Here is a great back routine I did this past week.
The focus is on the whole back. Remember to be slow and controlled through all of your movements for maximum results!
Perform 3 sets of 8-15 reps of each exercise. In your last set, the weight should be intense enough that you are struggling for your desired number. Mind over matter! For an advanced burnout, do a drop-set the 3rd set of each exercise...
For those who want to improve their overall muscular and aesthetic look, try performing movements that you are not used to performing. The act of recruiting new muscles that you aren't used to using will not only help improve performance, but it will develop certain muscles that you you're not used to seeing. This may be because you are only used to pressing, curling, and calf raises for your legs. Well, all that is fine and dandy, but what about the plantar flexion involved from grabbing the pavement on the balls of your feet and pulling as you stride. Think about all of the lower calf muscles like the soleus and the peroneals on the sides of the calf that activate during these movements. Or, perhaps, the classic run on Venice Beach after a night of eating those multi grains. The grabbing of the sand; the use of your arms to pull; the abdominal control: these are all things that one can experience when trying new forms of exercise.
I often am in the gym looking around, especially viewing things from a trainer's perspective...so many exercises for the core/midsection that people are doing TOTALLY wrong and can actually make the physique look worse. Here I am going to break down a few of the exercises that are commonly butchered at the gym, making me grimace and just shake my head in dissatisfaction.
In no specific order:
In preparing for the USAs I noticed all the major sites had all these articles, videos, ones to watch, etc for every category but ours. Also, the college and NFL football seasons are about to begin and we all know the emphasis and excitement the BCS rankings as well as the fantasy football player rankings bring to the sport. So I figured why not do it for our sport.
This is a subjective sport to begin with so I wanted to take opinion out of the rankings and have it completely based on a mathematical equation based on our performance on the national level. Here is the equation I came up with
(show score + top 5 bonus) + [show score + (top 5 bonus x # of top 5 finishes)] / # of shows = avg score/show
Avg score/show + # of shows squared = Total score
To start I wanted how we placed as well as the size of our classes to be taken into account. If you have 20 competitors in your class and finish 1st then your score will be 20, 2nd place is 19, 3rd place 18, and so on. Since they do not place competitors who finish 16 and lower those competitors will receive 1 point. Since it is more difficult to win against a large class than a small one this will reward competing against a larger field.
Then I wanted to reward a top 5 finish. Finishing in the top 5 will receive an additional 5 points for the first time you finish in 5th place or better. If you place in the top 5 in a 2nd show then you will receive 10 points. This will be your 5 point bonus multiplied by the number of times you finished top 5.
You total the scores for all the shows you competed in and divide that number by the number of shows you competed in to come up with your average show score. I finally wanted to reward guys who competed in multiple shows because it is very hard on our bodies to do more shows. This final part grows exponentially the more shows you compete in. So if you competed in 2 shows then you multiply 2 x 2 to equal 4 points added to your average score per show which will equal you total score. The higher your total score the better your ranking will be.
Hopefully that makes sense and if it didn’t then too bad. Just kidding. I will post a ranking the next 3 weeks as well so we have the most recent ranking a week prior to the North Americans. Here is the first Top 20 ranking following the Jr USAs.
1.Michael Bevins 21
2.Alex Carneiro 20
3.Eddie Baird 19
4.Bobby Ashhurst 18
5.Mikey McFall 17
6.Douglas Peaney 17
7.Michael Walding 16
8.Steve Cook 16
9.Brent Baumgarner 15
10.Tony Robinson 15
11.Tim Staggs 14
12.Aaron O’Connell 14
13.Paul Harcher 13
14.Steve Mousharbash 13
15.Adam Lamb 12
16.Keith Baker 12
17.Blake Barnett 11
18.Antonio Mitchell 11
19.Patrick Pinckey 10
20.Joe Pearson 10
Pro Card Winners: Matt Christianer (Overall Winner) & Ryan Hughes (Class B winner)
hat’s right Frankly Shredded. Congrats on a great showing! What made you decide to compete in the Men’s Physique Division? Thanks Ian, means a lot, I worked extremely hard for the showing I displayed. My decision to compete in the Men’s Physique Division actually started with one of my best friends and training buddy, Steven Aros, bringing this new division and the NPC Fresno Classic to my attention back in March. After giving it some thought I initially started by adjusting my training and it wasn’t until about 3 weeks out from the Classic did I fully commit to this show. About 2 weeks out I was introduced to my current trainer/coach Aron Fisher. Steven and I met up with him and the three of us weren’t really sure what the judges would exactly be looking for in this all new division. Aron is very experienced in competition prep, training, diet,..
and secrets of what I eat and what I think is VERY important, as well as how to prepare it. I’m a very busy person and finding time to prepare each meal just isn’t in the cards. I’m sure most of you feel the same way. Over the years of eating right and helping others do the same I think a key component is sharing the easiest way to do so without sacrificing taste. Telling someone what to eat is pretty easy. Taking the time to share the best ways to prepare your food is an even bigger help...
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