Get a bigger, stronger back in just 4 weeks with this training program.
This workout, which covers back as well as abs and lower back, alternates weekly workouts that emphasize strength (4-6 reps) with ones that emphasize mass (8-10 and sometimes 12-15 reps). Simply insert these workouts into your current routine to build a stronger, thicker back and a rock-solid midsection.
Choosing the correct weight is critical; in your strength workouts, make sure you pick a heavy weight that causes you to reach muscle failure on only your last set for each exercise at the target rep. Although you’ll take longer rest periods, you’ll move through your size-gaining workouts faster using relatively lighter weights for higher reps, with drop sets and supersets thrown in to increase the intensity.
This workout, which covers back as well as abs and lower back, alternates weekly workouts that emphasize strength (4-6 reps) with ones that emphasize mass (8-10 and sometimes 12-15 reps). Simply insert these workouts into your current routine to build a stronger, thicker back and a rock-solid midsection.
Choosing the correct weight is critical; in your strength workouts, make sure you pick a heavy weight that causes you to reach muscle failure on only your last set for each exercise at the target rep. Although you’ll take longer rest periods, you’ll move through your size-gaining workouts faster using relatively lighter weights for higher reps, with drop sets and supersets thrown in to increase the intensity.
Olympic bars and heavy weight shouldn’t be limited to chest and leg days.
Go to almost any gym and you’ll see a lot of guys with thick pecs, but backs that pale in comparison. While nearly everyone has a love affair with the bench press and related pushing movements, the fan base for pulling exercises (that is, back training) is dramatically smaller. Yet the back makes up the largest area of muscle on the torso, and should be worked at least as diligently as the chest, not to mention every other body part.
So, if you bench press heavy, you should pull heavy. For every grueling set of dumbbell military presses you perform, you should be prepared to knock out an equally hardcore set of pull-ups. The fact is that when pulling movements don’t receive your undivided attention on a regular basis, not only does your back development suffer, your biceps do, too. So make sure to prioritize back training, even if that means— gulp—moving it to Mondays.
1. PREPARE TO DIET
According to the Mayo Clinic, a 200-pound man who lifts weights for 60 minutes burns 455 calories. High-impact aerobics burn slightly more. Meanwhile, one healthy meal of four ounces of grilled chicken and one cup of rice contains 385 calories. There’s no way around it: Eat fewer calories.
2. FOLLOW MACROS
Follow these macros (from the M&F Food Pyramid). Get one gram of protein daily per pound of your body weight. Do the same for carbs. For fat, multiply your weight by 0.4 to determine your daily grams. Lower your fat and carb intake slightly when fat loss plateaus.
3. MEASURE
Don’t estimate portion sizes. Most people guess too low and end up eating much more than their macros call for. Have measuring cups on hand and prepare your own food. Read labels and invest in a food scale.
Quick Tip: To prevent digestive problems, avoid grains except rice. Other good carbs are potatoes, sweet potatoes, and some fruit.
Are you looking to perfect your beach body for the upcoming summer? If so, we have the right prescription just for you. It's a full-body workout routine that utilizes a combination of high intensity types of resistance training combined and cardio.
Weighted resistance training is the best way to burn excess fat and calories when compared to cardio alone. Research has proven this, however if you want to maximize time spent in the gym, we suggest you combine everything into a "high octane" workout that transitions between the weights and some type of cardio. The routine is simple and can be varied depending on what you have available at your local gym.
During your rest intervals, rather than slumping over the machine or sitting down on the bench, you will be moving around between jump rope, the stationary bike, or some other piece of cardio machine that you have available to you.
You will keep the weight on the lighter side, and execute more reps so that you do not over-train or fatigue your body to where you can't finish each set. You should incorporate a variety of techniques into your workout routine and superset smaller exercises that can be done with the H.I.T. principles but you don't train the WHOLE body in one workout setting for this routine. You will stick to 1 or 2 muscle groups and train them in accordance with a planned resistance training schedule as follows.
