Learn to train like the Dragon and the Dragon Slayer.
BACK DESTRUCTION: TRAINING WITH HIDE & RICH – is a training video special providing uncompromising insight from two of the most iconic bodybuilders in the industry. Follow along with their specific training routine as they share specific tweaks and tips to optimize your back workout to a pro bodybuilding level.
Hidetada Yamagishi is one of the biggest stand out Men’s 212 bodybuilding competitors in the industry right now. Rich Gaspari is a bodybuilding legend who also happens to be a mentor to Hidetada. That’s why Generation Iron has teamed up with these two masters of muscle to create a training routine to not only follow along with – but share pro bodybuilding tips that you won’t get anywhere else.
Hidetada and Rich Gaspari want to put you through the most grueling of back workouts and if you take every detail away from this video, you’ll start seeing some huge changes in your physique. Get the experience of training with two top tier pro bodybuilders, witnessing the tips they share with each other as they train, as well as getting direct advice as they move through their entire training routine.
These two have proven that working hard correlates to absolutely massive gains and this workout is a perfect example of just what it takes. A mix of back and leg exercises, Hidetada and Gaspari hit it hard to show us just how it’s done.
Front Lat Pulldown
Using the power grip as your choice of handle allows for the upper body to really take a hit. As you pull down, squeeze the lats to really get that added level of growth. Keep a tall chest and allow for slight momentum in your movement. For added difficulty, you can increase the weight and lower the reps, plus add little rest in between sets to really feel that pump. Stretching between sets alleviates muscle strain and can also aid in muscle growth which will enhance your ability to grow muscle.
Total: First 3 sets at 15 reps. Last set, triple drop set of 10 reps each.
Seated Cable Row
For this exercise, you can use whatever grip you would like. Hidetada and Gaspari used the handle because it allows for better contraction in the center and middle of your back. It is important to keep your chest up and straight and to not lean too far back to really work the center lat. This workout is great to give you that V-taper look everyone desires. You can increase the weight on each set, but keep the reps the same.
Total: 3 sets at 15 reps
Bent Over Two-Arm Long Bar Row
Place the desired amount of weight using plates on the end of the barbell. Hinging at the waist, pull towards your chest with the bar between your legs. Keeping a straight back is key with this to allow your muscles to work at maximum capacity. This exercise will improve range of motion, but form is key to stay injury-free.
Total: 3 sets at 15 reps
Lat Pullover & Reverse Pulldown Superset
This superset is a killer and really limits your rest time to feel an incredible pump. Both are great for overall lat work, but in particular, the inner lats. Using the tricep machine, it is important to push into the pad with your elbows to reduce stress. This is a great exercise without using the biceps. After the pullovers, and without rest, the pulldowns will feel like your muscles will explode. Take advantage of this superset to really see growth and feel good about that insane pump.
Total: 3 sets of 15 reps
Bent Over Barbell Row
The bent over barbell row is basic, but effective. Hinging at a 45 degree angle, keep a solid lower back and tight core as you pull towards your stomach. The motion is almost like a shrug and your hands should be shoulder-width apart. This will also work your rear delts and the muscles around your spine at the base of the neck.
Total: 3 sets of 15 reps
Seated Leg Curls
This exercise is brutal when you throw in their variation of up and down the rack. Start out light in weight and go for 12 reps. Continue without rest and increase weight until you can’t get 12 reps anymore. From here, decrease the weight for 12 reps each time until you reach the point of failure on the lightest weight. This encourages time over tension until complete failure which then turns to a descending set, hitting every fiber of muscle and getting deep into the fiber tissue.
Total: 3 sets to failure of 12 reps at each weight
Leg Press
This exercise is a fantastic way to target the quads, hamstrings, and glutes. With the ability to increase strength and alter your foot position, this exercise allows you to overcome imbalances that may arise as a result from uneven muscles. A unique variation that Hidetada and Gaspari did was alternate five slow reps with five fast reps to add challenge and work on tempo.
Total: 3 sets of 15 reps
Wrap Up
Hidetada Yamagishi and Rich Gaspari break down an insane back and legs workout to add to your regimen to really feel a pump and see muscle growth. Their variations on exercises, like up and down the rack with the seated leg curls, will enhance your workouts and take them to the next level. Don’t be afraid to challenge yourself with this workout and really work for those well-deserved gains. Taking notes from the pros is how we get better and see big gains for ourselves and who better to learn from than two of the greats in Hidetada and Gaspari. You can watch the full training video above. Make sure to bookmark it so you can review before the next time you hit the gym.
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*Images courtesy of Envato
