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Monday Madness: Back Busting Moves

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back-growth-training

Back growth training is sometimes elusive for people. Everyone wants to have a big strong back, but they have no idea how to train with that goal in mind. Today I am going to show you back busting moves that will get your back growth training on target.

A simple warning: this is going to be extremely intense. You are going to have to be willing to give it everything you have. Back growth training as I present it here involves some heavy weights and some short rest periods. Push yourself as hard as you can.

All Angles in the Same Workout

While I have used the two workout split for the back quite successfully (where I train one day for width and one day for thickness), this back growth training plan hits both angles at the same time. It will save you time and allow you to get extrea intense with your training. You should note that this will tire you out. Be sure to eat some carbs before and after your training session or you will run out of gas quickly.

Back Busting Moves for Back Growth Training

The instructions are simple: Do this back growth training workout with immense intensity. Do not hold back. Conquer the mental blocks that will come when you are told to train to failure. We all have those mental blocks so I don't expect anyone to be different. You are going to do 3 to 4 sets of every exercise with 75% of your 1RM. You are to add weight to each set if you were able to complete all the repetitions on the previous set. If not, keep the weight the same. On the final set you are going to go to all out failure. You will rest 60 seconds between sets, but 4 minutes between exercises. This is all about pushing yourself as hard as you can.

Exercise Sets/Reps Rest
Seated Cable Rows 3 x 8
1 x AMAP		 60 seconds
4 minutes
 One Arm DB Row  2 x 10
1 x AMAP		  60 seconds
4 minutes
 Lat Pulldown  3 x 10
1 x AMAP		  60 seconds
4 minutes
 Hammer Pulls 3 x 8
1 x AMAP		  60 seconds
4 minutes
 Bent BB Rows 3 x 4
1 x AMAP		  60 seconds
4 minutes
 Deadlifts  1 x 8
1 x 6
1 x 4
1 x AMAP		  60 seconds
60 seconds
60 seconds
4 minutes
 Lat Pulldown (chin grip)  1 x AMAP

Cardio Training and This Workout

When using this type of workout please keep your cardio session at least 6 hours removed from it. Thus, if you do this in the morning and you finish at 9 am, don't do cardio until 3 pm or later. Just keep 6 hours between the two sessions.

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My Focus Journal Entry #3

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Another week into the Mission to Regain Focus and I have made some good progress on my weight training. I have also dialed in my nutrition. We are going to watch for a few weeks to see how my body responds (The Experiment of One) and then make adjustments.

I want everyone to meet the guy helping me through all of this. Ryan Miller from Growth Stimulus Training and I have hooked up to get me into the greatest shape I have ever been in. The short term goal is to get back the focus I had and get lean. The long term goal is to potentially get me up on stage again. Ryan's approach is one I like very much. He has a reason for everything he does and he doesn't have any problem explaining those reasons when asked. I will not be posting actual workouts, but I will show you the progress on my weights. I am also going to publicize my nutritional averages so that you can see how things are changing and working together to accomplish that change.

The Training Plan

Right now I am weight training 4 times a week with a very intense program that changes up weekly ever so slightly. I am doing one HIIT cardio session each week and up to 120 minutes of low intensity steady state cardio (LISS) each week. I am enjoying the training program a great deal.

My Nutrition Dialed In

Last week I began at 254 lbs. and wound up at 254.4 lbs, an increase of 0.16%. My average calories were 2683. That broke down to 33.3% protein, 43.2% carbohydrates and 28.4% fat. The key here is that I am hitting my macros and I feel amazing.

Regaining Focus

I feel as though I have already regained my focus. I am busily completing weight training and cardio sessions as scheduled. I am eating well. It is all coming together.

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Saturday Sharing: A Rant on Lying to Make Money

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ss-lying

Lying in the fitness industry is something that disgusts me. In today's Saturday Sharing I am going to do a rant on lying to make money because I have very strong feelings about the topic.

In my experience there are a number of ways people in the fitness industry are lying to make money. I am going to approach 3 of those ways and give you my opinion on them.

Lying About Steroid Use to Make Money

We have all seen the amazing physique transformations that blow the mind. We wonder how it was done. We know how hard it is to lose just 1% body fat yet there are people boasting 20% or more in just 12 weeks. While I am sure there are some who have actually managed to  do that (in a not-so-healthy manner), they are the exception rather than the rule. There is also the person who goes from lean and small to lean and huge in a short period of time. Without a doubt you see these people selling their workout plan and nutrition plan for $49.95 each to unsuspecting, desperate people.

People, if you are using steroids, if you've made that conscious decision, there is absolutely nothing wrong with that in my opinion. I understand the stigma that is attached to it. I get it. However, using steroids to get massive and then selling a workout plan that is allegedly “all you need” to get there is reprehensible. Just tell everyone what you're up to. Let them know that your workout plan is good, but that you had some help. Not doing so is stealing.

Lying About Before and After Photos

Yes, there are those in the industry who lie about their before and after photos. They are in great shape and take a photo. They then purposely gain some fat and look out of shape. They take another photo. They then mislabel those photos. The one where they were in great shape (their true “before” picture) is labelled “after” and the one where they are out of shape (their true “after” picture) is labelled “before”. Trust me when I say that anyone in great shape is going to get noticed in the industry. People who are out of shape will see your pictures and want to be you. There is no need to lie about your progress pictures and go to all that work.

Lying About Supplements Helping

Another really big one (and at times it is coupled with the steroid use listed above) is coming out and stating that a certain product is why you gained so much lean body mass. People then rush to buy that supplement and fail to have any such transformation. It is simply done for the money, plain and simple.

Conclusion

It is time to call people out for these practices. I implore you to call them out when you discover any of these practices.

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What’s Your Plan for 2015?

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plan-for-2015

Another year has begun. Do you have a plan? If you don't, you have one, you just don't know it. If you do, well congratulations!

Failing to Plan is Planning to Fail

For those of you without a real plan for 2015, I want you to consider the statement above. When we do not create a plan we are planning to fail. Getting to successful and positive results requires planning. Without it you are destined to fail.

Making a Plan

A plan doesn't need to be elaborate if that's not what you want. A plan can be very simple or very complex, it is entirely up to you. I personally prefer detailed plans that lay everything out. I find it easier to stick to the plan and execute the plan when I do it the detailed way.

Plan Your Revloution, Not Your Resolutions

I personally do not believe in resolutions. Why not create a revolution instead of a resolution? Plan a way to make 2015 a revolutionary year. Do you want to become a better photographer? Start with a daily 365 photography challenge. Want to make working out a habit. Start with a short daily workout. Create a plan to accomplish what you want and then make it happen. The revolution approach will change things. Revolutions, like goals, are won a small step at a time.

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Bring Up Lagging Body Parts

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bring-up-lagging-body-parts

This article is a follow-up to my previous article shared during a Saturday Sharing. I am expanding upon the previous article which only touched upon training variables and how changing them up can help with lagging body parts. The following 7 tips will get your lagging body parts growing.

Stress the Eccentric Contraction

As I always say, it is all about the squeeze. Most of the time that squeeze is at the top of the motion, but with lagging body parts you want to also stress the eccentric contraction. Move the weight slowly. I suggest using a 1/2/4/2 tempo. This means explode up (1), then squeeze for 2 seconds (2), then slowly lower the weight for 4 seconds (4) and then squeeze at the bottom for 2 seconds (2).

Train Your Lagging Body Parts 2 Times a Week

A great tip that worked for me during my last contest preparation. Train the lagging body parts 2 times a week. Do one regular workout and then after a rest day in between train the body part again with half the volume.

Train the Lagging Body Parts First

It is very important to hit the lagging body parts when you are mentally and physically fresh. At least once per week train the lagging body part first.

Increase Your Caloric Intake

On the days you train your lagging body parts increase your calories from quality foods. Increase your carb intake by about 25 to 50 grams in your pre-workout and post-workout meals.

Drink Glutamine and BCAAs While Training Lagging Body Parts

This one is simple like the one before it. Make a drink by mixing 10 grams of glutamine and 10 grams of BCAAs with water and sip it while training the lagging body parts. I highly recommend Scivation Xtend for this purpose as it covers both items and really reduces the soreness after an intense workout.

Visualize Your Training of Lagging Body Parts

This one will help you with your mind-muscle connection. Visualize what you want your lagging body parts to look like. Visualize what each set looks and feels like. You will trigger growth.

Get a Deep Tissue Massage

Deep tissue massage helps lagging body parts in many ways. It will increase the blood and nutrient flow to the muscle, break up adhesions and open up the fascia. This will improve recovery and increase the muscle's capacity for hypertrophy.

Bonus Tip: Stay Patient

This one would be my top priority. It takes time to bring up lagging body parts. Stay patient. Utilize consistency, hard work, planning and patience and you will see the improvements you are looking for.

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