Building Your Wingsuit: My Biggest Tips for Your Biggest Back

It's not touched often, it isn't touched hard and its something that can be accomplished alone; of course I'm talking about your back.  Overshadowed by the biggest "Bro exercises" such as the flat "Bro" bench, "Bro" shrugs and "Bro" dumbell curls it seems overshadowed what a big back can do for the rest of your routine.  While "Bro" shrugs can help get you decent traps it takes more to build your Trapezius (traps) and Latissmus dorsi (lats) muscles.

Keeping in mind that the back muscles (when used correctly) are also incorporated into solid benching and chest training.   For myself it has also generated a very strong core and provided a basis for not only busting any moderately fitting dress shirt but granted the ability to carry through many exercises that are heavy on core stabilization (big squats anyone?)

While I admit it might be one of my favorite muscle groups to train, because of its strength I have been able to breeze other muscle groups up with greater confidence and encourage others to do the same for their backs.  I have my reasons for this and here are some tips to keep in mind.

Don't Be Afraid
This is the most important in my book and should be top for everyone else as well.  It is easy to keep in mind that any type of back work should be kept fearless.  What does that mean?  The majority of the exercises going into building your lats and traps are a type of pulling or rowing exercise in which the weight is pulled toward you.  Whereas most exercises are pressed away and might require a spotter (or serious balls if you want to do it on your own), exercises like squats or chest pressing can be intimidating and worrisome when trying to work to your limits.

Most negative motion of back work is typically falling away from you making it easy to stick with limit smashing lifts or endure longer repetitions without being afraid.  The same goes for incorporating your biceps into a routine; the weight is generally pulled toward you and leaves little room for dropping it on yourself.  While none of this isn't meant to forget about muscle contractions and form it is certainly a key element in telling your mind to shut up and let you lift.

Getting A Grip

Antoine Vaillant uses em... like a boss.

One of the biggest hurdles to overcome while building your back is your grip.  The muscles in your forearms will let your grip fail way before your desired rep range for working your back; unless you have forearms bigger than your biceps then maybe.  The best way to work around this is to invest in some decent lifting straps. 

They can be had for under $10, or even free when shopping with some sites, and will drastically improve your back game.  Mostly made of padded neoprene they can wrap around any bar giving your grip a better chance of hanging on while moving through your routine.

Don't just limit it to dead lifting either.  Rows, pulldowns, pullups and even moves like romanian dead lifts (for legs) will help you up the weight and use your target weight.  Personally I've even gone so far as to keep them on for heavy curls or even high rep curls, once fatigue starts setting in, as my biceps will outwork my grip any day.

Speaking of grip this is a good place to mention the grip position itself for bar work.  Many people go as wide as they possibly can while pulling down or not wide at all.  The beauty of working your back is that different grips will have different effects but so long as they make the contraction in the desired muscle groups.  If it's too far and you can's completely contract your back, ditch it and go narrow.  If you're not squeezing you're not gaining. 

Working With Your Elbows
Wait.... what?  
You heard me..... I said ELBOWS.    In between sets I people watch and one of the biggest flaws I see while performing exercises such as the pulldown or any kind of row is there people put their hands.  The majority of the time is spend trying to push their hands farther down than their chest or ram them into their stomach.  Watching this makes my shoulder hurt as well as pains me to see people take the load off of their backs and transfers it to well.... I don't want to know.

The best bet is to start focusing on how deep your elbows go through the movement and how hard the contraction is rather than how far the bar can be pulled.  I've found by bringing my elbows next to my lats (on any pulling or rowing motion), sticking my chest out and contracting my back (squeezing traps and widening lats if possible) gives me the best possible contraction.

Do It One Handed ;)

This one speaks for itself.  By using one arm for the same exercises you can help focus each side when you might be prone to giving a certain arm the favorite treatment (we're all guilty of it at times).  Not only will this knock your pride down a bit into focusing on the contractions than weight but can also serve to pre-fatigue. 

Focusing on one arm at a time for the first two sets can really work your back early.  Following this up with an additional one or two sets with both arms involved will help push each side past their failure points.  It's kind of like productive cheating....

A good dual pulley lat pullown machine, hammer high/low row or even single pulley can be improvised with the right handle.  Don't forget to look for plenty of dumbell work as well as one handed pullups for the daring.

Bring The Gun Show
Through these motions you are using a good amount of bicep effort to help power the weight around making this a prime opportunity to hit them at the end of your back routine.  Warm-up will be minimal as they are already heated from your back workout and can easily be fatigued in as little as two exercises long as the motion is full and the contraction is proper. 

With being said, this is a sample workout of what I've been using to shock myself out of Y3T and get my heart rate higher and will be part of my new secret split (coming pretty soon.)  Everything can be substituted for another piece of equipment and yes, there will be pre-fatiguing.  Give it a try if you dare ;)

-Pq

• 4-5 minutes of foam rolling
• T-Bar Row (substitute low pulley row)
• 2-3 warm-up sets
• 3 working sets reaching failure between 8-12
• Lat pulldown (everyone has this)
• 3 Working sets of 15-20
• Low hammer row (substitute bent over dumbell rows)
• 2 working sets 20-25
• Focus on 1 arm at a time
• Pullups (keep rest short; appx 30-45 seconds)
• 3 sets until failure changing grip each time
• Wide, medium/neutral and then narrow
• Pullup assist can be used so shoot for 10-12 reps with adjusted weight
• Bicep curl machine
• 2 Warm-up Sets
• 2 Working Sets of triple drop sets
• each drop should achieve between 12-16 repetitions
• Dumbell Curls (the big finish!)
• 3 working sets of 18-20 reps per arm
• Note:  I sometimes cut this down to two sets and go for two sets of spider barbell curls depending on my mood :)
• Finish strong with 3 sets of oblique work (twisting situps rock or weighted side bends)
• 7-10 Rounds of Hiit cardio

Focusing on the Fascia: Opening up for bigger gains

Look at this handsome bro.

Who doesn't love muscles?
Who doesn't love science?
Now you're going to get both!
Check this out!

As we've talked about before (if you paid attention) there are different fibers that make up your muscles but unfortunately there is one more thing we didn't tell you about yet; that's the fascia.  Your fascia is almost a sort of webbing that surrounds the muscular fibers, enclosing them and it too can expand, stretch and become damaged just as the type 1 and type 2 muscle fibers would during a workout.  This makes the muscle grow over a period of time, cool right?  So what do we do about the fascia?  Do we just let it sit and have it stretch during the workouts just like and fibers?  You can but if you want to be proactive you need to take matters into your own hands and start stretching.

This was much more appealing than the old yoga lady.

Here are a few methods to help open up your fascia, prime your fibers and encourage more blood flow and prevent injuries from overworking your muscles before, during and after your workout.

1. Manual Stretching
  - We've all done it at one point or another and we might have even hated it but this is the most simply way of stretching your muscles.  Bend and over touch your toes, do what this chick is doing to the right, arms across your chest, you get it.

Even this old bro does it.

2. Foam Rolling
-  A foam what?  I know it looks ridiculous but give me a minute.  Dropping anywhere between $15+ for a decent foam roller will do wonders for your muscles and general flexibility.  Hamstrings, quads, lats and traps; a foam roller allows you to actually roll your body across a round dense piece of madness in order to stretch.

It has its advantages before a workout as it allows you to feel where your muscles are most tense (could even be a patch of built up scar tissue) and "roll" them out until they are loose.  While it works great accompanying manual stretching, this massaging tool (yes it's a massaging tool and cheaper than a therapist) can help reduce built up lactic acid on those painful and sore off days allowing for faster recovery.  Don't say I didn't warn about pain because it does hurt but you'll be glad you did.

3. Trigger Point Therapy

Trigger points and mohawks make you a badass.

-Now if mommy and daddy will foot the bill for this, it's a trigger therapy kit.  Much like the foam roller it is designed in order to "trigger" smaller and more detail orientated parts of your body that a foam roller isn't up to the task of rubbing down.  For instance calves, front/rear/outer deltoids, pectoral muscle groups, biceps and triceps can all be loosened up via the use of one of these kits.  The bad news is that they start at around $60 (I know right?  Looks like bad pottery.)

However there are solutions around this as racquet balls are sold in packs and can be bought for a few bucks.  Tennis balls may also be beneficial but preferably something with a bit of give and the ability to be rolled into more precise areas.  Try a small racquet ball or tennis ball and if you love it, go buy the kit (Kris Gethin did.)



4. Stretch During Your Workout
- All of the previously mentioned methods are great and everything around your workouts but what about during? All of this soft muscle tissue is typically flooded with blood during a workout and sometimes an intense pump gets in the way of stretching the fibers and fascia to their limits.  A favorite practice of mine if to stretch in between sets as well as during a set.

Stretching during an exercise, like lat. pulldowns (handing limp and stretching left and right lats), can really help in allowing blood to drain from your muscles for a few seconds before filling them back up.  The same principle applies in between sets as well and can help prevent failing prematurely to ensure your optimal rep range has been met. 

The ultimate idea here is to allow for maximum blood flow to the muscles and nutrient intake during your workout.  You might even find that you are able to make the most out of each repetition as well as prolong the inevitable fatigue.

Besides, nothing looks more menacing than a pumped up bro delicately stretching muscles.

P.s.  This is something we will look to get pictures of and explain further in the near future so hang in there.

-Pq

Grinding out your grindage: All about easy food prep!

 This can be the biggest enemy of progress for a busy college student....... the diet.  I'm sure many kids think they have it down pat though; eat breakfast around noon, hit the cafeteria for a salad (cause they're mad healthy, yo) and then eat around dinner time or something (can't eat too late you'll get fat!)  That's nice but unfortunately it's completely wrong.

The average bodybuilder eats at least 6 times a day with the frequency ranging from every two to three hours from the crack of dawn until night.  A fast metabolism helps to not only keep you less hungry through the day (since you're constantly fed) but keeps a constant supply of aminos, carbs, vitamins, minerals and all those good jimmies floating in your system constantly.  Unfortunately this is the hardest part of being fit and achieving your goals healthily but don't worry I got you guys.

The best way to keep things simple is to start in the supermarket and figure out what you need.  I have a methodical way of deciding what to buy and it varies by week depending on what I want or can stand to eat that week but always have similar principles.

-Lean meat in bulk packages is cheaper and since you're going to need it! Lean beef, turkey, chicken, fish (if you have deep pockets) or tofu or whatever vegetarians get their swole from.
-Pick out a complex carb source!  Whole grain pasta, brown rice, Ezekiel bean sprout bread, etc.  If it's on sale... snag a bunch... why not?
-Milk... if you don't drink it... you better start.
-Eggs!  Fast absorbing protein in a vulnerable shell?  Yes plz.  Egg whites are great if you prefer but are much more expensive than their shelled counterparts. 
-Vegatables!  I prefer a few frozen bags to keep around (I'll explain why) and a few sweet potatoes too.

Now that you have all of this lovely food what the hell do you do with it?  Cook it... all of it.


One of my favorite tools for this involves my cast iron griddle/grill.  Invented by Emeril Lagasse in 1942, it was originally used to shield Nazi radio waves while he was on stealth missions into Berlin.  These days its purpose is to supply me with a great cooking utensil.  George Foreman also had a similar electric griddle which might be a better and more suitable for all you college dorm, bros.  Whatever you have, heat it up and get going. 

This week I went with my usual chicken breasts that I butterfly down the side in order to help it cook more evenly on the grill and usually portions slightly bigger than one serving when it's cut.  I'm not a chef so I really just cook it until it's done.  Sorry if that seems lame but it's true.  I also don't use seasoning or special sauce for the whole recipe, why?  I prefer to cook it plain just in case I decide to use the chicken differently per meal.  It might be cut up into a wrap, chicken parm, salad, or a sandwich.  It doesn't help me to have 4-5lbs of chicken seasoned in one particular way and get sick of it right off the bat. 

  While that's going on you can throw your pasta on and let that cook through.  This can be kept in a separate container and used with whatever sauce you feel like, or plain if you're into it. The same thing can also be done with rice or whatever grain you feel like using.  Just as long as you have some sort of substantial carbs to hold you over, pick what works best.

Don't forget to move onto cooking steak if you have it; always something I have on hand.

Once it's cooked, tupperware it up and let it chill for when you need it! 


 But what about frozen vegetables?  For me, I keep them that way and for a particular purpose.  When I portion a meal to go I throw the vegetables in there frozen.  That way when I heat it up in a microwave they're perfectly steamed in the container.  I've found that cooking them ahead of time and then reheating them will leave them mushy and unappealing. 

See not so bad, right?  The process usually takes no longer than 2 hours; including cleaning, cooking, texting, potty break etc.  This way you have a plethora of meat and food to pick up and go at your ready disposal leaving no excuse to not be ready! Now of course I don't eat 6 meals of solid food, this is in addition to any weight gainers and whey proteins around meals and post workouts as well.

Just the tips:
-Buy tupper ware!  Nothing fancy, it just needs to hold food
-Bust out a deck of cards!  A typical meat serving is 4 oz and about the size of a deck of cards.  This deck of cards will help you eyeball out each serving to take with you properly to ensure proper nourishment.  Each serving is roughly 23-25g of protein as well so keep that in mind while packing your food.
-Keep it interesting!  Experiment with different sources of carbs and different meats around different points in the day.  Sometimes I'll bring a sweet potato with me to eat before a workout and they seem to be an incredible source of energy.  I encourage you to try and figure out what works best for you.
-Keep no excuses.  This is it, you're prepared and ready for the battle against nourishment.  The gym is the easy part and now the hardest part has been tackled. 


What foods do you typically like to keep around?

-Pq