Build 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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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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I'm sure if you spend enough time at the gym you will see these people. They sit on a machine and do nothing for long periods of time. Perhaps they grab their cell phone and text or worse, talk to other people. Lacking focus like this kills your progress and these people need to learn that hard lesson.This is why you should learn to stay focused.

I workout most often in the early morning hours (4 a.m.). When I see these people I am amazed. Why would anyone hit the gym so early just to waste time while there? To me that seems extremely ridiculous. Time at the gym is precious and should not be wasted in this manner. As I thought about this topic I realized there are 5 things people do at the gym to show they lack focus.

5 Things to Prove TheyLack Focus

1. They do the same workout over and over, never changing things up.

2. They do hours of cardio without any weight training at all.

3. They text while ‘working out”

4. They use weights that are far too light for them.

5. They use weights that are far too heavy for them.

What can you do?

Honestly, there is nothing any of us can do about this situation. We are in control of our own actions and that is it. Thus, your only answer to this stigma is to avoid it in your own training.

Tips for Staying Focused

1. Change up your workout on a regular basis.

2. Do not waste time in the gym.

3. You are in the gym to train, so train.

4. Don't overdo anything and that includes cardio.

5. Enjoy yourself!

What are your thoughts?

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