Category: Exercise

Over the last 20 years I have tried a lot of different ideas to develop my back, however after a lot of experimentation to see what works for me I have found that I always seem to get the most bang for my buck from the exercises below albeit with some form of modification.

Dead-lifts are one of my favourite back exercises and it definitely suits my structure.  I have relatively long arms and short legs which allows me to use a reasonable amount of weight with good form (ribcage high, arch in back, abs tensed throughout).  I also always feel it strongly in my lats (you can emphasise this more by flaring out the lats on the initial pull) and upper back muscles. Some people suggest that bodybuilders should not do Dead-lifts because they can thicken the waist; I totally disagree with this rationale as my waist measurement for competitions has not grown over the years (my back has though).

Deadlifting (with good technique) has so many benefits; here are just a few of them:

• It is one of the best exercises to increase strength and muscle mass.
• It works your whole body hard!
• Research has shown that exercises that use the whole body like the deadlift can increase the amount of testosterone and growth hormone released within the body.
• It increases your grip strength.
• It can improve your posture and make it easier to perform everyday tasks like picking up something off the ground.

Some people may not be ideally suited to this exercise but there are modifications that can be made so you can get the benefits.  You can use a hex bar (where you are inside the frame of the bar)-this allows you to use your legs more and take some of the stress off the lower back.  I have found it a great way for my students at school to learn proper technique for both regular dead-lifts and squats.  Some research suggests that this exercise may even be more effective at increasing power than regular Dead-lifts for some people.  Also to overcome any leverage issues you could do partial deadlifts in a power cage.

Chin ups have always been a mainstay in my back workouts since I began training.  I alternate grips: supinated, pronated and semi-pronated as well as using a variety of grip widths.  I continue to lift as heavy as I can right up to contests to keep as much muscle as possible.  So if you are on the light side adding weight using a vest/ belt is a necessity to maintain or improve muscle mass.  Another version of the chin up I have found really effective is the Vince Gironda Sternum Chin up; usually you start with an underhand grip, around shoulder width apart (I use a D-handle hung over Smith machine bar). As you pull yourself up lean back, look up at the ceiling and arch your back throughout the movement with the aim of touching the bar with your sternum. Below is a brief explanation of the exercise taken from ironguru.com which is a site dedicated to the training ideas of Vince Gironda.

1. The beginning of the movement is more like a classical chin.
2. The midrange resembles a pullover motion.
3. The end position duplicates the finishing motion of a rowing movement.

With Chin ups I have found that when I focus more on the negative aspect of each repetition (where you have a longer eccentric movement like 4-6 seconds with a 1-2 second concentric movement) you can get an awesome pump and a better mind muscle connection so I alternate this technique with a more traditional rep cadence.  If you find Chin ups too difficult you can use a spotter, weight assisted machines and equipment until you can lift your own body weight.  Although I prefer the different variations of the Chin up, Lat Pull-downs can be an effective exercise for hitting the lats too; especially when you can’t lift your own body weight.

I perform a variation of a row every back workout with DB rows and BB rows being my preferred choices.  I perform both standard and reverse BB rows for variety and to emphasise different muscle fibres. Dorian Yates was a huge fan of the reverse version and you can’t argue with his back development!  If you have access to a hex bar then you can do BB hex rows with a semi-pronated or palms facing the body grip which will give you a different feel and allow some people to use more weight than normal. Cable rows or Machine Rows are effective too and allow an array of different hand grips and movement pathways to hit different parts of your back.

I utilise a pronated, semi-pronated and supinated grip when performing DB rows and pull towards my hip.  I also like to imagine my hand is a hook and I concentrate on pulling with my lats not my arms.

I am a big fan of Steve Holman’s and Jonathan Lawson’s P.O.F (positions of flexion) where they hit each muscle with a mid-range(compound) exercise, contracted exercise(usually an isolation movement) and stretch position exercise.  DB pullovers are awesome for the stretch position and can also provide a great workout for the long head of the triceps too.  You can emphasise the lats better by flaring your elbows out more and maintaining the same angle at the elbow throughout the movement.  Straight arm pull-downs with a shoulder width hand grip are a great contracted exercise and isolates the lats with minimal arm involvement.

If you struggle to feel your back muscles during your normal workouts you can use pre-exhaustion which can be used to fatigue the back muscles first with an isolation movement before hitting it with a compound movement.  This has been used successfully by many bodybuilders (Dorian Yates included too!) to hammer the back and kick start growth.

The back is a complex area that requires a range of exercises to hit the many different aspects of it.  Some exercises (or versions of it) will be better than others for you- so if an exercise is not giving you the results you want- change hand positions, range of motion, the path in which your body or limbs travel, angle of your torso, rep speed and exercise order to find what works best for you!

In the first article on “Finding what works for you” I discussed the best exercises for me in terms of increasing muscle growth and strength in my legs.  This time I will discuss the most productive exercises for my shoulders and arms.

For many years my usual shoulder workout used to consist of some form of presses, followed by lateral raises, DB or BB shrugs and bent raises.  However, the wide shouldered and full “pumpkin shaped look” to the deltoids was nowhere in sight. My front deltoids were already much more developed compared to the side and rear aspects and I knew a different approach was needed.  So I looked at texts on deltoid anatomy, function and their attachments, read magazines, books and the internet and found some real gems.

The legendary “Iron guru” Vince Gironda had some unique ideas on deltoid training as well as one of his protégés Larry Scott the first Mr Olympia.  They emphasised the lateral deltoid with a movement that was a cross between a Lateral raise and DB upright row. (Go to Youtube and put in Larry Scott shoulders to see his unique spin on presses, lateral and bent raises).  I got rid of presses and began experimenting with DB side rows.  Straight away I noticed a difference in the look of my shoulders; the movement allowed me to use more weight, have better muscle synergy (I could utilise the more powerful trapezius muscles to assist) and I got a far better pump in the side deltoids.  I perform the side rows at different angles to effectively hit the rear aspects of my deltoids better too.  Did my front deltoids disappear because of dropping presses?  No, they still got plenty of indirect work from side rows (depending on the angle I do them) and chest exercises.

I found that DB leaning side raises were also effective because they removed the weaker supraspinatus (rotator cuff muscle that initiates abduction of the shoulder joint) out of the movement and allowed me to use more weight to hit the side deltoid hard. (I also lean slightly forward on this exercise so the side deltoids are better isolated).  I also incorporated a stretch position exercise as some research has indicated that stretch position exercises have the potential to amp up muscle growth.  The DB lying side raise fitted the bill for this and has definitely helped my side and rear deltoids grow.

The BB Back shrug made famous by Lee Haney (8 time Mr Olympia) is a great trapezius exercise but I found that with a little more emphasis on shoulder extension as opposed to scapula elevation (moving shoulder joint back and flexing at the elbow joint instead of shrugging) that it really hit my rear deltoids hard.  These exercises have become the back bone of my shoulder workouts and I am pleased to say my deltoids are bigger, wider and more balanced as a result.

My favourite exercise for my trapezius is the Deadlift, but I also get a pump in the traps from the heavy side rows and BB Hack squats too.

Everyone wants bigger arms and your potential for arm growth can be influenced by your genetics, muscle attachments, joint size and training (and thinking-a topic I will discuss at a later date).  I have short muscle bellies and small joints so I have to take these factors into consideration when choosing exercises.  As mentioned in another article I have also found common (and very productive for some) exercises such as the standard Barbell curl, Preacher curl, Skull crushers and Triceps pushdowns to be unproductive for me for several reasons; they put too much stress on my joints, I don’t feel strong in them and it is harder to get a mind muscle connection compared to the exercises below.

My favourite triceps exercises:

With Weighted Dips I stay vertical while using the maximum weight possible for at least 10 repetitions.  I pulse in a smooth controlled fashion in the middle of the range of motion; never locking out at the top or going too low at the bottom (Upper arm does not go below parallel).

DB pullover Ext is a cross between a dumbbell pullover and skull crusher.  I feel this perfectly in my inner head (the meaty part that looks good in the front double biceps shot).  It has all the benefits of skull crushers but without the stress on the elbow joint.

Triceps push outs are just like triceps pushdowns except you lean forward more at the hip and your elbows are pointed towards the weight stack of the machine you are using instead of straight down.  I want to again emphasise the meatier inner head of the triceps and I feel this is a good alternative to the above exercise.

My favourite biceps exercises are:

DB Curls are a great natural movement because you can utilise the brachialis when the palms are facing your body (muscle in between bicep and triceps) to overcome the initial inertia of the movement and it trains both functions of the biceps which is to flex the elbow and supinate the hand (Just make sure your palms are facing towards you at the top and your little finger is slightly higher too).

 DB Spider curls are preacher curls completed on the vertical or the opposite side you normally use on the preacher curl attachment.  I have used the foot pads of a horizontal back extension machine too.  Complete one arm at a time.

 

I really feel Reverse cable curls in the lower aspect of my biceps and in the brachialis and it always gives me a huge pump.  It also works the extensors of the forearms too.  Just don’t get too excited with the amount of weight you use though.

My favourite forearm exercises are the BB forearm curl which looks like the start of the BB Back shrug except you keep your arms straight and flex your wrists up towards your forearm as high as you can and lower (only a small range of motion but nonetheless hits the forearm flexors hard).  The other is Cable standing wrist curls which I set up on a low cable attachment with a normal D handle.  I stand side on to the weight stack and cable while holding the D handle in one hand. From this position I flex the wrist towards the forearm and repeat till failure (make sure you keep elbow extended throughout).   Another effective variation is DB standing wrist curls which can be done with both arms at the same time.

If you have found the typical shoulder and arm exercises haven’t cut it for you in terms of muscle growth or strength give some of these exercises a try.  Just remember find exercises you feel strong in and can feel in the muscles and not the joints, use a variety of training techniques like different: rep speeds, rests in between sets, volume, increasing weights,  etc………………… so your muscles keep adapting and don’t be afraid to modify exercises to suit you better.  If you take this approach towards your weight training you will not only make better gains but you will also increase the chances of a longer and healthier training career.

 

 

 

 

 

Building a bigger back is so important in bodybuilding competitions these days.  It is why bodybuilders like Dorian Yates, Lee Haney and Ronnie Coleman were so dominate during their hey days on the Olympia stage-they were great everywhere, but when they turned around to the back (as Ronnie would say) it was lights out, game over baby!

As I have said before, a well-developed back will give you a thicker look from the side and back while the extra width will accentuate the x-frame look from both the front and back. My current back workout is based on increasing both back thickness and width.  Below is how I attack my back!

Back workout A (taken from training diary completed 31 March 2011:  Body weight= 71 kg)

1. Deadlifts                 60 kg x 5, 100 kg x 5, 140 kg x 5, 170 kg x 5
2. Weighted Chin ups 16 kg for 10, 6, 4 (rest pause)* + bodyweight for 4 reps (NA)**
3. Inverted rows Bodyweight for 10, 10, 9, 8  (4×10)***

In the past I have done partial deadlifts, however, deadlifting from the floor has thickened my back up a lot faster. Pulling my lats out during the concentric part of the deadlift allows me to get a far better pump in my lats too.

Chins have always been a mainstay in my workouts. At present I perform them with either a wide or palms facing narrow grip.

Inverted rows have become a favourite exercise as it hits my upper back muscles better than any other exercise I have tried over the years. (I set the smith machine up so my body is on a small incline with my feet either on the ground or on top of a bench. I then try and pull up so my chest hits the bar). You can increase the weight by wearing a weighted vest or putting a plate on your lower chest.

* (Rest pause) is using the same weight for all sets with 20-30 seconds rest in between each set.  When I reach 20 reps in total I add weight the next workout.

** (NA) or negative accentuated training is taking 1 second to complete the concentric part of the movement and 6 seconds to complete the eccentric (negative) part of the movement.  When I can complete 7 reps (which is 49 seconds of continuous tension) I add weight.

*** (4 x10) is picking a weight I can get 15-20 reps normally and complete 4 sets of 10 reps with 30 seconds rest in between each set.  When all 4 sets are 10 reps I add weight.

Back workout B (7 April: BW= 71.2kg)

1. Machine Row (Hammer grip)   150 pd x 10, 195 pd x 10, 210 pd x 9, 225 pd 7
2. Machine Row (Wide grip)          150 pd x 10, 165 pd x 9, 180 pd 6
3. Chins (bodyweight)    25 (PB!), 9, 6, 4 (rest pause)

This workout allows me to hit my back muscles hard without stressing my nervous system too much.  I can easily over train with deadlifts if I try and perform them every back workout.  I will sometimes alternate Dumbbell rows for the Hammer grip machine row and Barbell rows for Wide grip machine row when I think I need a change.

Back workout C (15^th April:  BW= 71.6 kg)

1.  Deadlift 60 kg x 10, 100 kg x 10, 140 kg x 15
2. Inverted Row BW for 10, 10, 10, 10 (4 x10)
3. Chins BW for 10, 10, 5, 4. (4 x 10)

This workout is pretty much the same as workout A, but I mix it up with different rep ranges so the body has to continuously adapt to the new stress.

Although these workouts are very simple they are effective in meeting my goals of more back thickness and width.  So if you have neglected your back muscles or haven’t seen any growth for a while, attack your back with some of these ideas. You never know the next time you compete and hit a back pose they may be saying lights out, game

I have already talked about the benefits of dumbbell training in my last blog.  This time I am going to give you some food for thought in terms of how and why you should perform certain dumbbell exercises to increase your muscle gains.

Take dumbbell curls for a good example.  For years I started dumbbell curls with palms facing the body (semi-supinated when arms are fully extended down by my sides) then I would curl the weight making sure I supinated as I reached the top of the movement.  Don’t get me wrong, this still produced results, (it hits the biceps and brachialis really well) however, when I began the movement with palms facing forward (supinated) and attempted to make sure my little finger (or inside of my hand) was higher than my thumb side at the top, that’s when I started to see a lot more progress.

This got me interested and I began considering how I performed other dumbbell exercises.  I scoured the internet, magazines and books for ideas and found a gem of an article by Larry Scott (The first Mr Olympia).  He suggested that wrist position played a big part in the effectiveness of certain dumbbell exercises.  For Dumbbell presses and Bench presses he suggests that the little finger side of the dumbbell should be slightly higher than the thumb side.  In effect it transfers more of the tension to the side deltoids (if you don’t allow your elbows to travel forward when you press) and pectorals instead of the triceps during both Dumbbell presses and Bench presses.

On lateral raises and bent over laterals he recommends at the top of the movement to have the little finger to be slightly higher than the thumb side.  I do not advocate an exaggerated “pouring the jug” movement at the top of side laterals as this can be quite stressful on the shoulder joint.  I find if I lean forward slightly and have my little finger slightly higher from the start I have no problems and all the tension goes on my side deltoids.

For triceps kickbacks he also suggests tilting the little finger side of the hand towards the wrist instead of holding it straight for a stronger muscle contraction.

I have found when performing a number of dumbbell exercises that placing my hand differently on the dumbbell grip (changing my hand placement from middle of the dumbbell grip closer to either the inner or outer dumbbell plates) can produce the same effect as wrist position and improve my mind muscle connection with the muscles I am working.

Another great article I found in regards to dumbbell training was by Paul Burke who provided a solution for bodybuilders who have struggled to develop their chest.  Often trainers who have long arms and narrow shoulders are at a disadvantage when doing barbell bench presses.  His idea was to perform a decline dumbbell bench press as it limits shoulder involvement and shortens the range of motion for leverage disadvantaged trainers.  I found this to be especially good for my students at school as some had trouble making a mind muscle connection when they trained their chests.  After a few weeks of declines they were able to feel their chest working and see some much wanted progress. It also helped them to “feel” and use other dumbbell chest exercises better too.

So I hope you consider several things next time you use dumbbells.  Firstly, consider your wrist position and hand placement during dumbbell exercises; a subtle change could make all the difference for muscle gains.  Secondly, consider your unique structure and muscles and find alternative exercises; if the barbell version of an exercise isn’t working for you, try a modified dumbbell version instead.