I was never one for government authority... especially back during "The Global War on Terror". Needless to say, I've always been a bit skeptical of the institutions of our fine country.
However, the one thing that has always been true, the one thing I've never questioned, were the guys n' gals I had the good pleasure of serving with. My fellow degenerates!
To paraphrase the great Ed Coan, you'll never meet a strong person with a weak back.
ANYone who steps foot in a gym or does some kind of lifting in general, understands that a weak back won't get you very far when it comes to gainZ.
Major lifts suffer, technique takes a $hit, and injury probability ramps up!
We all need a back...a back that sends a message.
Here's how,...
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To build a worthy enough back, 3 sets of 10 on the lat cables ain't gonna cut it. We need a different, but familiar approach.
When we mold a clay statue or figure, we need to pack on clay to shape...no clay, No shape. Same applies to muscle building, specifically for the back (considering this particular tidbit).
We need to pack on that muscle to shape.
Ok,...so how?
Starts with that diet (it always does). Additional protein for more effective muscle recovery and building. Increasing caloric intake, specifically with protein and (healthy) carbs. This provides a rich environment in your body for muscle growth. Point is, your back won't grow if you don't feed it.
Now we get to the exercises and there's 2 ways to attack it.
2) Width = lat pulldowns (all grips: supinated, pronated, neutral), rear delt flys, pullups
3) V-Taper = Want that Xmas Tree 🌲? Machine and/or fixed leg bodyweight Hyper extensions! (heavier compound movers like DLs and Rack Pulls help with this as well).
The simple concept to hit each exercise is through a feeder (warm-up)/ work set (real set) scheme. 4-6 total sets. 2-4 of them are warmup/feeder sets (10-15 reps). The last set or two, will be the working sets...6-12 reps, full tilt up to or near failure (I'll be going over set/rep schemes in a liter post).
Remember the principals of the mind/muscle connection and the value of progressive overload (posts on this to come, as well)!
Your back needs to be strong enough to carry your world on it...let's start building! _____
Give this post a '🤍' if you found this a little bit useful for you!
Got something to ask or tell me? Find me in the DMs or comments 😁.
I was torn this morning as to what to workout. Often times not knowing what you're gonna tackle keeps us from moving...sometimes, out right skipping the gym.
If you're one of those that like to keep things fresh and interesting in the gym...here's an idea 💡
No one ever said the 'bro-split' or 'push/pull/legs' were the end all be all rotations. Ever tried the 'same-plain' split? OR, my new personal favorite, by region of the body.
Divy up the muscle by region. -Upper back, compete shoulders, upper chest. -mid back (lower last), lower chest, biceps, triceps -lower back, complete glutes (no excuse to not have an 🍑 these days, that's EVERYBODY) -quads, hamstrings, calves
You can also base entire workouts around core movements. Do the main mover, then support exercises to improve that very movement. ➡️ Chest day becomes bench day ➡️ Back/biceps become deadlift day ➡️ Shoulders/triceps become overhead press day ➡️ Leg day becomes squat day
Are they permanent changes? No. But they're simply things to sprinkle in your regimen to keep you locked in, focused, and motivated.
Bonus: you learn new exercises when you change things up. 😉
Questions? Let me know.
👉 I don't charge💲for fitness tips, questions, ideas, advice, etc. I firmly believe that kinda shit should be free to everyone, as everyone deserves to improve 🫶. Younger me would have beat wholesale ass, to know what I know now! 😂
I don't do many costumes...mostly cuz I don't fit in the store ones and I can never decide what to be in a timely fashion. I do have various props however, to keep things simple.
With that said,...
Every now and then,... especially days like Halloween,...at a certain time, the animal,...The Wolverine in me surfaces. How do I know this??...
Disclaimer: I was Xerxes in my story. I start the day off as a "merciful" god,...then I'm the Wolverine by night.
The gospel according to Bodybuilders: Weak hydration leads to weak pumps.
Please🤚 throwing back two liters of water near instantly, ain't gonna get you there either (believe me). The water just washes the nutrients away...😬 The point is, we need to retain the water, not flush it.
Little trick...find that table salt wherever you keep it. Couple pinches in a liter of water,...step back and watch yourself fill out during a lift 💪 (bonus, toss in some of that Mio or store brand liquid flavoring as well). Rest assured, water + sodium is better hydration. Take it a step further and add in minerals like potassium or iron!
Stay stronger and fuller.
Extra Credit: take photographic evidence of that pump n post it for the OF class!
Properly hydrate, be proud of your work, thank ole' Jax later. 😉
Stay tuned for MORE where I cover other disciplines like Powerlifting, weight lifting, sports, athletics, nutrition, and so on!
A friend once told me, "Hey man,..If you got it, flaunt it."
My Fellow disciples of discipline....that's you! ^
For those who haven't partaken in the rigors of training, I say to you..."Hey,...if you want it, get it!"
Never too late! I'm closer to 40 than 30, and sure... some things ache more and it's harder to get up sometimes, but it's 2024! The good money says there's something out there for (most) of it.
With the right guidance and a little bit of toughness (that we all posses by the way), it's very VERY achievable.
Questions, comments, genuine concerns on anything that remotely resembles doggone good training/fitness...hit me up!
I'll just leave these here. In the meantime,...keep exploring the gallery, check my stories, and most importantly...enjoy yourself! Aaaaaand if you feel so inclined, leave a tip. 😁
