Back And Biceps Workout For Mass (All You Need Is A Pull-Up Bar)

What’s going on guys? Troy here with
And I got an awesome back and biceps workout that you can do with just a pull-up bar. And
this is going to blast your back and biceps in a different way than I guarantee you guys
have ever, ever trained. So you have three different ways to train a muscle. You have
isometric, which is literally just like a static hold of a muscle. And you have concentric,
which is what you guys probably only do, which is just contracting. So when you’re contracting
a muscle like this, that’s concentric. And then there’s eccentric, which is actually
the most effective when you’re talking about lengthening and building a muscle. Eccentric
is when you’re going down, say for instance on a bicep curl, you’re going down really
slow, that’s the eccentric portion. So this back and biceps workout with just a pull-up
bar us going to work your muscles in all three of those ways. So only four exercises, but
it’s super challenging. We’ve got super sets. And I’m going to dive right into it.
So first up, we’ve got the old-fashioned wide grip pull-ups. So I’m going to jump
up here. And the important thing is you want to go down slowly controlled, lock. Put your
chin above the bar. And we’re going to super set this with an isometric back hold. So what
you’re going to do, you’re literally just going to flex your back like this. And this
is going to be really challenging. You’re going to hold this for as long as you can.
I recommend anywhere from like 30 to 45 seconds. And you’re going to get like some really
delta there if you hold your arms up like I am right now. And that’s how that works.
And now we’re going to go into an under grip, we’re going to go close grip underhand,
so this is really going to hit our biceps. And then we’re going to be super setting
this with an isometric bicep pose, so this is going to blast your arms. So we got closed
grip bicep. And what you want to do is you literally want to superset. And you’re just
going to flex your biceps like this. Keep that muscle, keep that isometric pose. You’re
going to hold that starting flex. And you’re going to, I mean, just what I did there, you
just feel a big strain in your bicep muscle. That’s really challenging. Next up we’re
going to do a really, really challenging form of a pull-up, but I guarantee you guys mostly
have never done before. So you’re going to go medium grip. And what you’re going
to do is, you’re going to get up to the top, and you’re just going to hold this
position. Go until failure. And you’re just going to hold this position. Go until failure.
Should be about 30 seconds. Go down nice and slow. And you’re going to continue to feel
it in your arms and your back. I mean I feel a huge pump right now in my biceps just from
doing that. And last but not least, this is a killer, killer exercise. Might be actually
too advanced for a lot of you guys, but definitely give it a try. Try to build up to it. So what
you’re going to do here, I’m going to flip around to show you, you’re going to
do pretty close to a wide grip pull-up. And what you’re going to do is you’re going
to focus on the eccentric portion. You’re going to focus on going down really, really
slow. So this is going to lengthen and build that muscle in a different way. So going up,
and you go down real, real slow, just like this. All the way like that and you guys obviously
don’t have to do them back to back to back. I recommend doing, you know, two or three
sets of each. But make sure you hit those supersets. Focus on those isometric holds
especially for you guys who are, you know, lifting for aesthetics. You know, lifting
for, you know, the visual reasons. Definitely try those isometric holds. It’s a different
way of working your muscle group that I guarantee you guys, you know, have never done and your
body should respond instantly to it.

52 thoughts on “Back And Biceps Workout For Mass (All You Need Is A Pull-Up Bar)

  1. [Workout Video]: Get SWOLE with this back and biceps workout for mass! All you need is a pull up bar for this muscle building blaster.

  2. Troy I love your videos but how do we get a body like yours..your doing something right! !we're doing something wrong! !!

  3. Could you make one for bodyweight leg training sometime? Preferably without much running or sprinting cuz I'm half flatfoot xc

  4. Hi, Troy I'm looking for home help of you don't mind and I know a few other people are wondering the same thing. I don't think you have made a video about it get so here I go…. I'm 17 year's of age from London, England;  I weight 10 stone 3 pounds and 5ft 9inches, I am looking to bulk to gain size and mass. At them moment I'm tone but I looking to be a bigger tone and I feel you can help me. I been told I should bulk so I'm trying to eat 3520calories a day but its hard with work and college.  What is the best way the do this? If it help I am on optimum nutrition serious mass protein shake (Don't know if you can get it in the US). If you could reply it would be a great help. Cheer's mate.

  5. Started using a pull up bar (and for chin ups)  just 3 weeks ago..  and I really wish I had started doing these years ago!  I didnt think pull ups where as good as using weights!  but the opposite is true for upper body!  I didnt realise how weak i was until I started doing these body weight exercises..results are already showing!  Great vid..  subbed!

  6. Is there any tips for people with hyperthyroidism? I can eat 5000 calories a day and lose 2 pounds while sleeping and I can't exercise because my heart rate accelerates high just from walking to go take a piss.

  7. Hi, ive started doing this and I can see results, but i do too much of it and then my muscles start to hurt and i have to pass like 1 day. Can you tell me how much of these should I do a day? Thanks!

  8. is it normal if i cant do a wide grip pull up? i mean i can barley do 3-4, but with narrow grip pull up i can do like 10 – 12

  9. I feel like my home pullup bar is not wide enough for wide grip pullups. Almost seems like it's medium grip.

  10. These are nice work outs but you didn't even go over the bar lmao those were pull ups if you don't get your chin over that.

  11. I don't understand the isometric positions he held without any sort of strain, such as holding onto the bar. Is holding a flex in your biceps / back with no strain suppose to help? I didn't feel a whole lot

  12. My friend, this was a no bullshit, no fluff, solid workout routine, now I've been doing pull-ups for quite a long time so I'm knocking back about 10 to 12 than super setting with iso 15-30, then cool down 60sec in between and getting staight BLASTED, I'm grateful for you sharing this, thank you! ?

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