Back, front and center
Muscle & Fitness|February 2020
Dial in your Golden Era look with Damien Patrick’s old-school back burner.
By Andrew Heffernan, C.S.C.S
Back, front and center

THERE ARE USUALLY two kinds of guys in the gym: those who rest for minutes between sets to hoist heavy loads, and those who barely take a breather.

Although he’s certainly strong, you’ll rarely see Damien Patrick taking a seat. In his workouts— hundreds of which are viewable on his popular YouTube channel, Damien Patrick—he’s a fastmoving machine, each rep practiced, focused, precise. Nowhere is this high-volume, high-performance approach more evident than when Patrick trains his back. Watch him on the pullup bar and you’ll see what we mean:

There’s no kipping, straining, or jerking upward—just 25 brisk, strict reps, which the 230-pound IFBB Pro League classic physique competitor completes in about 22 seconds. Total volume for the set: nearly 6,000 pounds—and he’s barely breathing heavy. “I’ve done 36 reps straight before,” he says. “I was lighter then.”

From there, it’s on to a workout built around many of the classic back-building moves that have been around since the Golden Age. “I’ve seen all the fancy movements in the gym,” he says. “This is the stuff that works.”

EXERCISE 1

Wide-grip Pullup:

4 sets; 20–25 reps

“I don’t use extra weight on pullups,” Patrick says. “It’s about blood flow, not struggling. After four or five sets, I’m ready for the heavier stuff.” Can’t manage his numbers? Just do as many as you can, stopping two reps shy of failure—or use an assisted pullup machine.

Stand beneath the pullup bar and take an overhand grip on the bar with your hands shoulder-width or slightly wider.

Without swinging or jerking, pull yourself up with your arms until your chin clears the top of the bar.

This story is from the February 2020 edition of Muscle & Fitness.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

This story is from the February 2020 edition of Muscle & Fitness.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

MORE STORIES FROM MUSCLE & FITNESSView All
7 Things Fitness Insiders Want You To Know
Muscle & Fitness

7 Things Fitness Insiders Want You To Know

We asked seasoned coaches and trainers in the fitness industry for tips and advice that they wish all their clients and social media followers knew. From dispelling myths about training with injuries to assuming all box gyms suck, your training IQ is all but guaranteed to rise a few points after digesting these tidbits.

time-read
3 mins  |
April 2020
GRAGE AGAINST THE MACHINES
Muscle & Fitness

GRAGE AGAINST THE MACHINES

Fitness entrepreneur James Grage ditched the gym for resistance band workouts to spend more time with his family. Judging by his results, he won’t be returning anytime soon.

time-read
4 mins  |
April 2020
GO TO BED TIRED
Muscle & Fitness

GO TO BED TIRED

Forget brains, talent, or genetics. For Special Forces operator and former UFC fighter Tim Kennedy, hard work is the most important factor to a rewarding life.

time-read
4 mins  |
April 2020
FINE ART: CHISELING A COMPETITION-QUALITY UPPER BODY
Muscle & Fitness

FINE ART: CHISELING A COMPETITION-QUALITY UPPER BODY

How physique competitor Osamoje Imoohi shaped his mind and impressive body through fitness.

time-read
4 mins  |
April 2020
Light Up Your Legs
Muscle & Fitness

Light Up Your Legs

Juan Morel’s continued quest for bodybuilding’s top prize begins with his killer leg workout.

time-read
4 mins  |
April 2020
ROMAN'S SECOND REIGN
Muscle & Fitness

ROMAN'S SECOND REIGN

After being sidelined with leukemia in 2018, WWE Superstar Roman Reigns returned bigger and stronger—both inside and outside the ring.

time-read
7 mins  |
April 2020
COOL RUNNINGS
Muscle & Fitness

COOL RUNNINGS

To break out of his fitness funk, M&F ’s chief content officer, Zack Zeigler, challenged himself to complete a 5K, a 10K, a half marathon, and a 24-hour, 30-mile Spartan Race all in a week’s time.

time-read
1 min  |
April 2020
THE FUTURE OF STEROIDS
Muscle & Fitness

THE FUTURE OF STEROIDS

M&F explores the advancements being made to PEDs, emerging drugs, and what this all means for the future of bodybuilding and other sports

time-read
9 mins  |
April 2020
BRAIN FOOD
Muscle & Fitness

BRAIN FOOD

These seven foods will nourish your body and sharpen your mind.

time-read
3 mins  |
April 2020
THE MODERN RUNNING SHOE...DISSECTED
Muscle & Fitness

THE MODERN RUNNING SHOE...DISSECTED

More innovations have been made in the past decade to the running shoe than ever before, resulting in a product so efficient it was almost banned from all running events. Here are the major changes that have led us to the pinnacle of performance footwear.

time-read
5 mins  |
April 2020