The industry these days is full of conflicting information especially when it comes to different types of training, it seems every week there is a new “BEST” training method or approach and the majority buy into the hype and follow what is popular and current.
I’m going to strip it back to basics and tell you exactly what I have been doing over the last couple months to improve my back.
You have to remember training is pretty simple
and straight forward, all that truly matters is your train HARD and INTENSE. Don’t over complicate your training with these new fancy methods, you want a muscle to grow?! Then hit that muscle heavy and hard! I feel as if these days people want to do the least possible to get the best gain, it’s like the idea of working hard has gone out the window. Now it seems to all be about rest and “overtraining”
It’s a word I hear far too often.
Iv spent some time in Kuwait over the last couple of months and I can tell you there is NO SECRET here!!! Guys simply train hard, frequent, basic with high volume. They are not “scared” of so called “overtraining. The majority will train 2 x per day doing double splits. Volume will range from 7-9 exercises per muscle group, rep ranges from 10-20 reps, 4 sets. It’s pretty much eat, sleep, train and breath bodybuilding here… that’s the secrete. The create an environment that you can only progress in and optimize every variable, rest, recovery, performance.
So I’m going to give you an insight to my back workout over the last couple months which I’ve seen huge improvements in thickness and density… the key is you attack the session hard. Lift to failure, keep rest short and the workout intense
Wide grip tbar row
Set 1: 15 reps
Set 2: 15 reps
Set 3 12 reps
Set 4: 12 reps
Seated plate loaded row (over hand)
4 sets
Set 1: 15 reps
Set 2: 15 reps
Set 3 12 reps
Set 4: 12 reps
Under hand seated plate loaded row
Set 1: 15 reps
Set 2: 15 reps
Set 3 12 reps
Set 4: 12 reps
T bar row close
Set 1: 15 reps
Set 2: 15 reps
Set 3 12 reps
Set 4: 12 reps
Close grip lay pull down
Set 1: 15 reps
Set 2: 15 reps
Set 3 12 reps
Set 4: 12 reps
Wide grip lat pull down
Set 1: 15 reps
Set 2: 15 reps
Set 3 12 reps
Set 4: 12 reps
Wide grip cable row
Set 1: 15 reps
Set 2: 15 reps
Set 3 12 reps
Set 4: 12 reps
Cable rope pull over (focus on stretch)
Set 1: 15 reps
Set 2: 15 reps
Set 3 12 reps
Set 4: 12 reps
Back extension
Set 1: 20 reps
Set 2: 20 reps
Set 3: 15 reps
Set 4 15 reps
As you can see above the workout is VERY basic using a lot of big compound exercises. If you hit this workout at maximum Effort I guarantee you your back will be in bits. Remember BASIC WORKS. Try not to over complicate things too much remember the most important factor in this sport is HARD CONSISTENT WORK.
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