Back and Legs
We went over push movements, add back and legs, and that’ll be all the lifting you need to plug into your lifting plan.
Legs: You need to do Squats, it’s the number one exercise out there. You need strong legs to be considered a fit person. Place your feet shoulder width apart, toes facing ten and two a clock. Pretend your sitting down in a tiny chair, go low, Keep your chest up. When you squat keep your eyes looking at the floor six feet out. At first you do not need the bar, Master this exercise, you will be glad you did. Make SURE you knees are not slouching in, keep those knees as much as to the left and right as they can be(while keeping the feet shoulder with apart), pretend that there is a jumbo blue rubber band around your knees, but if your knees are not out as much to the left and right side as they can be, Justin Bieber will not give you the 5 billion dollars he promised if you don’t finish 30 solid low squats with solid intensity.
Then Go to the squat rack and try it with the 45 pound bar, no weight. Master it. Pretend there is actually more weight on the bar, this is called isometrics, When you flex hard and trick your body into using more force for than is needed to move the weight(this is a great thing, it will push your muscles harder, which is what you need to gain strength and size) you are currently working with. Isometrics can help you build muscle, big time! Watch many squat videos on YouTube, Look up Squat form, you need to do it right, this is the lift you’ll be using for better legs, master it and work the legs every 2-6 days.
Warm for 3-4 sets, then do 10 hard sets of squats, and if you need to punish your legs more, do leg press, no momentum, squeeze on your slow reps, for 3-7 sets, you cannot get much more effective than this. Eventually when you become one with the weight you will want to start implementing lower rep sets with heavier weights. “heavy” is different for everyone, don’t compare your weight with others, you need to progress slowly. Never break perfect form to lift slightly heavier, know your limits.
Back: Dead lifts and bent over barbell rows are the best back exercises. They have the potential of injuries that will make your life very uncomfortable, though.
Watch many YouTube videos before you start placing these in your back training.
Cable rows with one hand at a time to emphasize each side to the max . One arm dumbbell rows are good too, no where near as risky as barbell training on the back. Cable rows with all sorts of attachments to hit different parts of the back. Do chin ups on the machine and loads of one arm rows. The one arm rows need full range of motion with no momentum. Squeeze and you’ll have nice gains, if you eat right.
Hit about ten-15 sets of row motions and do 8 sets of pull ups. This will be good for you.
If you’re doing dead lifts, do 3 light warm up sets, and do ten solid sets. Never break the form unless you want to hurt yourself. Dead lifts, squats and bench press will give you the best all around strength and size gains if done right. But if you don’t eat enough, you’ll get some strength gains but NO muscle Gainz.
Back and Legs