being the bigger man in the situation

When it comes to pullovers and the triceps I've taken to using an EZ Bar and keeping my arms bent and a bit more than a 90 degree angle. It removes all feeling of tricep involvement for me and makes it feel entirely lat focused.

6:38 just love that Costello and Abbott clip. One of my favourite duos after Hardy and Laurel.

Love your content man!

My lats are very small aswell but my chest is very big, which makes me look very funny from the front, but i have been workong on that aswell. Nice video man

I think what makes the dumbell pullover so great is the fact that you get more tension the deeper you go into the stretch. We know that weighted stretch is insane for hypertrophy, and in my experience its especially true for most of the back. Whereas with something like a pullup that gets harder as you contract, the pullover gets harder into the stretch, almost like a rack pull for lats in my mind lol. And some have suggested it expands the ribcage and it for sure works the abs if you let it.

3:00 I'm glad to know I'm not the only one. I feel my triceps work a ton during pull ups, and I had no idea why

2:59 Soo true. When I started implementing long head trícep isolations in my routine, during pullups I started feeling a little bit of tríceps and I just started working on they, imagine how someone like you might feel them :O

I actually used to get overuse in my triceps long head from neutral grip pull-ups, so going from dips to NG pull ups became harder and harder as time went on. Now I do close grip chin ups and feel it all in my Lats.

i think my chest is my strong point and i get ur point; sometimes i feel like im unconciously recruting my chest a bit in just regular bicep curls. I feel like great muscle mind connection is necessary at that point to prevent it, thus perfect form becomes more and more important PS: what helps me with my back muscle mind connection is the guided pull up machine with the weights, dropping the weight a bit from my body weight actually helped me focus on the mind muscle connection WAY more

8:38 Goeff making every synthol user across the globe cry.

I love how this video looks like it's from late 2000's lmao, has a different vibe to it W video btw, you're awesome

natural strength in certain areas "taking over" the muscle recruitment of many movements is such a big thing for me personally. i've ALWAYS had my delts and traps decide they were going to be the ones to do this movement. my leverages on barbell bench are so delt and triceps and so little chest it doesn't make sense, i have never been able to do a horizontal row that targets my lats, my rear delts and mid trap is going to be doing all of that shit forever and i know that. this is just my curse so i gotta do pec flys and pull ups and calisthenics for my mid torso and get the tension i want that way.

Bro looks ridiculous. One of the best natural physiques on social media

@zyzzenjoyer7825

Жыл бұрын

Exactly what I think

@opywop18

Жыл бұрын

Simeon Panda is way bigger

@insolentchild6989

Жыл бұрын

@@opywop18 Simeon Panda is on gear

@opywop18

Жыл бұрын

@@insolentchild6989 he is natural. Just because you're unwilling to put in even 1% of the work Simeon has and you're jealous of his results does not mean he's on gear.

@insolentchild6989

Жыл бұрын

@@opywop18 he is infact not natural. Use your brain

For me it's a bit of the opposite in regards to the lat/triceps relationship in regards to some pressing movements but I do also feel my triceps on pullups and pushdowns. I feel my lats on some pressing movements, which I'd wager is from their role as a stabilizer. Off the top of my head, I feel them while doing dips and sometimes tricep pushdowns. But they're not really over-developed or anything and my triceps aren't under-developed either so I don't really think it's a muscular-force problem but an insertion problem in your case. Same case with your chest and shoulders. I can confirm this since I also have the same thing where my shoulders and pecs are set widely apart on the torso, for me it's really hard to get the chest involved in pressing movements unless I go super wide, yet I'm not weaker regardless of grip width.

Interestingly enough, I developed really good lats (especially proportionally to the rest of me) as a beginner. As a beginner, I also had terrible rear delts. I had to take several months off from serious lat training due to discomfort and had to be careful with a few movements like tricep extensions and pullovers again, due to shoulder discomfort. Issue went away once my rear delts were decently up to speed. Fucked around/found out with a little internet surfing that having lats that mog your shoulders do in fact have a negative effect on the joint where the lats pull it down but your rear delts aren't strong enough to stabilise. The more you know 💯 Edit: A fun addition to my comment- I'm now at a point where I want to bring my lats up again but the thought of my shoulder acting up again scares me 👍

The bit about not activating the intended muscle hit home big time for me. I have big arms and a big chest but if I don’t use a closer grip and some flyes before benching I won’t get much beyond front delt. Also, I’ve noticed the same with squats. My quads are huge but won’t get burning unless I target them before hand with extensions or single leg stuff.

Good video. I always learn a lot from this guy. I like how he takes the criticism in stride. People on the internet are ruthless. There's nothing about his physique or strength that sucks.... lol. I wish I looked like him. Especially the arms. And actually the back too.

Great physique man your gonna maintain that physique for time to come. Good job

Best move I can imagine is a reverse Lu Raise [bird flap] using a cable pull down, while thinking of pulling it down to your low back and bringing it down behind the back, and just working till your arms are too tired to do the work for the Lats. Other than that: Korean Dips, Inch Worm (not Ab wheel), Pull-ups especially wide, Rows in the bottom or near the bottom position of a Jefferson Curl with dumbbells, and more Pull-ups with Deadhangs.

Geoffrey Verity Schofield, you’re a total UNIT 💯! I’m 5’5” and would kill to be your mini me😂😂😂

Love your content. Just invest in higher quality microphone / room acoustics + camera and you'll be on the way to 1m subscribers with the others

I started those n1 style 1 arm pull downs this week and love them, i think the stretch is something ive been missing from my back training, I've been too focused on just moving the weight and not getting that stretch.

10:01 This! It's with me as well, I took my Lats pictures from Behind and I thought man I have awesome ones and maybe they are my 2nd Best Muscle group(also respond very well to training). But when I take front pictures, it is the opposite story, people would say "Is this guy even serious" 😂 that he has good lats damn it. And the worst part is I can Lat spread my Right side fully, but the left side is actually bigger, but can't hold that for more than 5 seconds while posing to its full length, and it disproportionates with the right one. Posing is a different game altogether.

I have used a lot of resistance band work for rhomboids and lat contraction lately to create mind-muscle connection and improve thickness. Focusing on stretch on back exercises might not give desired results alone, isometrics could go a long way aswell. Also lats and rhomboids definitely prevent shoulder injury.

Reddit is the same place where they shit on new lifters on their form checks but if MythicalStrength goes snap city on deadlifts or half squats 400 lbs for 20, they praise him

Crazy timing on this video. My lats have always lagged and my triceps have always been one of my better areas. Just yesterday I was noticing after lat pulldowns that I had almost as much of a triceps pump as anything in my actual back

@GVS

Жыл бұрын

Hope it helps!

Yeah, basically the point you made: may be a valid criticism from a bodybuilder's standpoint, but all in all: you look terrific (& huge), Geoff!

I appreciate the oriental sounding music at the end.

Honestly I think a lot of the criticism about your strength and size is unwarranted and unjustified but kudos to you for the way you respond 👏

@GVS

Жыл бұрын

I just see it as part of being on the internet, and an opportunity to talk about interesting stuff :)

@MirNovichok

Жыл бұрын

Geoffrey is a beast in terms of size and aesthetics, but his strength is somewhat lacking - especially considering he looks like an absolute unit. He doesn't focus on the lower rep ranges or the traditional "strength" standard exercises, so that's fair but definitely stand out when a dude with mutant arms isn't benching/pulling 4-6 plates

@markbaker4425

Жыл бұрын

​@@MirNovichok Tbf he basically has ruined hips and shoulders from running and hes strong as fuck on isolations so it kinda evens out.

Social media has given people the most unrealistic expectations possible, doesn't matter what you look like or what your numbers are multiple people will be saying its not good

Focus on weighted pull ups, the cutting fase will benefit this exercise. I love your videos, greetings from Chile!

I think the size of ribcage has a huge impact on how big your lats look. If you do a lat spread they just hide behind the rib cage.

Just getting started, but loving how you're taking it in stride and laughing with it

this is what real self confidence looks like

Baby got back ❤💪🏋️

Hey Geoff, have you thought about also trying out wide-grip pull-ups? Alex had some great results in both his back thickness but also surprisingly his width too.

@GVS

Жыл бұрын

Yep have incorporated them periodically. They're OK.

You have it backwards on tucking/flaring elbows for bench press. The more you tuck your elbows in, the more front delts you’re recruiting and less chest.

3:11 I thought I was the only one who felt the long head on vertical pulls..

Your back looks great. Not too big or small. Good aesthetic 👍

10:19 that honk was so real I thought someone was honking outside my window lmao

Maaaaaan! You are in better shape than a lot of people.

I've been using a hex bar with my landmine instead of an olympic bar and it hits my mid to lower section of my back like no other. It also allows you more places to grip on the hex giving you more range of function over the olympic.

Hello Geoffrey, I wanted to thank you for all the content you have been putting out, watched nearly all your videos made in recent years and found them very helpful. Wanted to ask a couple questions, can I get your opinion on a routine I made for myself? I would run something by you or inspired by your direct suggestions, but I can't afford your books yet, tho plan getting them in the future. Your example programm on Boostcamp wasn't suggested for novices and my experience is only 6 months. I don't want to run some common recommended programms, as I don't really linearly progress in weight anymore and I don't get their obsession with somewhat complicated pereodization and low rep heavy compounds, things I am not very interested in as they are more for powerlifting. If you can share your opinion, where can I send my routine?

I've been thinking of trying to put extra effort into the delts and traps to see if I can get that unbalanced "on the juice" look.

Just looked up your measurements. Never really measured my whole body, only my back and waist cause it's a pain to buy shirts. You look huge af not sure how I got similar numbers being 20kg lighter. People in the gym always surprised when I step on the scale. I'm 5'7 69kg with around 10-12% bodyfat. Without a pump my arm 15, Hips/waist 32, chest 43, shoulders 48, forearm 12, thighs 22, calfs 14.5. Started to follow your channel, keep up the good work. 💪

What I've found is that using lighter weights, a wider grip, and focusing on pulling with the large joint helps recruit the muscles of the torso rather than the limbs. For example, if I'm doing pullups, it's very easy for my biceps to take over. If I use a lat pulldown with maybe 50% weight, however, and a very wide grip, focusing on trying to relax my arms and pull my elbows back rather than pull my hands back, it becomes much easier to feel my lats.

My favorite fitness KZreadr 😎

Same with me. I had good biceps since y was a kid, but no meat on the lower lats. Unilateral work & mind muscle conection is the only way

47" Torso? Ya, you're jacked bro!

It’s actually great comming back to this video. Yeah your lats sucked. You acknowledged this. Now your lats are big. Nice.

You ever try Meadow Rows? I do then with bands on my Basebench. Never done them with a barbell, but if it's at all similar, it's a great squeeze.

For me personally, my back just in general has always been my strongest bodypart but arms have always lagged behind everything else. Recently been really focusing on bringing my arms up and the effect on my physique has been phenomenal. Not only does the complete package look better, but I feel like my back also looks better for it because every pose I hit from behind just looks better. I doubt I'll ever have truly huge arms and there's no hope of them becoming a highlight of my physique, but that little bit of TLC is only going to make me look better and better in the future.

@1God1Christ

Жыл бұрын

That’s what I’m starting to do. For me it’s my chest. I can do 1-2 chest exercises and I’m good but I’ve always had small arms. I want to do a specialization

@alihasanaxe4936

Жыл бұрын

@@1God1Christ Good luck bro

Struggling with lats in the exact way you describe in the video

You should definitely try to use and feel your back in the movements for the back, like how you feel your arms when you do arm exercises

I had a pause from training due to my tennis and table tennis season for a period of 6-7 months. After month and a half of getting it back I see that my leg excercise strength hasn't dramatically changed but my bench, shoulder press, triceps, pullups, rows, biceps all gone too low. I fighting it to get to the same level as before and go beyond but it really is difficult for the upper body for some reason. What's your opinion?

I’m very much the opposite. When it comes to pushing and pulling, my chest and back are extremely dominant, and coupled with subpar arm genetics, are thus larger than my arms are proportionally

@FitLabb

Жыл бұрын

I’m the opposite of you pal, my arms have always been dominant and easier to build size & strength than much of my upper body (my lats always were fast to respond as well), and I’ve actually had to dial back my arm training so the rest could catch up and balance out several years ago. All good problems to have though I guess. 💪

@andrecosta8680

Жыл бұрын

Its better has these muscles big causw they are structural

@tomlazoriksuccessfitness

Жыл бұрын

@@FitLabb you do have exceptional arm development, my friend! So interesting how our bodies decide to operate with such variety and individuality. My favorite are the people who don’t work out, pretty much at all, yet they have the calves of an IFBB pro.

Focus on the weighted stretch on the lats after pumping them up

5 years ago I did weight lifting thing and I am doing it again now. One thing I have been doing this time is I am just going to stop any exercise that I can't isolate and replace it. I swapped bench for pec flys and my chest is growing. I use to bench with my front delts. I stopped benching for triceps and swapped to skull crushers. I have been having a lot of success with changing exercises until I can isolate and not worrying if it is abnormal.

Tom was called The Quadfather.

Shoulders are probably one of my biggest muscle areas. No wonder my chest is lagging. My chest gets sore from bench/incline/flies, however my shoulders feel very stressed/worked after each set as well. Actually they feel more worked.

I think it’s time for weighted pull up specialization !!!

My Triceps and Shoulders prob my strong suit and I have pretty huge legs even though I just got to start training them again after many years off. Today was 2nd leg day after years I am wobbling all over the place. Feels Great to hit them again Thank GOD. But yea comes down to Genetics a lot.

One way to work lats might be to sore the assisting muscle groups so the strongest muscle group is the lat For the chest it should work as well

My chest is dominant and that's why i feel it a lot during neutral pull ups

Redditors try not to care about the businesses of random strangers Difficulty: IMPOSSIBLE

You should probably consider a variation of the Kelso shrug, that biases the lats, and low traps while kicking the arms out. Then with the lats pre exhausted they will limit you more in the exercises following that. I use to do chest supported Kelso shrugs followed by rows where my upper abs were touching the top of that chest support, followed by flexion rows where my upper abs were touching the chest support. That hit the lats, mid/low traps and the erectors very well. Then on another workout I would do the chest supported Kelso shrugs followed by weighted pullups to get some damage in for the week. The upper back can handle all of that, and I can honestly say that is where I have seen hypertrophy gains potentiate strength gains to the highest degree.

@TheMortalKombatent

Жыл бұрын

how does the kelso shrug hit the lats if its only scapular retraction?

@leinekenugelvondoofenfocke1002

Жыл бұрын

@@TheMortalKombatent because it isn't just scapular retraction. You are pulling the arm back with the scapula, especially if you get at the right angle. Imagine doing chinups without your bending your elbows. That's what's going on to a smaller extent. The only reason I didn't suggest that is because those are very hard to recover from. If you try it you will see what I mean.

I had a personal trainer set me up with a dedicated back day 7+ months ago when I started getting serious. thank that fucking dude, it's now my best muscle group by a long shot.

Most don't realize that the lats relative to most other muscles are quite small in volume. They look big because they are laid out flat across the rib cage and lower back, BUT by volume are even smaller than the biceps brachii+brachiallis. It's not your back, but specifically your lats that need work. Most people have trouble hitting lats, and the #1 reason is using too much weight before knowing how to contract the lats. Too much weight forces recruitment of stronger muscles, in your case the arms. Take a broomstick, do a row to the navel, whether yates-style or bent-over, arch while bringing the chest up and contracting the lats (attempt at first to cramp the lats). Do this as many times as it takes to get the lats sore just with a broomstick using contraction (give it a day for the DOMs), and note how much arch is needed without cranking the lower back. Also, you can use this same method to target upper and lower lats just by adjusting the angle of pull, and angle of torso. With pullups/chinups, shoulders shouldn't round forward (this becomes a bicep exercise), and a slight leaning back while attempting to pull to the clavicle will get the lats. With deads or RDLs, pull shoulders down and back while coming up, then actively "try" to pull the elbows back at the top, that's one rep. This just adds more lat work into the mix. Always think "pull with elbows" when working the lats.

Your back is totally fine man, but I do get the struggles. And I get the drive to always iron out (perceived) shortcomings. :-) I belong to the disproportunate arms camp myself (and love it) with shit tier chest, thick core/lower back and "tiny" wings. But I've come to love it actually. I like the thicc torso+massive arms asthetic way more than the twig hips+angel wings. At some point it starts to look comical to me. I'm also sitting comfortably at over 15% bf in my current bulk. Probably because of age? I'll be 31 next week and much rather look like Simon Miller or Henry Cavill. This abs-obsessed inverted triangle look just looks "boyish" to me. My current Back-regime that helped me get happier with my back: Heavy Bent Over Barbell rows, controlled and emphasis on strech --> Makes them thicc and strong Heavy DB Lat Pullover --> Made them spread out some more and "rounded" them. Chest gets also hit and a strong triceps is very helpful in handling heavy DB in the awkward positions. Chest Supported DB row for upper back, emphasize both stretch and contraction. Fries the rhomboids Rear Delt Swings, obvious Standing Rear delt unilateral db rows (lol) -> hits the other upper back muscles nicely as well. Also a good grip trainer when done without straps. Gave me insane "picking up stuff" strength and makes that rear delt "chestnut" pop if you know what I mean

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Good shit, thanks for sharing, dude.

i find that back respond better to weighted stretch for me. use straps and go heavy AF and let most reps end in dead hang/pull pause

Glad I'm not the only one who would often feel fatigue in their triceps when initiating pulling movements. Usually I have to rest longer on pulls such as weighted pullups because the entirety of the limbs are too fatigeud to continue as on

Hey Bro, Your back is really solid, your arms are massive, chest is estetic and OK, man, Legs are estetic and strong. I might be slightly stronger than you , but in truth I would happily happily trade my Body for yours, keep up your training , you are doing fantastic!

Brother…you look amazing all around imo. Even if people are highlighting “weak points” I really don’t see any tbh. I can agree your arms are nuts and stand out. But im never looking at your physique thinking something is lacking. You are an awesome goal for me to strive towards.

You can stretch the chest and arms before back training to deadin the other muscles a little.

I might try blasting the triceps to absolute failure. Then doing very direct lat work, like lat prayers. It’s one way to help establish the MMC- destroy the arms before your trunk work.

Amen i love being the neck and traps guy. Embrace it!