Key insights

• 🏋️ Training calisthenics for over 6 years
• 💪 Personal favorite exercises for developing a strong back
• 🎌 Back width essential for anime-level aesthetics
• 🎯 Proper form for pull-ups is important for targeting back muscles effectively
• 🔄 Incorporating variations like wide pull-ups, chin-ups, and Commando pull-ups can progressively overload the back muscles
• 👥 Inverted rows target similar muscles as pull-ups but emphasize the upper back, aiding in developing back thickness
• 🏗️ Front lever training contributes to aesthetic back like street lifters
• 🔥 The rep promise helps in pushing yourself to train harder and beyond your limits, beneficial for developing an aesthetic physique

Q&A

• What is the 'rep promise' training method?

  The 'rep promise' involves adding 20% to 30% more reps to your max reps and promising to finish those reps every set. It is designed to push oneself to train harder and beyond limits, and can be used for pull-ups, pushing, and legs to develop an aesthetic and exhausted physique.

• What are the benefits of lever training for back gains?

  Lever training, including front lever rows, front lever raises, and negatives, targets the entire back, leading to massive gains and contributing to an aesthetic back like street lifters.

• How can one effectively build back strength and size?

  Adding weight, starting with easier variations like inverted rows, and progressing to harder variations can help build back strength and size. Inverted rows target similar muscles as pull-ups but emphasize the upper back, leading to development of back thickness.

• Which exercises are recommended for building back width?

  Pull-ups are crucial for building back width. Variations like wide pull-ups, chin-ups, and Commando pull-ups effectively grow and strengthen the back muscles.

• What is the importance of back training?

  Back training is crucial for offsetting poor posture caused by hunching over and for aesthetic reasons. Developing a strong back adds to the overall physique and is aesthetically pleasing.

• 00:00 Training calisthenics for more than 6 years, developed exercises specifically for back training, emphasizes the importance of back width for an aesthetic physique, highlights the impact of a well-developed back on posture and confidence.
• 01:35 Developing a strong back is important for offsetting poor posture and for aesthetic reasons. Pull-ups are crucial for building back width, but proper form is essential for effectiveness.
• 03:04 Pull-ups are great for targeting the lats, and incorporating variations like wide pull-ups, chin-ups, and Commando pull-ups can help effectively grow and strengthen the back muscles.
• 04:21 Adding weight, starting with easier variations like inverted rows, and progressing to harder variations can help build back strength and size. Inverted rows target similar muscles as pull-ups but emphasize the upper back, leading to development of back thickness like Baki's iconic side profile.
• 05:46 Target your biceps, progress to front lever rows, incorporate lever training for massive back gains, front lever raises and negatives are beneficial, front lever training leads to aesthetic back
• 07:22 A training method called the rep promise involves adding 20% to 30% more reps to your max reps and promising yourself to finish those reps every set, pushing yourself to train harder and beyond your limits. It can be used for pull-ups, pushing, and legs to develop a complete and exhausted physique. It's not recommended for every workout but incorporating it once or twice a week can help in developing an aesthetic physique.