Ed Brown, Jr shared a cool superset for your back that will help boost growth.
This combo specifically targets traps (trap bar shrugs) and back thickness (dumbbell rows). Warm up to your working weight on the trap bar – Ed uses 315lbs as well as your working weight on the dumbbell rows. Ed used 215 pound dumbbells. Tighten your weightlifting belt then get to work.
Do 8-10 on the shrugs and then 8-10 on the dumbbell rows. This is a unique combination that you will definitely feel provided you used enough weight.
Note that Ed is using straps in the video. The reason he’s doing this is because his grip will give out before the back muscles will. Since he’s working his back and not his grip, specifically, he will be able to target the rhomboids more efficiently. As Ed mentions in the video, doing unilateral exercises like alternate dumbbell rows, allows you to work on symmetry. The last thing that you want is one side of your back, bigger than the other. This can happen if you solely focus on machines in your workouts.
Be sure to bring your elbow up high enough to get a full contraction in the muscle. Lower the weight in a controlled fashion.
P.S. Filmed at Austin Metroflex Gym. Ed and Chris Pappillion are having a seminar on Friday and Saturday, February 27th and 28th. If you’re in the Austin area, check out the info on Chris’s facebook page here.
Lee was hospitalized for a shoulder infection in 2007…
Lee doing a TV appearance at age 17…
Lee Priest pumping up backstage in 2007…
You’ll never get big unless you push yourself beyond what you think is possible.
I filmed Ed Brown, Jr and Chris Pappillion recently at Austin Metroflex Gym. Ed was working back and was using DC Training. DC Training forces your body to grow bigger and stronger if you use correct intensity and follow the program. DC Training is centered around “the big lifts” like rows, deadlifts, presses and squats. If you’re looking to look good while walking around the local mall, forget DC Training.
If you’re looking to kick ass and take names in the gym, on the football field or in life then DC Training will be for you. You’ll work hard for 4-6 weeks and then you’ll “cruise” for one week. Repeat. Personally, I’ve used this routine for years and at 50 years old, it’s been one of the reasons that I can maintain decent numbers in the gym – keeping my membership in the 3-4-5 club. The 3-4-5 club is open to anyone who can Bench Press at least 300lbs, Squat at least 400lbs and Deadlift at least 500lbs.
Strength builds character and self confidence. You’ll need both of those characteristics for the rest of your life.
Just ask Arnold.
Or Lee Priest.
Or Ed or Chris.
Watch the video below and notice the intensity that Ed is using. When you use that type of intensity while following a systematic approach like DC Training, YOU WILL grow. After a workout like this all that’s left to do is to eat.
Training back, if done right, will be painful.
If you aspire to be a bodybuilder then you should understand that. Whether it be weighted pull ups, gargantuan dead lifts, or heavy t-bar rows – things are going to get serious and painful – in a bodybuilding sort of way. But I’ve never met one motivated lifter who wasn’t up for the task. Serious bodybuilders have heart. They know what willpower is and how to use it everyday – not just when it’s convenient.
You’re on your way to the gym, it’s raining and cold. All of a sudden you have a flat tire. You’re 5 miles from the gym. It’s back day. What do you do?
If you’re Lee Priest, you had a Grandfather (Owen) who knocks on your window at 5am to get you up and to the gym. If you’re Ed Brown, Jr you get out of the car and start jogging to the gym in the cold rain.
What would you do? What would Arnold do? Look at Arnold’s face in the pic below. You can almost feel the muscular pain that he’s enduring in order to reach his goal.
THIS is what defines your success as a bodybuilder.
Having the right training program helps. The right training program keeps you focused and encourages you to lift heavier than you thought was possible. The program that Ed and I recommend and use is called ‘DC Training’. It’s awesome for off season growth. You’ll be hard pressed to find many people in the gym that have ever heard of it though.
Because it DC Training was created underground. By a bodybuilder who put on over 100 pounds using the method that worked incredibly well. Dante Trudell needed size fast. He wanted it badly. At 6’1″ he only weighed 150 pounds in high school. Over 20 years ago, Dante spent hours in the trenches experimenting, finding the methods that worked best for him. He came up with an underground muscle building system called ‘DC Training’.
Watch the video below of Ed Brown, Jr using DC Training for T-Bar Rows. With ten 45lb plates.
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