Mike O’Hearn x BullFit: The Back Workout That Builds Lats, Thickness, and Longevity

If you’ve ever watched Mike O’Hearn train, you already know the vibe: old-school intensity, zero fluff, and a standard that does not move. In BullFit’s workout video with Mike, the crew heads to a California gym session focused on one thing: building a superhero back while keeping the body ready to lift for the long haul.

This is not just a highlight reel of heavy reps. It’s a masterclass in how Mike thinks about training: explosive power when you need it, controlled contraction when it counts, and joint-friendly decision-making that lets you keep showing up year after year.

“Weightlifting should not destroy you. And if it destroys you, you’re doing it incorrectly.”
Mike O’Hearn

The big theme: Train hard, but train smart

A lot of lifters chase one lever: more weight, more sets, more pain. Mike’s approach is different. He keeps returning to a simple idea: progress should build you, not break you.

In the video, Mike talks about getting what you need from training without unnecessary “mileage,” and he repeatedly reinforces listening to your body so you can still lift in your 30s, 40s, 50s, and beyond.

“Less mileage. Listen to your body.” - Mike O’Hearn

Mike’s back-building keys from the session

1) Find the right atmosphere (it matters more than you think)

Mike’s take is blunt: equipment helps, but energy and people matter more.

“Somebody asked me… ‘Should I pay for a higher membership…?’ I said, ‘Neither. Find the atmosphere.’” - Mike O’Hearn

If you train in a place that drains you, you will not be consistent. If you train somewhere that fuels you, you’ll stack weeks, then months, then years.

2) Use both “explosion” and “contraction”

Mike breaks down two training gears:

• Explosion from a dead stop (think athletic power)

• Slow, controlled contraction (think bodybuilding tension)

“Two aspects of explosion… you got to go from ground zero snap.” - Mike O’Hearn

Translation: you can move weight with intent when the goal is power, but you still need controlled reps that build tissue, skill, and longevity.

3) Chase connection, not just load

Throughout the warmups and working sets, the emphasis keeps coming back to the same thing: feel the target muscle, control the path, and earn every rep.

Mike calls out what many lifters miss: if you cannot “connect,” you compensate, and that is where injuries and stalled gains show up.

The workout flow (as shown in the video)

This session is built like a smart back day should be: warm up for connection, then push intensity, then finish with movement quality.

Warm-up and activation

• One-arm rows to open up, connect, and get blood flow

• Pullovers with focused lat engagement

Working sets and intensity

• Row variations and heavy, gritty sets with coaching cues

• Mid-back pulldown work with full range and control

Form cues that show up repeatedly

• Control the eccentric (do not “jerk” the weight)

• Set your position, brace, and pull with intent

• Prioritize range of motion you can own

The mindset moment

One of the best parts of the session is how Mike talks about the mental side of training. The “last reps” are not just physical, they’re the place where discipline shows up.

“It’s a cool mental battle… and that’s all this really is.” - Mike O’Hearn

And Josh’s reflection lands too:

“The more I look into it, the more I don’t know. There’s so much to it.” - Josh Graves (Co-Founder of BullFit)

That’s the sweet spot: train with confidence, stay curious, and keep improving.

What the BullFit crew used in the workout

Our video features BullFit’s pre-workout and hydration as part of the training stack, including Bodacious and Hydrate.

BullFit Bodacious (high stim)

Bodacious is a clean, clinically-dosed pre-workout with 5g creatine, plus ingredients like L-citrulline, and 250mg caffeine. 

“Love the flavor and love the energy… it’s great and it’s clean… you guys killed it.” - Mike O’Hearn

BullFit Hydrate

Hydrate is the perfect electrolyte for workouts. No sugar, no sucralose, and no artificial colors, dyes, and flavors.

FAQ

Is BullFit Bodacious a high-stim pre-workout?

Yes. Bodacious is positioned as BullFit’s high-stim option, and listings show 250mg caffeine per serving.

What’s the main back workout takeaway from Mike O’Hearn?

Train with both power and control, but always come back to tension and contraction so you keep building without beating up your joints.

Who is Josh Graves?

Josh Graves is Co-Founder and Chief Visionary Officer at BullFit.