Seth Feroce Make the Great Again
Are yous curious how Seth Feroce trains his dorsum? Do you want to know exactly how Seth designs his back workouts to build size and strength? Then you've come to the right place.
In this comprehensive guide, you'll learn the exact workouts that Seth Feroce uses to build his massive upper back.
Seth Feroce trains his back once per calendar week using iv-6 different exercises and many different high-intensity techniques.
Seth says that the upper back is a very complex muscle group, and so the only way to train for consummate development is to railroad train it on its ain separate training 24-hour interval.
Like most bodybuilders, Seth Feroce trains using a 5-day training split. Cheque it out:
The Seth Feroce Training Split
- Day 1: Breast
- Day 2: Back
- Day iii: Off
- Solar day 4: Shoulders
- Day five: Legs
- Day 6: Arms
- Mean solar day 7: Off
Seth Feroce likes this training split because it allows him to focus on simply one musculus grouping per workout. This is the only way he can perform his loftier-volume workouts, where he hits each muscle grouping with 4-half-dozen different exercises at a time.
When it comes to training the upper back, Seth Feroce likes to focus on pull ups, pulldowns and different types of rows. He says these are the exercises that he feels the best, especially in his lats.
Here is a perfect example of how Seth Feroce likes to blueprint his upper dorsum workouts. Check it out:
Seth Feroce Upper Back Conditioning #ane
- Do #ane: T-bar row, 4 sets of 12, x, x, viii reps
- Do #ii: Chest supported row, 4 sets of 12, x, 10, eight reps
- Practice #3: One-arm DB rows, iii sets to failure
- Do #iv: Lat pulldowns (broad / overhand grip), three sets of 12 reps
- Exercise #5: Seated cable rows (supinated grip), 3 sets of ten reps
- Exercise #half-dozen: 45 degree back extensions, 4 sets of 12 reps
Here is the training video:
Talk about a high-volume workout! Seth Feroce trains his upper back using 5 different exercises. He as well performs about 100 reps of pull ups at the starting time of the conditioning to get everything warmed up.
He doesn't fifty-fifty count the pull ups – he performs them every conditioning no affair what.
If you watch the video, you lot volition notice that Seth Feroce is pushing himself equally hard as he can on every single practise. He says besides many people are worried about overtraining, when they should exist worried nearly giving 110% in the gym.
"You lot gotta push button yourself in your workouts. Y'all can't be a behemothic vagina! Y'all tin can't exist like, "oh, I don't desire to do too much…" NO! I want to push myself to go every bit far as I tin.
Hence where supplementation comes in. I want to be fueled and prepare with the water and food that I eat. Just then having the hydraulic and other stuff."
During the conditioning Seth gives some neat communication, such as the importance of feeling your lower lats working on your different upper back workouts.
Seth says the upper lats are easy to engage, merely most people totally neglect their lower lats, and it shows in their physique.
"Activating your lower lats. If y'all tin't feel your lower lats working when you lot are doing a lower lat practise then you aren't working your lower lats.
W henever yous do an practise you accept to feel the target musculus working. If y'all can't feel it, then it ain't working!"
Here is another ane of Seth Feroce's go-to upper dorsum workouts. Check it out:
Workout #2
- Exercise #1: T-bar row, four sets of viii-fifteen reps
- Exercise #two: Lat pulldown (wide / overhand grip), four sets of 8-15 reps
- Exercise #3: Chest supported row (wide / overhand grip), 4 sets of eight-15 reps
- Practise #4: I-arm hammer forcefulness pulldown (supinated grip), 4 sets of eight-15 reps
- Exercise #v: One-arm machine row (neutral grip), iv sets of 8-15 reps
- Exercise #6: Lat pulldown (wide / overhand grip), 4 sets of eight-15 reps
Hither is the preparation video:
This workout is very similar to the previous one. As usual Seth performs upwards to 100 reps of pull ups to warm up his body. He says this is just a warm up for him – he doesn't fifty-fifty count them as part of his overall dorsum training volume.
"I want to get 75-100 pull downs, pull ups, annihilation similar that – that's my warm upward. Every fourth dimension I'1000 sweating like crazy already."
After the pull ups Seth moves onto T-bar rows and a diversity of other exercises for his upper back. Seth says he is lucky to have a spotter during this conditioning, equally information technology lets him push himself even harder on certain back exercises.
"This is the do good of having a scout when y'all're bodybuilding.
Whenever yous're spotting someone, I continue my paw on the bar, I go along my hand here so I can feel his rhythm and then I know exactly what he's doing.
And as nosotros motion up the weight, I can experience where someone struggles and that'due south where I help them."
Every once in a while Seth Feroce will include deadlifts or rack deadlifts in his bodybuilding dorsum workouts.
He says that this exercise is not very important for advanced bodybuilders, as you can build a massive upper back with easier exercises like pull downs and rows.
Nevertheless, he sometimes includes this practice to really smoke his upper traps and spinal erectors. Check it out:
Workout #3
- Exercise #ane: T-bar row, iv sets of viii-xv reps
- Exercise #2: Lat pulldown (broad / neutral grip), 4 sets of viii-15 reps
- Exercise #3: One-arm DB row, 4 sets of viii-xv reps
- Practise #4: Seated cablevision row (wide / overhand grip), 4 sets of 8-15 reps
- Exercise #5: Rack deadlift, 4 sets of viii-15 reps
Here is the training video:
Every bit usual, Seth starts the workout with pull ups and t-bar rows. Here is Seth talking about his pull up warmup:
"I start every single conditioning with pull ups. My fat donkey can't practice pull ups obviously so I'chiliad doing assisted pull ups. I can't practise 100 reps with regular pull ups so I start with assisted.
Pull ups and pull downs are not the same matter. Don't tell me you practice pulldowns to warm up. Pull ups are better than pulldowns. The goal is to push blood into the muscle."
Seth Feroce puts his rack deadlifts towards the end of his workout, rather than at the first.
He says this is a smart choice for advanced bodybuilders, because information technology limits the corporeality of weight that y'all can elevator and it places more stress on your upper dorsum muscles.
"I desire to make sure with rack pulls that I'm not just moving the weight. I can sit there and bang the weight off the bars and feel good when I become 6 plates. I don't want to exercise that.
I want to focus on feeling from my lower lats up into my lats, into may teres major, minor, traps, rear delts – I want to feel it from the height of my donkey cheeks to the elevation of my neck."
Placing deadlifts at the end of your dorsum workouts is a strategy that John Meadows, Dorian Yates and many other bodybuilders have used.
It is a great strategy if you are an advanced bodybuilder, and yous don't want to run a risk injury deadlifting more than 5 plates per side.
Conclusion
Seth Feroce trains his upper back one day per week on its own separate training day. He likes to use about 4-half-dozen exercises per workout to really target all of the different muscles of the upper dorsum.
Seth normally starts his workout with 100 reps on pull ups and a few heavy sets of t-bar rows. After that it all depends on how he is feeling that solar day.
If yous are an avant-garde bodybuilder and you reply well to high-volume workouts, then Seth Feroce's back conditioning may be just what you need to take your upper dorsum to the side by side level.
"When you're past yourself at night, putting your caput on your pillow, when it'southward y'all past yourself, You have to have that superhero moment! You have to have those visions – that's how fantasy turns to reality!
You don't accept to be intense similar me, just you lot've gotta have that feeling about something in life! That's how all this started for me – I dreamt well-nigh it. I daydreamed!"
Give thanks you for reading and I wish you the best of luck on your strength training journey!
Source: https://revolutionaryprogramdesign.com/seth-feroce-back/