{"id":14595,"date":"2025-07-02T21:50:09","date_gmt":"2025-07-02T14:50:09","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14595"},"modified":"2025-07-02T21:50:09","modified_gmt":"2025-07-02T14:50:09","slug":"eric-janickis-intense-3-move-back-workout-for-massive-muscle-growth","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14595","title":{"rendered":"Eric Janicki\u2019s Intense 3-Move Back Workout for Massive Muscle Growth"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Celebrity trainer, social media star, and new IFBB pro Eric Janicki is looking to prove his doubters wrong by turning his monstrous back on the naysayers and leaning into his workouts with some serious intensity. To that end, Janicki recently shared how he\u2019s been getting his back so jacked. Here\u2019s how to try it for yourself.<\/p>\n<p>\u201cSome of my favorite back movements I\u2019m leaning into recently,\u201d shared Janicki with his 1.8 million Instagram followers in a detailed demonstration.<\/p>\n<h2>Eric Janicki\u2019s Back-Popping Workout<\/h2>\n<p>To complete this workout, you\u2019ll only need to undertake three exercises, but don\u2019t underestimate their epic-ness. To get the most bang for your back, complete a warmup set followed by three working sets of 8-12 reps on each move, aiming for failure or close to failure to bring the body into that all important muscle building stage of hypertrophy.<\/p>\n<ul>\n<li><strong>Bench Supported Cable Unilateral Row<\/strong><\/li>\n<li><strong>Upper Back Chest Supported Row<\/strong><\/li>\n<li><strong>Bench Supported Cable Dual Row<\/strong><\/li>\n<\/ul>\n<h2>Eric Janicki\u2019s Back-Popping\u00a0 Workout Breakdown<\/h2>\n<p>Janicki began his workout with the bench supported unilateral row. \u201cAmazing for maximizing stimulus in the lat\/low lat,\u201d explained the big man. \u201cDue to (it\u2019s) ability to lever out and match alignment of lat fibers and drive the function of mechanical tension, using the bracing the bench provides.\u201d Indeed, unilateral rows are a humbling exercise because single arm work limits our loading ability. Instead, it hones our coordination and fixes any strength imbalances, because we can\u2019t simply rely on the \u201cgood\u201d side to do the lions share of the work here.<\/p>\n<p>The second exercise is the chest supported row, focused on the upper back. Notice how Janicki adds extra padding to support himself while going heavy. \u201cWith the added padding for <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/6-best-extended-range-motion-moves-mass-0\/\" target=\"_blank\" rel=\"noopener\">more ROM (Range of Motion)<\/a>, it allows me to \u2018turtle shell\u2019 my back (while) in stretch and then \u2018drag\u2019 out of the hole; isolating my rhomboids, traps, teres (in the shoulder) and rear delts.\u201d Janicki is also careful not to bounce or use any stretch and reflex momentum, instead making slow and controlled lifts for time under tension to really tax those muscles.<\/p>\n<p>To finish, Janicki further jacks his back with the bench supported cable dual row. \u201cSimilar to the unilateral but really thinking \u2018elbow to hip pocket,\u2019\u201d he explained of the technique. \u201cPull to drive force from (the) lats, all the way through spinal erectors,\u201d he advised.<\/p>\n<p>This brilliant back workout proves that you don\u2019t need a long list of moves to hit major muscle groups. \u201cTry them out and let me know whatcha think,\u201d challenged the fast-rising bodybuilding star. And, if you would like to see how Eric Janicki stimulates superior biceps growth, <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/arm-exercises\/3-exercise-swaps-to-stimulate-superior-biceps-growth\/\" target=\"_blank\" rel=\"noopener\">take a look at this previous story<\/a>.<\/p>\n<p><strong><a href=\"https:\/\/www.instagram.com\/ericjanickifitness\/?hl=en\" target=\"_blank\" rel=\"noopener\">To follow Eric Janicki on Instagram, click here.<\/a><\/strong><\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/eric-janickis-intense-3-move-back-workout-for-massive-muscle-growth\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Celebrity trainer, social media star, and new IFBB pro Eric Janicki is looking to prove his doubters wrong by turning his monstrous back on the naysayers and leaning into his workouts with some serious intensity. To that end, Janicki recently shared how he\u2019s been getting his back so jacked. Here\u2019s how to try it for &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14595","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14595","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14595"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14595\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14595"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14595"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14595"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}