Beginning Bodybuilding: Back and Traps

[georgek7]

hey B, on deadlifts should most of the power be coming from the legs or the back when you lift the bar up?

[CampbellFitness]

@georgek7 I always suggest fluid motion, so that being said, you use a lot of both!

[ellankih]

I wish I have my own gym like you in the basement. I normally like to do workouts alone.

[CampbellFitness]

@ellankih This is just some equipment I have around the house. I like to do my actual routines in the gym. I typically go in around 530am each morning and there's no one in there.

[tsrolph]

hey Campbell, 2 questions. what are your suggestions on moving from this beginner - intermediate program?

and as you program has shoulders day 1 - upright rows day 2.. is this alright?

[CampbellFitness]

@tsrolph While you do hit shoulders with upright rows, I look at them as more of a trap dominant exercise. I'd say this routine should be used for as long as you see gains on it, once the gains stop, then it's time to switch it up or take a week off.

[txl17]

Can't wait to use this whole "Beginners" routine. I've only been using the 2 vids, and I'm already getting some results. Thanks Campbell !

[CampbellFitness]

@txl17 I've been meaning to get the arm day done, I will this week!

[starfishboy]

Looking forward to trying this routine today!



[CampbellFitness]

@starfishboy How did it go?

[starfishboy]

@CampbellFitness

It went well! I actually ended up doing your Chest and Shoulders Beginning bodybuilding workout instead and man I feel it today! Just came back from the gym today and did your Beginner's Back and Traps workout. Any others coming out for beginners like myself? Keep it up man!

[CampbellFitness]

@starfishboy I hope to get the arm day out today!

[AwwYaaWakeUpYa]

@CampbellFitness im 1 year training just turned 17. is this ok for me?

also have u tried Jrs arm workout? the one u have to download? im gonna try it 2morrw n then try urs wen u upload it and choose between. other than that il prob follow everything on this but for back n traps just do 4 sets of dumbell shrugs n add in lat pulldown as i can only do close grip pullups. il also do ur legs day when u get it out. i know ur injured r somethin so wen u gonna be able to upload the rest of the series?

[CampbellFitness]

@AwwYaaWakeUpYa This is ok for anybody. It's just a basic workout. His routine has some more advanced training principles in it, but either would be fine. I'm going to try to get the arms vid out this week for sure.

[AwwYaaWakeUpYa]

@CampbellFitness ok thx lookin forward to it... n is it ok to do squats n leg press in same workout?

[CampbellFitness]

@AwwYaaWakeUpYa Not a problem at all!

[LiekABaus]

have you considered swapping the deadlifts for stiff legged deadlifts?

I personally feel regular deadlifts work too many muscle groups, and can fatigue your quads, when they shouldnt be.

[CampbellFitness]

@LiekABaus I'm going to have SLDL's on leg day. But you can alter this routine to your personal liking. Great question.

[lambo5277]

@campbellfitness....i had 2 questions....1. is it ok to pull my back off the bench while pressing to force some extra reps? 2.how do i grow my calf muscle width from back view? thanks for all the help and input...

[CampbellFitness]

@lambo5277 Pull your back off the bench for which exercise? As far as your calves go, you just have to increase their overall size. Some people prefer to do this by changing up their foot position.

[TheInsaneBEAST1]

Yes! its back now just two more weeks for two more workouts

[CampbellFitness]

@TheInsaneBEAST1 If you want to know what the next 2 days will be, message me and I'll send you an outline.

[TheInsaneBEAST1]

@CampbellFitness will do

[jritch8]

I think Pull ups are harder when your taller. I'm 6 ft 4 roughly and I struggle with overhand pull ups

[CampbellFitness]

@jritch8 I'm 6'4" as well. Once you make them a normal part of your routine I think you'll find they become much easier.

[AdR1aN43]

arms day arms day arms day :)

[CampbellFitness]

@AdR1aN43 Ha that'll be next!

[iceyjr3]

looking out ur window @2:36-2:38, was that a car? If so, how cuz ur in ur basement...just curious. Luv the vids bro

[CampbellFitness]

@iceyjr3 The basement isn't completely underground.

[BC2Recon]

Awesome thanks man, but i have a question, with the DB rows do you bring them to the waist or mid way to chest?

[CampbellFitness]

@BC2Recon I bring them right into my lower rib cage.

[BC2Recon]

@CampbellFitness thanks man

[ThePositiveAussie]

I agree with everyone else, Great vid.

[tomconjalka]

Great video Brandon. Thanks for taking the time and effort posting your great videos and educating people with your knowledge. I am sure all will agree and thumbs up for Brandon people to show appreciation to him!

[Colyers]

I love hitting shrugs behind the back. Got that tip from you awhile back.

[CampbellFitness]

@Colyers Yeah it just works better for me.

[rhdtv2002]

dumbell rows I never feel them hitting the lats..

[CampbellFitness]

@rhdtv2002 I usually use them to get a good stretch. On the way up I like to keep them close to my body and go to my rib cage. I feel it! Go light at first and mess around with your form and find a way to feel them.

[ReidHarris7]

Hey Brandon

[CampbellFitness]

@ReidHarris7 HI REID.

[jbbbrown10]

I feel like deadlifts work mostly legs.. y does everybody do them on back day??

[CampbellFitness]

@jbbbrown10 It's a total body exercise.

[musclesuccess]

great job

[CampbellFitness]

@musclesuccess Appreciate it!

[CampbellFitness]

@musclesuccess Appreciate it!

[radman4561]

I would do deadlifts again on leg day w/ squats and legpress maybe sum calf raises and I would end will hypers.

[CampbellFitness]

@radman4561 I don't really ever suggest dead's and squats on the same day. you're really putting your lower back/spine at risk with this.

[MadeOfAdamantium]

hey brandon.. ive always thought that u should go high reps on shrugs..same with lateral dumbell raises.. any thoughts?

[CampbellFitness]

@MadeOfAdamantium Personal preference. I mix it up depending on my split.

[domhan123]

@MadeOfAdamantium traps will almost definitely respond better to heavy weight.. as would all muscle groups.. 

[FreshToneFitness]

Yer vids are REALLY well done buddy... Great stuff!

[CampbellFitness]

@FreshToneFitness Thanks, really appreciated.

[MrYippykayay]

i do something very similar and ive been lifting for a couple of years, i just go heavy

i also do a couple of cable machines

but still within 8-12 reps

is this not suitable for me

[CampbellFitness]

@MrYippykayay You can still see great gains from this routine, i meant more of that if you've been lifting for awhile there's no real new information in here. Plus as you become more and more adapt to this routine, you might want to try other techniques, rep ranges, rest periods, etc... Stay with it as long as you see gains.

[MrYippykayay]

@CampbellFitness thanks for the reply

i havent seen gains recently cos ive been cutting so i cant expect gains on any kind of routine can i?

its been a looong cut aswell (20lbs so far in around 5 months)

[CampbellFitness]

@MrYippykayay Yeah the most you can really do is hope to maintain in that case.

[tddcmptn]

Nice vid, good info. LIKE.

LSU FTW!!!

[CampbellFitness]

@tddcmptn Thanks Todd

[lambo5277]

great video man!!!

[CampbellFitness]

@lambo5277 Thanks dude!

[1MrDislike]

I like all the exercices he he..question about breakfast..If I eat 100g oatmeals thats ok?

[CampbellFitness]

@1MrDislike That's a good start.

[1MrDislike]

@CampbellFitness 1 more thing..Is it possible that my left body side is leaner then my right side? I think so.. :(

[CampbellFitness]

@1MrDislike Shouldn't be the case as far as leanness goes. You might have more muscle on one side, but the level of fat should be equal throughout the body.

[ShadyK1ll3r]

i call bent over DB row Saw

[CampbellFitness]

@ShadyK1ll3r Very appropriate!

[MYP90X2011]

dude is oatmeal a good meal for breakfast with a banana and a orange for building muscle?

[CampbellFitness]

@MYP90X2011 I'd look at getting some more protein. Maybe throw a scoop of protein powder in that oatmeal.

[MYP90X2011]

@CampbellFitness k bro

[FitnessAngelo]

Good video bro! Good info and as always very professional!

[CampbellFitness]

@FitnessAngelo Thanks dude, glad you liked it.

[EricB042389]

Can't wait to see leg day...the most important day of them all. That will separate the boys from the men. And the men from the bodybuilders!

[CampbellFitness]

@EricB042389 Ha you said it! I usually do legs on Fridays and give myself the next 2 days off!

[FitnessGuru91]

nice vid man good for beginners you are one of the better people on youtube giving advice and you look like what you are doing keep up the good work and stay big

[CampbellFitness]

@FitnessGuru91 Thanks, it's truly appreciated!

[SuperSayanFitness]

that db was too easy for you =)) tooo light y almost thought you will throw it :))

[CampbellFitness]

@SuperSayanFitness Ha yeah I know. All these weights are extremely light, just wanted to give a basic idea!

[MCo770]

WHO THE FUCK DISLIKED THIS!! SERIOUSLY!!

[CampbellFitness]

@MCo770 Haters gonna hate. It's all good!

[SuperSayanFitness]

you could do rack chins man:d weighted :D

[CampbellFitness]

@SuperSayanFitness Def can! I do these as part of the PHAT routine when I'm on it. 

[HaasGrotesk]

Haha awesome! Basically same routine as I except in different order. I don't do the bent over db because I don't like one arm exercises, they take too much time and I do my shrugs with dumbells. What do you think about leaning back when you do deadlifts. At the end of my lift I kinda lean back and squeeze my traps together. Feels like it takes more on the upper back than just on the lower back.

[CampbellFitness]

@HaasGrotesk I don't have a huge problem with that. if I used heavier weights for these examples I'd do the same thing.

I usually try to throw in one isometric exercise each workout just to mix it up.

[benghaith]

THOSE IGNORANT FOOLS! Every time I play this set at the beginning of my workout my coach and others blame me and say "keep it at the end man"! Yet when I keep at the last session of my workout I feel so bad and couldn't finish the sets….

[CampbellFitness]

@benghaith To me, it just makes sense to do your hardest/heaviest movements first to recruit as many muscle fibers as possible.

[davidealessio]

hey brandon u should do some voice over u do it pretty well xD

[CampbellFitness]

@davidealessio Hah glad you like it. I can't stand the sound of my voice.

[TheAverageguyfitness]

Cool beat

[CampbellFitness]

@TheAverageguyfitness Haha thanks. To me it sounds like farts.

[wmontano8]

great video bro, keep it up

your boy, Will

[CampbellFitness]

@wmontano8 You da man Will!

[Celonarb]

Great video B! I was doing some research on the deadlift and I found that the conventional under/over grip places a lot of stress on the bicep and is an easy way to tear the bicep and/or the tendon! Since then I've been using the double over grip. Try it out sometime!

[CampbellFitness]

@Celonarb Yeah it's a love/hate relationship with mixed grip for me. It's easier for me to pull heavier weight, but I always have this though in the back of my mind that it's going to throw off my development unless I alternate which hand I go over/under with.

[wheredah0odat]

by the way nice video ima use this for my backworkout after I heal my injuries

[CampbellFitness]

@wheredah0odat Just make sure you're 100% before doing the dead lifts.

[wheredah0odat]

@CampbellFitness Hey Campbell, can you do a video on how to weight lift properly without getting hernia, like breathing techniques and tightening the core ect. I was squating today 225 (first time going to thish weight) and I forgot to tighten my core and now I have sharp pains from my lower stomach to my family jewels LOL and when i take deep breaths I may have hernia but just wanted to let other people know before they injure themselves too (for beginers)

[HaasGrotesk]

@wheredah0odat Dude. I doubt you should be squatting 225 if you don't know how to do it properly. Do you have any lumps between your family junk and stomach? Hernia can be dangerous. You might want to have that checked if the pain doesn't go away.

[wheredah0odat]

@HaasGrotesk Hey thanks for your concern I think im ok now I have no pains anymore it just lasted in the afternoon but now im ok. Hopefully. *crosses fingers* Still feel a little discomfort in my family jewels but not as bad as before im going to give it some more rest and if theres still pain I will get it checked out! :)

[CampbellFitness]

@HaasGrotesk Agree, I always preach starting wight as light of weight as possible for beginners, even if they can bang out 20+ reps. You have to learn the form first!

[CampbellFitness]

@wheredah0odat Thats a great suggestion. I'll put it on my to do list! Thanks. 

[Tom360degrees]

Nice on the upright rows. I think the one thing everyone forgets when doing upright rows is squeezing the traps at the top. They primarily make it a front/partial side delt movement. I find alternate shrugs hit both front and back traps. Nice video and advice.

[HaasGrotesk]

@Tom360degrees I find it just holding the weight for 2-3 seconds at top works really good. If I lift it to my chest height I work more on my shoulders. Lifting it to the chin works best on my traps.

[CampbellFitness]

@HaasGrotesk Totally agree on this.

[CampbellFitness]

@Tom360degrees Agreed!

[iJAUZION]

awesome workout

[CampbellFitness]

@iJAUZION Thanks, I've seen some great gains from this.

[joekimusic]

are these actually the weights you use in your regular workouts or is it just for film ? Wondering if you go heavier ..especially on deadlifts..

[KaneWrestlingFan999]

@joekimusic I am sure he goes heavier than this. Probably just using light weight to show technique.

[CampbellFitness]

@KaneWrestlingFan999 You got it!

[CampbellFitness]

@joekimusic These are all light weights for me. I go to the gym every morning at 5am. This series is usually filmed after I've already spent an hour or so in the gym and is simply instructional. Once I finish this series I'll bring the camera with me for some actual workouts.

[johncena04red]

Love the gym set up nice and private keep up the good work man

[CampbellFitness]

@johncena04red Ha this is just a lil extra thing I have in my basement. I do all my lifting in a gym. Once I finish this outline I'll bring the camera with me for some real lifting.

[AverageLifter07]

When I didn't have access to a gym and worked out at home I liked doing Wide grip Chins, Deadlifts, 1- Arm rows, Neutral grip Chin ups, Pullovers and then finished with Barbell or 2 arm db rows. I'd just work it to be 18 sets. I did upright rows and shrugs with shoulders.

Another great video though. Keep them coming. Great information.

[CampbellFitness]

@AverageLifter07 I've done splits with shoulders and traps and it worked out well. Thanks for the insight on what works for you, great response.

[ENAIRAMA1]

I never do traps... I feel that a woman with traps looks... well not very feminine. But should I do it from a point of view of balancing with other muscles development? Calves and traps I never do. Opinion? I guess I should introduce the traps exercises huh?

[CampbellFitness]

@ENAIRAMA1 Depends on your goals. If it's for bodybuilding, then I'd suggest it. If it's just to be in better shape, then it's not necessary as you will hit your traps with some of these other exercises.

[ENAIRAMA1]

@CampbellFitness thank you! Yes my goal is to feel better and better, loosing weight and , if possible looking good :))

[CampbellFitness]

@ENAIRAMA1 Stick to the basics then, but this won't make you grow huge freaky traps simply by doing them, it depends on reps/sets/diet. Best of luck!

[rampagetapout]

All good exercises but i am starting to do my rows like lui marco with the swaying movement cause it is definatly working for him...his lats are huge

[CampbellFitness]

@rampagetapout Maybe it's just b/c I have a bad lower back, but swinging on some of these just asks for injury in my mind. Just be careful. I'm a big proponent of knowing your body and knowing what works for you. So if you're seeing gains without injury, keep on doing it!

[CampbellFitness]

@rampagetapout Maybe it's just b/c I have a bad lower back, but swinging on some of these just asks for injury in my mind. Just be careful. I'm a big proponent of knowing your body and knowing what works for you. So if you're seeing gains without injury, keep on doing it!

[AverageLifter07]

@rampagetapout Luii has also been weight training for 20 years. I'd take that into consideration. If I try to load up on barbell rows and swing the weight instead of being controlled I feel it a lot more in my upper/mid back then in my lats.

[rampagetapout]

@AverageLifter07 yeah i know, lui lifts crazy weight...im only doing it with 95lbs where i feel my lats and in a controlled movement

[AverageLifter07]

@rampagetapout I guess if you feel the muscle working and are not causing any harm to yourself go ahead. Personal preference for me is just to go a little lighter and stretch/ control the weight a little more. I usually do db and bb rows, One I focus on moving more weight and the other on just really feeling the muscle. I'm still figuring out what works for me.

[CampbellFitness]

@AverageLifter07 Thats the best way to do it in my opinion.

[rampagetapout]

@AverageLifter07 thx for the advice man, natural bodybuilding is hard and we all need to help each other out on diet and exercise so we can all acheive success

[earauza7]

Good stuff man im going to this for my next back and traps workout. Good tips. And i will stay big!!

[CampbellFitness]

@earauza7 Thanks man, keep up the solid videos.

[blazersfan7]

Caution: Wide Lats!

[CampbellFitness]

@blazersfan7 Hah JT back on the comments. Glad to have ya.

[slothking66]

i love deads!!!!!!

[CampbellFitness]

@slothking66 Couldn't agree more.

[krypt5]

A lot of people suggest wide grip for pullup/pulldown for lats but personally I have seen success with close grip, where the elbow is in front of the body.

[CampbellFitness]

@krypt5 I like to vary it myself. All are definitely beneficial. 

[GymMuch]

Every time I do deadlift, it feels awkward because the bar is always scraping my shins.... I can't do it without feeling awkward

[CampbellFitness]

@GymMuch Try wearing sweats or high socks to help with this. Also try the sumo style to see if it helps.

[MrNikeMike77]

is it possible to get big without supplements? thanks man. and do u have cheat meals?

[CampbellFitness]

@MrNikeMike77 Supplements aren't necessary by any means. Food is the main thing in helping you get big. I don't really view meals as "cheat" meals if I can fit them into my daily goals.

[ASoles4718]

Nice butt babe!

[CampbellFitness]

@ASoles4718 Don't look.

[ASoles4718]

@CampbellFitness I can look all I want. You're all mine! :)