​Attack Back In 3 Moves With Me

12/07/2016

My workout tips are very popular within my daily newsletter (sign up HERE) so I’ve collated together some more tricks to make your back grow. There’s a 3 step process which I encourage you to start using for the next 4 weeks to put this to the test. Just don’t forget to “bring it” to the gym and turn up the intensity because your workouts don’t mean s*** without enough intensity plugged in!

***(To guarantee you’re mentally prepared to bring the intensity use the world’s best pre-workout, PRE-KAGED and instantly feel the difference…)***

  1. Go Big

Sometimes you might start with deadlifts, sometimes you might not. I’m now telling you for the next 4 weeks you begin every back workout with deadlifts. Go through your warm up and gradually build the weight before crushing 5 sets of 6 reps, leave it all on the gym floor. There’s nothing quite like slogging plates and plates of iron off the ground to add slabs of mass to your back.

I don’t need to tell you that you should watch your form with deadlifts for your own safety and to leverage it as an effective exercise for your back… But I’ll just gently remind you. I always recommend using lifting straps as well because your back will always be stronger than your grip, so strap up and start ripping into your back.

After these 5 sets your back will be truly riled with the motor units buzzing which means you’re back is more receptive than ever to grow. It’s up to you to ensure the next move is what’s needed, but I’ll help you make that decision…

2. Stretch Up

Up next you’re going to pull from above your head to penetrate the fibres in your back from a different vantage point. Overhead pulldowns are very effective for opening up your lats by making you reach above before pulling the weight back down to drive your shoulder blades together.

Unlike deadlifts, pulldowns will put the tap on and feed your lats with blood so you’re going to get a crazy pump… This is the perfect way to follow up your heavy deadlifts. Your upper back will suffer most of the workload with this exercise.

Get 4 sets of pulldowns in with a rep range of 12-15… The higher rep count will support your goal of drawing as much blood as is available into your lats and it will also enable you to hit up different fibre types.

3. Stretch Forward

You’re going to finish up doing seated cable rows, this time with the emphasis on stretching forward opposed to above your head. This time it’s your lower lat attachment points which will endure most of the stress, coupled with your erector muscles.

Get 3 sets in with your reps being set at 6-8 per set, to really kill off your fast twitch fibres and overwhelm your back with sheer weight. The finish it off with 2 further sets with your rep range set a little higher at 15+ so you exaggerate that pump you’re now feeling in your back.

This is a really basic view of back training but the old school stuff is often the best in the gym. This 3 step process has got all bases covered, so you will have managed to blaze your back from every angle which is needed.

Kris Gethin

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