Want to change your back and put on weight? Regan Grimes, IFBB professional bodybuilder and Primeval Labs-sponsored athlete, is here to show you how to do this.
Seated single-arm cable string: 5 sets of 8-10 reps
Grimes begins his workout with sedentary single-lever cable rows, performed as an exercise before the hood, to get blood into the muscles and warm up the back. The pre-stretch kit uses light weight so that the muscles work before the main lifts. As Grimes explains, there is no need to immediately gain weight.
“We do 5 approaches, and the first set is always more sensitive,” he says. “Keep it light and get good compression and good compression. You never go crazy with the first exercise because you do not want to pull something. Just go light and feel good about moving; you also get tons of blood in lats. Then you can get harder. "
To perform this exercise as a professional, Grimes recommends creating a small arch in the back to better activate the armor. From there, just take your elbow straight back.
“My hand is a hook,” Grimes says. “I'm not really trying to use my hand to move weight, because the focus is on the back.”
Bring the elbow along the body, move the thigh as far as possible, while trying to press the shoulder down to hook the lower armor. If you do not lower your shoulder, you will ultimately raise your arm and shoulder and will work with the upper traps and deltas, not the back.
Pullup: 4 approaches to failure
Pullups are one of the main routines. Many athletes drop them as soon as the competition season ends, but a professional like Grimes knows that this is a mistake.
“A lot of guys avoid pulling up in the offseason because it's a complicated move,” he says. “But I keep it. "I think this is the main product, this is the OG movement, and I think everyone should do it."
Bottom line: put up with this and knock out a few pull-ups. If you need to use an auxiliary machine or spotter, this is normal. But in order to create and maintain such a mass that will help you reach the top, you want to keep this exercise in your daily life, even in the off-season.
A series of dumbbells with one bend: 4 sets of 8-10 reps
As Grimes says, the key to great back exercises is a combination of machines and free weights.
“I love machine work, but you still have to throw free weights there,” he says.
Bent rows help increase size, strength and weight. You can do either dumbbells or dumbbells, but Grimes chose dumbbells for this routine.
To set yourself up as an IFBB professional, lean forward, place one hand on a rack, and move your foot on that side forward. This chess stand gives your working hand a break between repetitions. Take a dumbbell with your free hand and lift your buttocks to create a bend in the back that helps maintain focus on the back and holds the shoulders in it. Hold the dumbbell forward, and then lift your elbow up. Stretch out at each rep and focus on cutting from above.
Lat Latency: 4 sets of 8-10 reps
No workout on the back would be complete without lowering the armor. Grimes uses a special attachment with a unique neutral grip in this exercise, but you do not need an exact attachment to get the lat results.
“Just use whatever bar you have that will allow you to expand your grip,” he says.
The wider the grip, the more this exercise is aimed at the width of the armor, which will improve your V-shaped cone.
Rack pull: 4 sets of 8-10 reps
Last but not least, Grimes finishes his work with his back with a heavy rack effort.
“I always do a stance,” he explains. “It hits my traps, my middle back and my lower back in one motion, so it really breaks everything down.”
The critical point in pulling the rack is to make sure that you are not going all the way to the ground. The pull in the stance comes down only to the knees, because you are not trying to train your legs or beat yourself under the hips, you just want to stab in the back.
Set the struts for tension, legs and arms should be shoulder width apart. Lift these gluteal muscles to fix the bend of the lower back, and do not let go of your knees. If you're in the gym, you can use Smith's machine or barbell. If neither is available, or if you are at home or traveling, just take heavy dumbbells.
Give your favorite Grimes training the next day! And for more Grimay muscle workouts, check out his shoulder workout.