Give this back and chest workout a go from Tim!
Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly! DB = Dumbbell
A) Wide Grip Lat Pulldown (12/10/8/20)
Grip the bar wider than shoulder width apart. Ideally use the longest bar you can find in the gym. Contract your lats and pull the bar down to the top of your chest.
B) Single Arm Narrow Plate Loaded Row (3×10) – 3011 Tempo
Grip the handle with your palm facing in just above waist height. Start with your weakest side first and match the rep number on both sides. If you do not have access to a plate loaded row then a seated row machine with vertical handles with work.
C1) Low Long Pulley Row – Narrow Grip (3×15)
Use a Double D attachment on a long pulley row machine. Ideally sit on an extra mat or step to raise your body and allow the cable to come from a lower position.
C2) Straight Arm Pulldown (3×15) – 2020 Tempo
Pull the cable down from the top to your waist with arms straight throughout. Keep the weight constantly moving; 2 seconds up and 2 seconds down.
D) Peck Deck (20/20/10/10)
Set the pads to chest height. Perform 2 lighter sets followed by 2 heavier sets. Focus on squeezing your chest on every rep.
E) Incline Plate Loaded Press (3×10)
These machines are a personal favourite of mine, but if your gym does not have one then perform an incline press on the smith machine.
F1) Machine Chest Press (3×12)
No explanation needed here. Just jump on the chest press machine and hit 3 sets of 12 reps superset with a Hex Press.
F2) Incline DB Hex Press (3×15)
Set a bench to approximately 30 degrees. Holding DBs together press vertically away from your chest.
Give this session a go and let me know how you get on.
Give this back workout a go from Tim!
Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly!
A) Hammer Grip Latpulldown (4×10)
Focus on the pull from your back rather than your biceps as you pull the bar down. Keeping your chest out and shoulder blades pulled back throughout will help target your lats!
B) Single Arm DB Row (4×12)
Perform these either kneeling with one leg on a bench or bent over. I prefer to bend over and support my upper body with a hand on the dumbbell rack or top of a bench.
C) Reverse Grip Machine Pulldown (12/8/6/12)
If your gym has this machine then brilliant, if not then using a reverse grip on a lat pulldown will suffice.
D1) Chest Supported T-Bar Row (4×10)
Try to keep your chest in contact with the pad throughout rather than swing the weight up ad you start to fatigue.
D2) Straight Arm Rope Pulldown (4×15)
Start bent over at approximately 45 degrees at the hips, holding a rope with arms straight above head. Pull rope down so your hands end up either side of your waist.
Let us know how you get on with the workout.
WANTING TO ADD MUSCLE? DON’T MAKE THESE MISTAKES…
Sometimes it feels like you’re doing everything you can to maximise gaining muscle tissue, but you just can’t seem to put mass on. You are more than likely doing the majority of things right, but one or two aspects of you training, nutrition or lifestyle might be holding you back from reaching your full potential.
Here are some of the common mistakes I see that may be stopping you from packing on the muscle:
- Not varying your training – Sticking to the same type of training week in, week out may mean you’ll hit a plateau and stop progressing. I highly recommend that you change your training every 8-12 weeks depending on how your progressing. You could vary your training split, exercise selection or rep range.
- Not overloading your muscles – Sticking to the same weight and rep number every week will definitely not give you the muscle gain you’re looking for. Instead aim to either get an additional rep each session or increase the weight slightly, so that you are always overloading your muscles.
- Doing the easy exercises – So many people will always go and do their favourite exercises, which are often the easy ones, like bicep curls, bench press and ab crunches. Unfortunately, the easy exercises may not be the quick way to gain muscle, as they don’t stimulate much muscle tissue. So I recommend you incorporate those exercises that you find challenging, maybe include some barbell squats, Romanian deadlifts, bent over rows or barbell military presses in your next workout.
- Not eating enough calories – Regardless of what people may say it is pretty well researched that to optimise gaining muscle you need to be consuming more calories than you are burning – simple! So, are you actually eating enough calories to offset your daily calorie expenditure? You may need more calories than you think if you are training 5x a week, have a manual job and have a hectic lifestyle.
- Lack of recovery time – It is easy to fall into the trap of wanting to train every day and not take time to actually rest and recovery. This big issue here is that you need days off from smashing the weights to repair your muscles and allow them to adapt and grow.
- Too much partying – This is something I was guilty of for the best part of my first 10 years of training. I would go out at uni sometimes up to 4-5x a week and drink far too much alcohol. It was only a couple of years back that I actually stopped going out every week to have a few drinks. If you can relate to this then it might be worth knocking it on the head for a bit or dramatically reducing your alcohol intake. Alcohol will massively impair your ability to gain muscle tissue and kill your motivation to smash the gym.
For help gaining muscle and bulking up, then why not check out our Bulking Plan, which includes 12 weeks training over 2x 6 weeks phases and also your own nutrition plan.