Raising the Bar Part II |
| Part II of my series Raising the Bar is for the back. As in my Part I series, we will include some training tips from Arnold Coleman. |
| When training my back, we try to focus our attention and intensity on one part of the back. During workout #1 we will focus on the lower back and finish our supplementary work in the upper back region. During workout #2, we will reverse our focus to the upper back. This establishes the pattern for our training regimen. |
| I train my back once a week, I try to space the workouts at least 72 hours away from my leg training day. In addition, I use basic movements such as the deadlift, chamber rows, bentover rows, to name a few. When training back, I use no lifting straps of any type. This is to reduce the tension placed on the forearms and allows more of the work to occur in the back (which is what we are training in the first place). I use strict movements with explosive and short rest periods. The repetitions will range form single reps to as many as 15. For deadlifts, I rest at least 10 days between deadlift sessions. This is to reduce the stress placed directly on the spine. In addition, while deadlifting, I maintain a posture whereas my traps are pointed upward. I will vary my style of lifts from conventional to sumo. In addition, I will change the elevation of the lift. This allows the pull to come direct from the trapezius areas instead of the arms and legs. During the non-deadlifting days I do chamber rows. Here is an example of my back workout for two weeks. |
| WEEK 1 |
| Warm up with 3 sets of chins to the front |
| Deadlifts (Barbell): 5 sets of 5 reps nonstop with your training partner |
| Bentover Rows (Barbell): Strict form 3 to 4 sets of 10 reps varying grips and widths |
| Standing DB Deadlifts: 3 sets of 10 reps (Key: do not stand all the way up) |
| Cable Low Rows: 2 sets of 15 reps done in a drop set fashion |
| Combination Movement: One-arm rows combo with seated DB rear laterals |
| Chins: 3 sets to the rear |
| WEEK 2 |
| Warm up with D-bar cable pullthroughs for 3 sets and 15 reps |
| Chamber Rows: 2 sets of 5 reps (switch hands) |
| Single Leg Deadlifts: 3 sets of 10 reps on each side |
| Cable Low Rows: 3 sets of 15 reps with use of biceps |
| Cable Pulldowns: 3 sets of 10 reps (front and rear) |
| One-Arm Rows: 3 sets of 8 non-stop switching hands |
| Chins: 3 sets of 10 reps (varying styles) |
| I have found that the key to my back training has been the strict movements. This allows me to isolate the muscles safely. The workouts last approximately 45 minutes to complete with my workout partner. During the years of working with Arnold and Roger and Sandy from Beverly International I have had tremendous gains in the development of my back. |
| If you are interested in my contest history with the WNBF, or other training tips, etc., look me up at my website: http://www.net-mart.net/dalonk or email me at: [email protected] . Other parts to the series Raising the Bar will be coming soon. Keep Training! |
| -Dalon K. Myricks, WNBF Pro |