Creating a Monster Wide Back with IFBB Pro Shawn Smith 3 sets, to failure (rest 30 sec) Lat pull-down Warm-up sets 3 sets, 8-20 reps (rest 30 sec) Lat pull-down 1 set, 10 reps (rest 30 sec) One-Arm Dumbbell Row Warm-up One-Arm Dumbbell Row 3 sets, 8-20 reps (no rest) One-Arm Dumbbell Row Right side 3 sets, 8-20 reps (rest 30 sec) … [Read more...]
The Back Workout You'll Feel Till Next Week
Physique shows are won and lost because of the details in the competitors' backs, and nothing says strength like having that width and thickness straining against your shirt. To achieve this, you have to go all out, and this back workout is just what the doctor ordered. Perform this workout once a week, or as a change of pace every once in a while, and you'll wake up everything … [Read more...]
Anatomy of Growth: How to Train Your Back Muscles
Muscle Growth | Arms | Legs | Back | Chest | Shoulders | Core It's tempting to train the big, showy muscles on the front of your body and sleepwalk—or take a rest day—for the rest. Your arms, pecs, and abs look great in the mirror—who cares what goes on behind you? A few sets of lat pull-downs and forget about it. Serious lifters know that when you get serious about … [Read more...]
USA Weightlifting Nationals Are Back!
Main | Preview The sport of weightlifting often goes by the name "Olympic weightlifting," but make no mistake: the competitive calendar doesn't begin and end at The Games. The USA Weightlifting (USAW) National Championships is one of the most important contests for American lifters, with an estimated 1,400 lifters of all age groups and weight classes showing up to showcase … [Read more...]
The Big Reasons Your Back Isn't Growing
Muscle-Growth Mistakes | Chest Mistakes | Shoulder Mistakes | Biceps Mistakes | Triceps Mistakes | Back Mistakes | Leg Mistakes | Calf Mistakes Mirror-muscle lifters may look good from the front, but we all know what happens when they turn around. Everything disappears! It's an unfortunate case of "out of sight, out of mind"—and their overall development, posture, and shoulder … [Read more...]