3 Rules for Building a BARNDOOR Back

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0:00 Intro
1:32 If You're Doing It Right
7:06 If You're Doing It Wrong
9:53 What This Isn't
12:58 Reason #1 Your Back Wont Grow
15:07 Reason #2
17:36 Reason #3
19:05 Rule #1 for WIDE Lats
21:28 Rule #2
24:29 Rule #3

[AlexanderBromley]

BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇

Bromley Merch from Barbell Apparel only available HERE! 👇👇👇

[jfried]

'Mental health is good and all - but most importantly your back lets you lift heavy loads'. This is the type of meathead gymrat outlook I can get behind.

[Nmdresser]

One of my favoriite quotes on back training is from Janae Kroc who said the back is a "blue collar muscle." It just needs good old, brute force, hard work to grow.

[ramonkroes]

Love pendlay rows for 10-15 reps. I don't do them very heavy but everyone compliments my back for its thickness.

[herbertclark]

2 things that made a huge difference for me was 1) on lower body days it's the first movement of the day, and 2) from Jim wendler, super Set every bench/ohp movement with a row movement. But again, I treat it as the main lift and the bench as the super Set. These things made a huge difference for me. Great video Bromley!

[ryanthordsen]

Steve Shaw has made a lot of videos advocating for training back like you exemplify here. Ever since I started training back like this, my lats and traps have gotten so much thicker and stronger it’s insane

[trevorbaker]

Dude I added in back to every workout (I train 5x/week) and all my lifts are blowing up. Obviously not the sole factor but it certainly ain't hurting. TRAIN YOUR BACK GUYS IT CARRIES OVER TO EVERY COMPOUND

[cammackk]

I run an upper lower split 4 days a week, my upper back blew up once I started doing upper back work every time I was in the gym. Upper days are vertical pulls and high angle face pulls and lower day is horizontal pulls with low angle face pulls.

[nes]

I really love and appreciate your no b.s
K.i.s.s method of training. It's a breath of fresh air in the industry

[Wayfrer]

It's funny this video comes out as I'm looking over my program and feeling guilty about how little rowing I have in vs vertical pulling. I have, yet again, been shamed into doing rows. 😭

[leinekenugelvondoofenfocke]

I actually emphasize back training now. You and Brian Alsruhe have sold me. Unfortunately I have a strained intercostal, so I can't really chin, do pullovers, or do dumbbell rows. I have to be a good boy, and do more chest supported rows, so I can still deadlift without making it scream at me too loud.
I'm on an upper lower where I hit my erectors, and upper traps on a lower day. Then I hit the lats, lower traps, mid traps etc... First on the upper day. One day a week I have a full body, where I go for broke on rows, and farmers carries... And then I die.
I'm not nearly as concerned about pressing as I use to be. I see it as something that's going to go up moreso from gaining mass that zealotry. Pressing does allow me to do something while I rest in between more valuable exercises. I still train to progress, but legs, core, and upper back are definitely a higher priority.

[tremendous]

Going to keep only 2 exercise variations for this block, supinated pulldown & upper back t-bar rows load them heavy-low reps then light-high rep backoffs! thanks a bunch as always you deliver the real deal.

[fringbabyross]

Best thing I ever did to finally improve my bench was to start training upper back more intensely. That also included low, mid traps, and rotator cuffs as well.

[Phil_Swift-pzfj]

This has really motivated me to focus more on my rows/back cause my rowing has always been very weak in comparison to the rest of my lifts. Very solid video I appreciate the info!

[thomasstansfield]

Your videos are the best I've found. I've been feeling like I'm missing something for years to get me to the next level. Turns out I was missing Bromley wisdom! I'm running bullmastiff starting this week and am looking forward to the results. Thanks for making it free!

[sneil]

one of your funniest and best episodes to date. thanks Bromley

[RawFitChris]

What an excellent video What excellent advice. I've been training over 45 years and have to agree with almost every single thing Alexander says here. He puts it plainly: You have to get stronger to get bigger. I especially liked when he said that he grew most at times when he was the least sore. So true. Progression and overload rule.

[isolmlyswearimuptonogood]

Front squats(especially "zombie") and heavy sandbag carrys torch my upper back every time

[dr.johna.shewmaker]

I am going to start recommending this video to people. I think a chest supported cable face pull from a down to up angle going a bit above forehead level and back as far as you go hits my upper mid back as much as anything except maybe bent face rows. i use an incline bench set about 60 plus degrees and really try to pull back hard at the end with a good load. its a new one i put in last month and, well....the next day was a bit interesting.

[antonylynn]

I had someone come over and said I had a great upper back while I was using the Smith machine for calf raises 😁