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Cable Rows to Build a Thicker Back

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Build a Thicker Back with Cable RowsBuild a thicker back by using the cable row in your routine. It is an easy to execute movement with equipment that is available at the majority of gyms you might find yourself in.

Cable Rows for a Thicker Back

The process of executing a cable row is quite simple. You can watch the video below for an explanation and example, but here is the actual description.

1.  Set the weight pin where you need it.

2. Sit on the bench and put your feet into the supports.

3. Slide back slightly and once set, sit upright.

4. Slowly pull the weight to your stomach.

5. As you reach your stomach, pull the shoulder blades together and hold for 1 second.

6. Slowly return the weight to the starting position and repeat the process the desired number of repetitions.

Video for Building a Thicker Back with Cable Rows

[pro-player width='530′ height='253′ type='mp4′]http://fitnessexpose.s3.amazonaws.com/wp-content/uploads/2011/07/Seated-Cable-Rows.mp4[/pro-player]

This video contains a brief example of the Seated Cable Row and an explanation of how to get the most from this exercise. By following the instructions in the video you will be maximizing your ability to grow a thicker back. Take the time to look over this video and get into the gym to try out the exercise.

Please watch this blog for more videos on the topic of training. I plan to release one each week, time permitting. If you have anything to say about the video or the exercise, please leave me a comment below. In addition, if there are other exercises you'd like to see in this space, please leave me a comment below and I will do my best to give you what you want! Fitness Expose plans two types of videos in the near future. Some will be free of charge and others will exist inside the membership area.

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It Definitely Matters

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It definitely matters. You can't make progress if you don't take it seriously. People plug away and make some serious errors along their journey and then wonder (sincerely) why they have not made any progress. I'm here to tell you that attitude and approach are the key. They definitely matter.

The Chatter

We've all seen this person at the gym. They come in with a matching outfit. They look really cool. They do a set of chest presses on the Hammer machine and then start talking to anyone around them who will listen. They begin discussing the baseball game from the previous day. They talk about the latest sports rumors. They talk about anything anyone will listen to. They do this to avoid having to work hard and feel the pain.

The chatter is cheating themself. They are spending time, time that can never be recovered, doing nothing at all to further their goals (if they even bothered to make goals in the first place). In addition, they can destroy you if you are not careful. Avoid these people at all costs. Do not engage with them. Stick to your workout and get out of the gym as usual. Let the chatter take themself off course.

The Pickup Artist

This is the person who is only at the gym to find a date. They lurk around staring at members of the opposite sex like they are part of a buffet line. They fail to adhere to any strict plan because their only interest is in getting a date. While the gym is a great place to meet like-minded people, it is not the place to solely for the purpose of getting a date. The pickup artist is doing themselves a disservice as they are, again, wasting time that can never be recovered. You need to avoid this person. If you want to meet them, wait outside the gym after your training is done and get their number for a later conversation, but don't let them ruin your time in the gym.

The Easy Does It

This one drives me the most crazy. This is the person who does everything with a weight that is so light their newborn child could lift it. They seem to be at the gym for the sole purpose of passing time. They do not want to push themselves and they do the same workout over and over again. This is pure insanity. This one won't really get in your way. If they annoy you, don't let it really get to you. Just remember that they are going to look the same (or worse) next year.

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Combat the Fat for Quick Fat Loss

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Combat the Fat is a workout aimed at burning fat while maintaining lean muscle mass. It approaches things in a different manner, through the use of various types of circuits. Its author, Jeff Anderson, has put out some very good programs in the past, so I expected nothing less from this program.

Combat the Fat – The Training

The training follows the principles of shortened rest times and intense work periods. I cannot go into details as this is a paid program, but I will say that the approaches are very effective.

Combat the Fat – Pyramids

The CTF pyramids are not like the usual pyramid system. They pyramid up and down based upon repetitions. You combine 3 very specific exercises from some charts that are provided and then you perform a pyramid with them. As an example, you will perform 1 repetition of Exercise A, then 2 of Exercise B and 3 of Exercise C. You then rest for 30 seconds to a minute. You then do 2 repetitions of Exercise A, then 4 of Exercise B and 6 of Exercise C. You keep going up like that until you reach a maximum number of reps for the first exercise (based upon what level you are at in the program).

My personal experience is that CFT pyramids can be extremely intense. I found that by keeping my rest periods to 30 seconds (clocked) I got a really tough workout without risking injury. The sheer number of repetitions that must be completed makes the workout intense by itself. I really enjoyed the CFT pyramids.

Combat the Fat – Intervals

The CFT intervals add another dimension to the program. As I said, this program is designed to burn fat and we all know that cardio is a necessary evil for that to happen. Most of us avoid cardio like the plague, but CFT forces it upon you through the use of the CFT intervals.

The CTF intervals involve doing a cardio exercise (from a very specific list of choices) for 5 straight minutes. You then switch to a weight training exercise and complete as many repetitions as you can with the weight you chose. You then switch back to another 5 minutes of cardio, but using a different mode (from a different list of choices). You keep switching back and forth until you've completed 30 minutes of cardio.

I found myself doing my cardio during the time that I used this program. I also found myself losing 20+ pounds throughout the entire course of the program and that was without really dialing in my nutrition. I personally believe that the CTF intervals are the perfect compliment to the CFT pyramids. The two approaches make up the entire Combat the Fat System.

Combat the Fat – My Judgment

I would highly recommend this program to anyone wanting to burn fat quickly. This recommendation gets even stronger if you are the type of person who tries to avoid cardio training. The cardio approach in this program is aimed at mixing things up and that keeps you interested in your training. This creates results that cannot be denied. I found the program very easy to stick to, but will warn you that it is a 6 day a week commitment. If you need to lose fat, give Combat the Fat a try. You will not regret the decision.

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Elements of Training: Introduction

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When discussion training, there are 4 essential elements to the puzzle. It is my goal in this article to introduce you to these elements and then, in 4 future weekly installments I will give you a detailed analysis of each of these elements.

Training Frequency

This principle refers to the number of times a muscle group is hit each week. This is just one of the many variables that will be adjusted when changing your weight training program. The frequency variable also refers to how many times you train each week. It is a very important variable and changing it can have varying effects on your workout routine.

Training Volume

This principle relates directly to the number of sets and repetitions you should complete each workout. This is yet another variable that can be adjusted when you hit a plateau. Conventional wisdom says there are certain prescribed ranges that will build strength while there are others that will build muscle. In addition, there is the High Intensity Training (HIT) methodology that flies in the face of the conventional wisdom. It is a topic we will discuss in great detail when we get to this part of the series.

Training Progression

To me, progression is one of the key elements of training. This is where you push yourself to better and better numbers as you attempt to increase the load you are able to handle during a given workout. This is a variable that really lends itself to your future success in training.

Training Intensity

This principle will change how your workout affects your body. It is something most people really don't understand, but think they do. I am going to reveal some secrets that will shake up your workout intensity at all levels.

Why the Elements of Training Matter

The Elements of Training are the keys to your success in weight training. They are the variables that can be adjusted to achieve various results with your training programs. A thorough understanding of these elements of training will take you a long way towards training success and the avoidance of poor gains.

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Eating to Fix Your Metabolism

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Repair your metabolism by eatingDo you workout hard and fail to see significant fat loss results? Are you eating clean but still can't seem to lose the gut? If this is the case, you are probably having an issue with your metabolism. Eating is one way to fix your metabolism.

Determine if You Have a Metabolism Issue

It is really quite simple to get an idea of how well your metabolism is working. Each night for 4 nights take your temperature right before going to bed. Write down what number you get. When you've completed 4 straight nights, average the numbers to determine your average body temperature. It should be very close to 98.6. If it is lower than that, you have an issue with your metabolism that needs to be fixed.

You've Got to Eat to Rev Up the Metabolism

The first thing you need to do in order to increase your metabolism is start eating. Most likely you've damaged your metabolism by restricting carbs for too long or by cutting your calories for too long. The body is amazing because it adapts quickly to these situations. If you do anything for too long it will get used to it and adjust accordingly. If you push up your cardio to an hour per session it won't be long before your body adapts and stops letting go of fat. The same is true of how you eat. If you have honestly been eating clean and you show a metabolic issue, you will need to eat more in order to stoke the metabolic furnace.

Eating to Fix Your Metabolism

Metabolic repair is definitely feasible. By eating more clean foods for a period of time (usually 2 to 4 weeks) and doing short, intense cardio sessions along with intense weight training sessions, your metabolism will kick in gear again. It is important during your training to keep the rest periods short. These things will assist in boosting your metabolism. Avoid long periods of cardio. In fact, keep your cardio sessions around 20 to 25 minutes.

Eat clean foods and lots of them. Include fruit because the insulin spikes it will cause will make you want to eat more. This is a good thing when you are trying to spike your metabolism.

Give this a try and let me know how it goes by posting a comment below.

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