August 28, 2020

Advanced Back Workout and More…

In today’s digest we bring you articles on Advanced Back Workout, Advanced Back Workout – Fitness and Power, Build Bigger, More Muscular Legs After 40 and Strawberry Coconut Ice Pops – Keto Meal Prep – Liz Williams. Hope you enjoy them…

Advanced Back Workout

If chest day is the only day when you load the Olympic bar with some heavy weights, you might want to reconsider your training program. Having great pecs for the price of keeping your back weak and under-stimulated won’t bring you any closer to your ultimate ideal of a strong, muscular physique. So unless your […]

If chest day is the only day when you load the Olympic bar with some heavy weights, you might want to reconsider your training program. Having great pecs for the price of keeping your back weak and under-stimulated won’t bring you any closer to your ultimate ideal of a strong, muscular physique.

So unless your primary reason for lifting is building a more impressive beach-ready front side, use the following advanced back routine to sculpt a huge and powerful back!

There Are Two Sides to Everything

One of the saddest truths in the weight room is that most guys seem addicted to pressing movements without any awareness of the much required balance between pressing and pulling.

In other words, to build a balanced, healthy and optimally strong body, especially if you struggle with back development, you need an equal amount of pressing and pulling (if not more pulling than pressing actually). And for every heavy bench press you do, you should be ready to perform an adequately heavy pulling exercise.

This is probably one of the most obvious, yet hard to follow rules for bodybuilding progress, and it’s time to put it into practice. Not to mention that including more pulling movements in your routine on a regular basis will allow your biceps to reach their full growth potential.

The Advanced Way to Work Your Back

Your back needs to be trained both hard and effectively, which is why this workout is based on the most efficient moves for building width and thickness in the back – the wide-grip pull-up and bent-over rows – while the supporting moves include cable rows, lat pull-downs and lower back extensions.

When it comes to bodyweight exercises, the wide-grip pull-up is their crowned king. Besides giving your entire body a challenging workout, pull-ups with a wide grip will train your lats more intense and thoroughly than any other pull-up or chin-up variation, and will push your core muscles to grow substantially denser and stronger as well.

Due to the increased difficulty, your core musculature will have to work harder to maintain stability and balance, and the effects will be felt in every aspect of your performance.

The bent-over row is one of the greatest old-school compound movements that works the lats, rhomboids, rear delts, traps and even biceps, and using it properly will ensure you are getting optimal benefits out of your back training.

And if you’re an avid bench presser, know that the bench press and bent-over row go together like peanut butter and jelly – by counterbalancing what the bench press does for your pecs, the row will help you build a strong and stable upper back and protect your torso from muscle imbalances and posture issues. To reap these gains, keep your form as perfect as possible and if wear a weightlifting belt if necessary.

The back routine

WARM UP

  • Rowing Machine: 5 minutes
  • Lat Pull-Downs: 1 set x 12-15reps with lighter weight
  • Pull-Ups: 1 set, short of failure

Wide-Grip Pull-Ups: 5 x 10 reps
Bent Over Rows: 5 pyramid sets of 12,10,10,8,8 reps
Lat Pull-Down/Lower Back Extension: 3 supersets, 10-12 reps per set

You will start with a five-minute warm up on a rowing machine, if you have one of those available at your gym. Continue warming up with a light set of lat pull-downs and one set of pull-ups. If you don’t have a rowing machine you can just use light bands and improvise the rowing movement.

For the working sets, limit your rest periods to 60-90 seconds between all sets, and reduce them even further between supersets. Include rest-pauses on the last two sets of pull-ups to maximally fatigue the muscles.

On bent-over rows, you will start with a lighter weight and then pyramid up; on cable rows you’ll do the reverse. Finish the workout with lat pull-down/back extension supersets to exhaust all posterior muscles in the upper body and get a monster pump. Make sure to focus on the back muscles on every rep, and limit arm involvement as much as possible.

Final Thoughts

Whether you like it or not, your back defines your physique, and if you don’t work on it you will miss on the opportunity to build a powerful, balanced and healthy body. One of the most prominent characteristics of a well-developed, athletic physique is undoubtedly the three-dimensional V-taper that makes a lifter look huge and impressive, so it’s no wonder that this is also one of the hardest area to fully develop.

Sometimes the reason for this is that people tend to avoid training what they can’t see, sometimes its sheer laziness or worse, an unhealthy infatuation with the chest and biceps.

Don’t be one of those guys who do only the exercises they enjoy and then wonder why they don’t get respect in the gym. It’s time to think big and train for greatness!



Advanced Back Workout was originally published at LINK






Make sure to follow Body Shapr on Facebook - Body Shapr

Advanced Back Workout – Fitness and Power

If chest day is the only day when you load the Olympic bar with some heavy weights, you might want to reconsider your training program. Having great pecs for the price of keeping your back weak and under-stimulated won’t bring you any closer to your ultimate ideal of a strong, muscular physique. So unless your […]

If chest day is the only day when you load the Olympic bar with some heavy weights, you might want to reconsider your training program. Having great pecs for the price of keeping your back weak and under-stimulated won’t bring you any closer to your ultimate ideal of a strong, muscular physique.

So unless your primary reason for lifting is building a more impressive beach-ready front side, use the following advanced back routine to sculpt a huge and powerful back!

There Are Two Sides to Everything

One of the saddest truths in the weight room is that most guys seem addicted to pressing movements without any awareness of the much required balance between pressing and pulling.

In other words, to build a balanced, healthy and optimally strong body, especially if you struggle with back development, you need an equal amount of pressing and pulling (if not more pulling than pressing actually). And for every heavy bench press you do, you should be ready to perform an adequately heavy pulling exercise.

This is probably one of the most obvious, yet hard to follow rules for bodybuilding progress, and it’s time to put it into practice. Not to mention that including more pulling movements in your routine on a regular basis will allow your biceps to reach their full growth potential.

The Advanced Way to Work Your Back

Your back needs to be trained both hard and effectively, which is why this workout is based on the most efficient moves for building width and thickness in the back – the wide-grip pull-up and bent-over rows – while the supporting moves include cable rows, lat pull-downs and lower back extensions.

When it comes to bodyweight exercises, the wide-grip pull-up is their crowned king. Besides giving your entire body a challenging workout, pull-ups with a wide grip will train your lats more intense and thoroughly than any other pull-up or chin-up variation, and will push your core muscles to grow substantially denser and stronger as well.

Due to the increased difficulty, your core musculature will have to work harder to maintain stability and balance, and the effects will be felt in every aspect of your performance.

The bent-over row is one of the greatest old-school compound movements that works the lats, rhomboids, rear delts, traps and even biceps, and using it properly will ensure you are getting optimal benefits out of your back training.

And if you’re an avid bench presser, know that the bench press and bent-over row go together like peanut butter and jelly – by counterbalancing what the bench press does for your pecs, the row will help you build a strong and stable upper back and protect your torso from muscle imbalances and posture issues. To reap these gains, keep your form as perfect as possible and if wear a weightlifting belt if necessary.

The back routine

WARM UP

  • Rowing Machine: 5 minutes
  • Lat Pull-Downs: 1 set x 12-15reps with lighter weight
  • Pull-Ups: 1 set, short of failure

Wide-Grip Pull-Ups: 5 x 10 reps
Bent Over Rows: 5 pyramid sets of 12,10,10,8,8 reps
Lat Pull-Down/Lower Back Extension: 3 supersets, 10-12 reps per set

You will start with a five-minute warm up on a rowing machine, if you have one of those available at your gym. Continue warming up with a light set of lat pull-downs and one set of pull-ups. If you don’t have a rowing machine you can just use light bands and improvise the rowing movement.

For the working sets, limit your rest periods to 60-90 seconds between all sets, and reduce them even further between supersets. Include rest-pauses on the last two sets of pull-ups to maximally fatigue the muscles.

On bent-over rows, you will start with a lighter weight and then pyramid up; on cable rows you’ll do the reverse. Finish the workout with lat pull-down/back extension supersets to exhaust all posterior muscles in the upper body and get a monster pump. Make sure to focus on the back muscles on every rep, and limit arm involvement as much as possible.

Final Thoughts

Whether you like it or not, your back defines your physique, and if you don’t work on it you will miss on the opportunity to build a powerful, balanced and healthy body. One of the most prominent characteristics of a well-developed, athletic physique is undoubtedly the three-dimensional V-taper that makes a lifter look huge and impressive, so it’s no wonder that this is also one of the hardest area to fully develop.

Sometimes the reason for this is that people tend to avoid training what they can’t see, sometimes its sheer laziness or worse, an unhealthy infatuation with the chest and biceps.

Don’t be one of those guys who do only the exercises they enjoy and then wonder why they don’t get respect in the gym. It’s time to think big and train for greatness!



Advanced Back Workout – Fitness and Power was originally published at LINK







Make sure to follow Body Shapr on Facebook - Body Shapr

Build Bigger, More Muscular Legs After 40

Leg training is challenging enough but mix in the fact that you’re forty-plus and possibly have some strained joints and it’s not hard to look at packing on more muscle as an uphill climb. Compound that challenge with the plethora of information specifically aimed at the young “gym bros,” and it’s easy to find yourself […]

Leg training is challenging enough but mix in the fact that you’re forty-plus and possibly have some strained joints and it’s not hard to look at packing on more muscle as an uphill climb. Compound that challenge with the plethora of information specifically aimed at the young “gym bros,” and it’s easy to find yourself out of ideas. 

Sure, you can find plenty of info about rehabbing bad knees or hips, but what about us who want muscular legs along with more mass? 

Here I want to break down your current situation and then explore the possibilities of growing more muscle on your lower half. 

Some changes are in order

What’s different about training after forty? Well, my prediction is that your knees are tired, your spine just isn’t built for squat maxes anymore, and your capacity and interest for heavy lifting has fizzled. 

Most of us would simply delete. We reduce exercises, intensity, loads, and we relegate ourselves to accepting our new, cruddy little lower body workouts. 

Yes, things are different, things hurt, and we have lost some of our motivation to sit down and dissect our training to move forward. 

But, what do you really want?

You want more muscle

Lean, muscular legs will do just fine. But that takes training for muscle hypertrophy. It still requires a degree of intensity and a fair share of specific exercises to target those trouble areas. 

Dwayne Johnson Legs
Dwayne Johnson

In other words, we can’t just throw together a program of squats, leg presses, and leg extensions and call it a day. We need to address the issues that are holding you back – preventing you from getting to the next level of development. 

And news flash; it is possible for the over forty crowd. I’m 46 and I’m still getting after it. 

Do you need more recovery? 

One of the biggest topics I come across almost daily when it comes to training after forty is recovery. It has been almost accepted as doctrine that we need more recovery. More time between workouts, sets, and just plain more rest to recover properly if we want even the slightest sliver of results. 

Sleeping In Gym

I believe this… a little. Yes, things are different. Yes, we need to keep a close eye on sleep, nutrition, and stress levels, but shouldn’t everyone regardless of age? 

Instead of focusing on the things we can’t fix such as age and “mileage” on our joints over the years, I like to focus on those important factors we have influence over. 

Can we sleep better and with more regularity? Can we eat better? Can we at least start to regulate stress levels so we may recover more effectively? Of course we can. By addressing these tangible issues, we can increase our recovery abilities significantly and finally make some gains in the leg department. 

Realistic goals

For you to confidently wear shorts to the pool or beach you’ll need some realistic goals to start. No, you won’t gain two inches on your legs overnight wrought with striations and muscularity ready for the stage, but you can at least begin down a better road of training them. 

Let’s break down some principles, look at a sample workout, and then take a quick look ahead. 

How to adapt (principles)

There’s no question things must change. We’re not twenty anymore. We can’t just throw together a basic program and willy-nilly it in the gym. We need a bit more self-care if we want to continue to make progress. Here are a few of the more common issues needing addressed.

Back issues

Herniated, slipped, or compressed discs? Heavy squats are most likely out of the question. As we age it isn’t our muscle tissue that has changed per se, but more about how beat up our joints and spine are. We need to utilize more unilateral (single limb) movements to lighten the load on our spine while still properly overloading our legs. Bonus: you’ll find out which leg is weaker very quickly. 

Knee issues

Deep knee bends (during squats and leg presses) are probably out as well. Structurally speaking, our knees are quite susceptible to strain and injury. We’ll also need to adjust alignment by making sure your knees track with where your feet are pointing. Any slight deviation laterally and the knees are stressed for potential injury. 

Intensity and heavy loads

Intensity has long been related to load. In performance circles, intensity is normally a percentage of your one-rep max effort for a specific exercise. So, when high intensity is uttered, high loads are perceived. Let’s break free from this belief and redefine intensity as simply the effort put into a workout despite the level of load. In other words, let’s lighten our loads, but still apply a high degree of intensity. 

Dwayne Johnson Leg Press

Sample workout

Below is a sample leg workout with alternatives that address many of the issues listed above while packing on more quality muscle. It will look a bit simple, but that doesn’t mean it’s easy. Just trust that it’s designed to stimulate muscle growth while giving your joints a break.

Seated calf raise: 3 x 10-20
Standing calf raise: 3 x 10-20 (alternative: single-leg calf raise with dumbbell)

Lying leg curl: 3 x 10-15 (alternative: seated leg curl)
Bulgarian split squat with dumbbells: 3 x 10-15 each leg
Leg press: 2-3 x 20 (alternative: single leg press)
Walking lunge: 2 rounds with bodyweight 

Notes

Seated calf raise: Perform each rep slowly and under control. Avoid bouncing at the bottom. Simply stop for a moment and then flex hard at the top for a full contraction. 

Standing calf raise: Same as above but keep your knees relatively straight and avoid involving your upper legs to help push the weight up. Slow and controlled reps here as well. 

Lying leg curl: Try keeping your hips on the pad at all times and try not to explode the weight up causing momentum. 

Rear foot elevated Bulgarian split squat: Bring your forward foot out so that your knee is 90 degrees at the bottom of the movement. Also, keep your knee directly in line with your feet. 

Leg press: If you have knee issues, it’s fine to descend to a 90-degree bend at the knee. Just make sure your hips and butt stay firmly in the seat (avoid your hips from rising) and keep your knee in line with your feet. 

Walking lunge: Go as deep as your knees will comfortably allow. The key here is to keep constant tension on your lower half for a severe burn. 

…And beyond

Try the above workout for at least four weeks. If you feel a plateau coming on after that or just want something a little different, don’t be afraid to mix it up a bit. Maybe try supersetting certain exercises together or perform the entire workout in reverse order.

The key is to address your weak areas and/or sensitive areas and keep making progress. Forty isn’t some sort of “beginning of the end” era. It’s only the start of a new way of training. 

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.



Build Bigger, More Muscular Legs After 40 was originally published at LINK







Make sure to follow Body Shapr on Facebook - Body Shapr

Strawberry Coconut Ice Pops – Keto Meal Prep – Liz Williams

From the highly anticipated keto cookbook “Keto Meal Prep” by Liz Williams, this blended strawberry coconut ice pop recipe will make a great meal prep dessert, plus be a great afternoon snack for the kids. As mentioned before, this recipe is from the new release “Keto Meal Prep”, so here is a little more information […]

strawberry ice pops

From the highly anticipated keto cookbook “Keto Meal Prep” by Liz Williams, this blended strawberry coconut ice pop recipe will make a great meal prep dessert, plus be a great afternoon snack for the kids.

As mentioned before, this recipe is from the new release “Keto Meal Prep”, so here is a little more information about what this book covers:

Keto Meal Prep is the everyday solution to lose weight, save time, and keep keto easy with ready-to-go meals Monday-Friday.

A little planning and prepping go a long way towards success on the ketogenic diet. In Keto Meal Prep, you’ll discover how easy it is to make healthy, homemade ketogenic diet meals a regular part of your weekly routine.

Choose from 3 meal preps—beginner, performance, and maintenance—to have table-ready meals that support your lifestyle goals from Monday-Friday. Complete with shopping lists and step-by-step prep instructions, Keto Meal Prep is the everyday solution to lose weight and feel your best on the ketogenic diet.

Keto Meal Prep sets you up for weeknight success on the ketogenic diet with:

  • Keto meal prep 101 that outlines ketogenic diet basics and best practices for meal prep, including storage tips and kitchen essentials.
  • 3 meal preps that layout two-week plans for beginners, for those who work out regularly, and for longer-term folks looking to maintain results, totalling 8 weeks of meals and snacks.
  • Planning support that includes shopping lists, step-by-step prep instructions, and storage guidance.

Calculating macros and adjusting proteins and fats—not to mention cooking—is a lot of work for one meal. Keep the ketogenic diet simple with a straightforward plan for weekly meals from Keto Meal Prep.

This post is not sponsored but does contain affiliate links. All opinions are my own.

About Liz Williams

I cannot say enough great things about Liz Williams, she’s a genuine, down to earth person who strives for good food, and a healthy outlook on life.

Living in Wyoming, with her daughter and husband, Liz has devoted her career to helping others stay fit and feel good on the ketogenic diet.

Author of the One Pot Ketogenic Diet Cookbook and Keto Meal Prep cookbook, Liz is strongly committed to promoting health and wellness.

She also shares her experiences with the ketogenic diet on her popular Instagram account @thefittrainerswife.

After working nights for 8 years in Labour and Delivery, Liz was thrilled at the opportunity to also make the switch to 7K Fit in Evanston, WY. Together Liz and her husband Danny provide the classes, training, and manage the growing gym.

In my very own keto podcast, “FatForWeightLoss Show” – I interviewed Liz whilst she was writing this cookbook.


We talk about the process of creating her current cookbook, and how much work can go into a project of such ingenuity and we touch on some of the common mistakes she sees people make as they move towards their nutritional and fitness goals.

Liz was truly an amazing person to interview, so relaxed and well spoken, so make sure you listen all the way to the end to get the recipe for her secret keto pizza, made from an ingredient you probably wouldn’t expect.

Recipe

5 from 1 vote

Strawberry Coconut Ice Pops

Strawberries are one of the lowest carb fruits, which makes them perfect for a quick keto snack.

Ingredients

Instructions

  • In a blender or food processor, combine the strawberries, coconut milk and stevia. Blend until smooth

  • Pour into ice pop molds and freeze for up to 6 months

Need A Keto Shopping List?

Check out my keto foods list with free printable pdf and flavour pairings guide.

Tips & Notes:

If you don’t have ice pop moulds, you can pour the mixture into paper cups, place foil over the top, and push a stick through the foil to freeze.

Nutrition Facts

Strawberry Coconut Ice Pops

Amount Per Serving

Calories 272 Calories from Fat 243

% Daily Value*

Fat 27g42%

Carbohydrates 9g3%

Fiber 3g13%

Protein 3g6%

* Percent Daily Values are based on a 2000 calorie keto diet.

Do You Know Your Macros?

Check out my free personalised macro calculator

source

Strawberry Coconut Ice Pops – Keto Meal Prep – Liz Williams was originally published at LINK