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First, the back is not a ‘showy’ muscle to the same extent as say the biceps or pecs are, and as such, many are disinclined to give it the same training attention. Secondly, we can’t see the back when we train it, thus we don’t receive immediate visual feedback which informs us as to how well we are targeting it and how engorged with blood it has become; we have to go by feel.

Thirdly, and perhaps most importantly, the back is extremely difficult to train properly.

Comprised of a complex grouping of individual parts – lats, inner back, rhomboids, spinal erectors, teres major and minor and trapezius, to mention a few – the back must be targeted from a variety of angles, with multiple movements.

However, when fully developed no body part is more impressive than a wide, thick, detailed back. A major component of the coveted v-taper look (small waist, wide shoulders and ultra-wide lats) sought by those seeking perfect proportions and the illusion of greater size, the back conveys true power and striking symmetry.

In this article I will explain why a great back is much more than the perfect physique centerpiece and how best to train it for maximum size and shape.

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Big Back Advantages

Along with the aforementioned v-taper, a well-developed back provides structural support to aid the proper execution of all upper body movements; without strong spinal erectors and powerhouse trapezius muscles, for example, the shoulder press, bench and squat, with the tremendous force they apply to these areas, could potentially do more harm than good.

By building a complete back we may feel a lot safer engaging in daily activities and playing a range of sports. Indeed the three primary joints which influence how we train our back (the thoracic spine, consisting of 12 vertebrae, the gleno-humeral ball-and-socket joint of the shoulder, and the scapulae, or shoulder blades) all affect the degree to which we may rotate our arms backwards and forwards, apply downward pressure with them, press overhead, and perform adduction (pulling a structure towards the body) and abduction (moving said structure away from the body).

A weak back may compromise our ability to perform basic pushing and pulling actions so crucial to training efficiency.

For example, an emphasis on correct back training will enable proper scapular retraction when performing the bench press, which offsets the unnatural shoulder rotation which may occur should the muscles acting on the scapulae (teres major and minor and infraspinatus) not be sufficiently developed.

Back to the Future

A strong back can also promote postural stability by aiding the natural forward bend, or kyphosis, of the thoracic spine and stabilizing the lumbar muscles of the lower back. When developed in concert with the abdominal muscles, the lower back (the lumbar region consisting of five vertebrae) pulls our spine into its correct alignment to encourage good posture while helping to prevent age-related, degenerative, scoliosis (a side-to-side curvature of the spine caused by degeneration of the facet joints). Indeed, strengthening the bones of the spinal column through the progressive utilization of key back training movements (such as the deadlift and hyperextension) may not only enable us to lift increasingly heavier weights to develop more muscle but also enhance postural stability into our golden years.

Anatomy & Physiology of the Major Back Muscles

Latissimus Dorsi

In discussing back anatomy a good place to start is with the lat muscles. The largest muscle we have in terms of square footage, the lats, when developed from top to bottom, flare outward to lend greater width to the torso (a Lee Haney lat spread provides but one great example of such width). Originating along the vertebrae of the lower spine, hips and three lowest ribs, and attaching at the humerus at the back of the armpit, the lats are responsible for pulling the arms, from a fully extended position, to the side of the body and down (replicating a lat pulldown motion). To a lesser degree, the lats, in conjunction with the pecs, work to pull the arms in front of the body (internal rotation of the humerus; as when performing a pullover motion). Assisting the lats in all they do is the teres major, a small strip of muscle originating on the scapula and attaching to the upper arm just above the upper lats.

Rhomboid

While the lats give us our back its width, it is the rhomboids (major and minor), though much smaller than the lats, which provide thickness and inner back detail and mass, and which often separate the bodybuilding champion from the contender. Providing an important structural link between the scapula and vertebrae, the rhomboids are chiefly responsible for scapula retraction (whenever the scapula are squeezed  inward toward the vertebral column, as when performing a bent over barbell row or supporting the bench press) and holding the scapula against the back of the thoracic cavity. The larger rhomboid major originates at the spinous processes of the thoracic vertebrae T2-T5 and the supraspinous ligament, and attaches on the medial border of the scapula.

Trapezius

Often trained as part of the shoulder complex, the trapezius lies across the rhomboids and has three subsections (upper, middle and lower), though most of us associate them with the mini-mountains positioned atop the shoulders of high level physique champs. The origins of this complex muscle group run from the base of the skull, and the cervical and thoracic vertebrae and attach at the posterior clavicle and spiny ridge of the scapula. The upper trap section (the most visible of all trap sections when fully developed) is primarily responsible for elevating the shoulders while the middle fibers assist with scapular retraction, and the lower traps tug the scapula downward (as when performing chins and pulldowns).

Erector Spinae

The erector spinae, or spinal erectors, are situated one on either side of the spinal column (with each erector consisting of three sets of muscles: the iliocostalis (outermost), longissimus (inner), and spinalis (innermost). Our longest muscle grouping, the erectors run the length of the back and are comprised of the individual lumborum (lower back), thoracis (thoracic) cervicus (cervical region) and capitis (at the base of the skull) muscles. The erectors (which originate at the spinous processes of the T9-T12 vertebrae and attach at the spinous processes of the T1-T2 and cervical vertebrae) enable hyperextension (or arching) of the back and help us to return to correct posture from a bent position. During heavy lifting our erectors help to stabilize the spine and enable the successful completion of key mass building movements such as the deadlift, squat, bent over row and good morning.

Row to Grow, Chin to Win, and Pull to Prevail

To properly train the back we must attack it from multiple angles while limiting momentum and ensuring our elbows extend as far back as possible to recruit the many distinct fibers that comprise it. The two major movements, and variations thereof, that are routinely used to maximally target the back are the row (or horizontal pulling) and the chin-up or pulldown (or vertical pulling).

As mentioned earlier, scapular retraction is needed to successfully engage our inner back muscles (rhomboids and trapezius); by forcefully pulling our scapula together in a controlled fashion, these muscles come into play (with the lats receiving their fair share of stimulation also). Total back thickness is the inevitable result.

Row to Grow

To ensure complete back thickness via optimal scapula retraction, one must row. To row properly, we must be sure to solidly lock the upper and lower back in place (with a slight arch in the lumbar region) and allow the scapula to glide to the front on the negative phase and fully retract on the positive aspect, or upon contraction.

To prevent injury, and optimize target muscle stimulation, err on the side of lifting lighter and gradually increasing the resistance while maintaining perfect training form, and aim to eliminate momentum.

If a row cannot be held for 1-2 seconds at the midpoint, chances are you’re going too heavy. The best rowing variations are, in descending order of effectiveness: bent over barbell rows; one-arm dumbbell rows; seated cable rows; and T-bar rows.

Wide vs. Narrow Grip Chinups

Chinning and pulldowns target both the upper and lower lats like no other motion can. A common misconception concerns how best to target the individual lat areas, with wide grip chins receiving recognition as being an optimal means to fully tax the upper lats to increase back width. My experience and that of many other advanced trainers tends to show otherwise. In fact, because the extension and overall range of motion on close to medium-width chins and pulls is exaggerated to a greater extent by comparison to their wide grip counterparts, it is recommended that those seeking optimal lat width – from top to bottom – prioritize a narrower grip.

With chins, be sure to ‘pull’ all the way to chest level, otherwise only a fraction of the benefits of this unsurpassed lat exercise will be realized. By chinning to chest level, the scapula is pulled all the way down, thus allowing complete activation of all the lat muscles, along with a fair degree of secondary stimulation to be placed on the remaining back areas. Be sure to let the elbow and shoulder joints completely unwind (in a controlled manner) at the bottom of the movement – this will stretch the lats further while creating a stronger contraction on the positive. The best pulldown and chinning movements are: medium-width chin-ups; reverse narrow grip lat pulldowns; and overhand medium-width pulldowns.

Shrugs

To target the traps, shrugs are king. To fully stimulate this large grouping, a weight that will allow a one second squeeze at the top of the movement is needed, not one that restricts smooth, controlled reps (to fully activate the traps, the shoulders must be elevated as high as possible on the concentric phase; aim to touch the ears). For all shrugging motions, aim to avoid the commonly practiced rolling motion (backwards or forwards), which only serves to remove tension from the working muscles while potentially aggravating the shoulder joints. The best trap building exercises are: dumbbell shrugs (from the side); barbell shrugs (from behind); and deadlifts (discussed next).

Deadlifts

No back program would be complete without the king of all upper-body mass builders: the deadlift. As the best movement for building impressive spinal erectors and an excellent one for developing crazy traps, the deadlift, much like the squat, systemically works multiple muscle groups, forcing total-body growth. To perform, be sure to keep your back straight and head up, maintain continuous tension on all the back muscles, and pull the elbows back to promote scapular retraction (and enable a full contraction) at the top of the movement.

A Prioritization Program For a Wide, Thick Back

The following is a prioritization program designed to bring back development into alignment with the rest of one’s body; or it can be used to build a pro caliber back while further building and refining all other major body parts. Thus, back will be trained twice per week (alternating backwards and forwards between four separate back workouts) over a 12 week period. Following this 12 week period, pick one workout from each of the two week periods outlined below and use these in alternating fashion (to hit back, hard, once a week, while maintaining the same one-body-part-per-week schedule as undertaken at the beginning of the 12 week period).  All movements are to be executed using technique as described above. Adopt cardio schedule of your choosing.

s/w = superset with

Week 1

Monday - Back & Biceps

Preferably to be trained in the early morning, after one solid meal or targeted protein and carbohydrate-based supplementation. Incorporate biceps routine of your choosing.

Medium-width Chin Ups: 4 x 8-12

Reverse Narrow-grip Lat Pulldowns: 3 triple-drop sets x 8-12

One Arm Dumbbell Row: 3 rest-pause sets x 8-12 (upon reaching failure, pause for 5 seconds before completing an additional rep and so on for a further 3 reps).

Deadlifts s/w Dumbbell Shrugs: 3 x 10-15

Tuesday - Chest & Triceps

Incorporate routine of your choosing.

Wednesday - Legs

Incorporate routine of your choosing.

Thursday - Back

Preferably to be train in the evening, after 4:00 pm.

Bent Over Barbell Rows: 4 x 8-12

Seated Cable Rows: 3 triple-drop sets x 8-12

Reverse Grip Chinups: 4 sets x 8-12

Behind the back Barbell Shrugs s/w Medium-width grip Lat Pulldowns: 3 x 8-12

Friday

Off

Saturday - Shoulders & Abs

Incorporate routine of your choosing.

Sunday

Off

Week 2

Monday - Back & Biceps

Preferably to be trained in the early morning, after one solid meal or targeted protein and carbohydrate-based supplementation. Incorporate biceps routine of your choosing.

Deadlifts: 4 x 8-12

Chin-ups: 4 x 8-12

Reverse narrow-grip Lat Pulldowns: 3 rest pause sets x 10-15

One Arm Dumbbell Rows: 3 triple drop sets x 8-12

Dumbbell Shrugs: 3 x 12-15

Tuesday - Chest & Triceps

Incorporate routine of your choosing.

Wednesday - Legs

Incorporate routine of your choosing.

Thursday – Back

Preferably to be train in the evening, after 4:00 pm.

Behind the back Barbell Shrugs: 4 x 15-20

Chin-ups s/w Reverse Close-grip Lat Pulldowns: 3 sets x 8-12

Reverse Grip Bent Over Barbell Row: 4 x 8-12

Seated Cable Rows: 3 triple drop sets x 8-12

Friday

Off

Saturday - Shoulders and abs

Incorporate routine of your choosing. 

Sunday

Off

Ingredients

• 2 lbs. of Ground Turkey, Chicken or Extra Lean Ground  Beef
• 1 head of cabbage (on the smaller side)
• 1/2 cup Onion, diced
• 5-6 stalks Bok Choy, chopped
• 5-6 Celery Stalks, chopped
• 3-4 medium Carrots, shredded
• 3 Garlic Cloves, minced
• 2 heaping tsp of fresh grated Ginger
• 1/2 tsp Garlic Powder
• 1/3 cup Sesame Seeds
• 1 tbsp Sesame Oil
• 5 tbs Low Sodium Soy Sauce
• 1/3 cup Low Sodium Chicken Stock
• 2 tbs Vinegar (Rice Wine or White)

Preparation

1. Shred cabbage.
2. In a wok, or other non-stick pan, over medium-high heat, add onions and sautee for 2 – 3 minutes.
3. Add the ground meat and cook until well browned, about 7- 10 minutes.
4. Drain grease from meat if necessary.
5. Add the minced garlic, cabbage, bok choy, celery, ginger and carrots. Sautee for 2 – 3 minutes.
6. Add the sesame oil, chicken broth, soy sauce, vinegar, garlic powder, and sesame seeds.
7. Cover and reduce heat to medium, cook until cabbage has wilted, toss occasionally!

A Solid Foundation

Think about it. Any time you’re not sitting or lying down, you’re on your feet. That means your legs have to support your full body weight, plus the additional load of anything else you may be carrying. And this isn’t just for a few reps, it’s for hours at a time. That kind of muscular endurance is amazing to behold.

Some still see leg work as unnecessary, but it’s an essential component of a complete training program.

Unfortunately, some still see leg work as unnecessary, just because no one ever comes up and compliments your calves on the beach. Others think it’s boring and would rather do a hundred sets of curls. In short, an appreciation for leg training often separates the men from the boys, so let’s see what you’re made of! Standard leg training can be demanding as it is, but I’m going to introduce you to a few techniques to take leg day to the next level.

Isolation

Despite the fact that you have two legs, they’re often trained as a unit, and most people never think twice about it. While walking usually results in the placement of an equal load on each of your legs, sports involve a variety of movements where you’re not perfectly balanced and stress your legs unequally.

If you use dumbbells to isolate your arms, why not isolate your legs in the same fashion?

Research has shown that training legs separately can improve effectiveness. One study indicated that single-leg training “results in improved endurance for the untrained leg as well as the trained leg”. So while you think you’re getting a rest for one leg, you’re actually benefiting.

And last, but not least, single-leg training can activate muscles you wouldn’t normally use, such as stabilizers, in addition to the prime mover.

Examples of Single-Leg Exercises: Single-leg Squats; Single-Leg Extensions; Single-Leg Curls; Single-Leg Presses.

Explosive Exercises

While casual lifters may only be concerned with static strength – the ability to resist or apply a force, such as slowly performing a lift – athletes and hardcore lifters also realize that there are other subtypes of strength to be concerned with, such as explosive strength.

Explosive strength combines rapid acceleration with the functional application of strength to perform a motion such as jumping, throwing or batting a ball. This is crucial for sports and any activity involving agility. Unfortunately, because the focus of most lower body strength training involves a low number of repetitions with a heavy load, quick acceleration cannot be achieved. But by dropping some of the weight, acceleration can be increased and explosive strength can be developed, which will benefit overall strength and sports performance.

Examples of Explosive Strength Exercises: Box Jumps; Single-Leg Squat Jumps; Burpees; Sprints.

Pre-Exhaustion

Like single-leg training, pre-exhaustion is practiced from time to time in upper-body training, but is rarely used for the lower body. As the name implies, this is a very demanding technique; when used effectively, though, it is also the key to unlocking very impressive gains.

Pre-Exhaustion training is the key to unlocking massive gains.

Pre-exhaustion entails performing a specific type of super-set. But unlike traditional super sets, the two exercises do not involve antagonistic muscles. Rather, the first exercise is an isolation exercise, while the second is a compound exercise that includes the muscle already worked in the previous isolation set.

With this method, you get the benefit of the first exercise, plus the additional advantages of the second exercise. Because you have already ‘exhausted’ the prime mover, you have to recruit additional muscle fibers for the compound exercise. Additionally, the secondary muscles in the compound exercise have to work harder to compensate to overcome the fatigue of the prime mover.

One word of caution – do not expect to be able to lift as much weight as you usually do on the second lift. Strength will be compromised due to the pre-exhaustion set.

Examples of Pre-Exhaustion Super-Sets: Leg Extension & Squat; Calf Raise & Deadlift; Leg Curl & Stiff-Legged Deadlift; Leg Press & Squat.

Conclusion

By simply adopting these three techniques, you can add a significant amount of intensity and variety to your lower body training and improve your strength dramatically. Finding new ways to challenge your muscles is the key to continued growth. And there’s nothing like a good, hard, lower body workout to engage your deep muscle fibers. As my good friend Tommy says, “if you’re still walking after leg day, you failed!”

Sample Workout

30 minutes prior to this intense leg workout I consume a serving of MUSCLEPRIME. This unique blend of ingredients will put you in the zone, giving you focus and insane pumps. During my workout I have 2 servings of Carbion+ to provide my body with the fuel it needs to power these prime muscles.

* s/w = Super-set with

Warm-up: 10 minutes walking, followed by stretches of choice.

Leg Extensions

We’ll start with both legs, following up with single legs a little later.

• 1 set x 15  - warm-up with lighter weight
• 3 sets x 12

Lying Leg Curls s/w Stiff-Legged Deadlift

This will be our pre-exhaustion set.

• 3 sets x 8

Single-Leg Bench Lunges

I actually started doing this exercise because a toe injury (which left me with almost no range of motion in my right big toe) wouldn’t allow me to do regular walking lunges.

Click here to view a video demonstration.

• 1 set  x 12 (left) + 1 set x 12 (right) – bodyweight only
• 1 set  x 12 (left) + 1 set x 12 (right)  – holding dumbbells, use a lighter weight to start (10 – 15 lbs) and then build up over time

Sumo Squats

• 2 sets x 10 – 12
• 1 set x 18 – Perform 6 reps, then drop the weight, perform another 6 and then drop the weight.

Calf Raises s/w Deadlifts

• 3 sets x 8

Leg Press

• 1 set x 12 – using your heaviest weight
• 1 set x 18 - Perform 6 reps, then drop the weight, perform another 6 and then drop the weight.

Single Leg Extensions

• 1 set x 15 (left) + 1 set x 15 (right)
• Left to failure dropping 3 – 4 times, Right to failure dropping 3 – 4 times.

Boom! You’ve destroyed leg day.

Sources:

1. Hardman, AE, et al. Influence of single-leg training on muscle metabolism and endurance during exercise with the trained limb and the untrained limb. Journal of Sports Sciences, 1987; 5(2): 105-116

I’m not suggesting you workout less in order to save time, far from it. Rather, I suggest you work smarter, and possibly harder, using a more efficient training program. This will allow you to stop wasting time and start building serious muscle.

Cut the Cardio

The first way to make the most of your time is to make some cuts to your cardio. I’m not saying get rid of it, cardiovascular fitness is very important for overall health. However, if you’re currently performing long bouts of low-intensity, steady-state (LISS) or moderate-intensity, steady-state (MISS) cardio, consider switching to high-intensity interval training (HIIT). This is an exercise protocol that calls for alternating periods of sprinting, or all-out effort, and recovery.

HIIT has a few advantages over traditional cardio training. Perhaps most well-known is this technique’s superior fat loss capabilities – one study indicated that fat loss was “ninefold greater” with HIIT compared to low-intensity cardio. Another study noted that HIIT “favors a lesser body fat deposition”, possibly due to the “increase in post-exercise energy metabolism”. But the greatest benefit of HIIT is that it is highly efficient. You get a better, quicker workout than with LISS, and that’s the bottom line.

Abs, Rest and Super-Sets

Speaking of lines, let’s talk about your waistline. In the pursuit of the almighty six-pack, many will spend countless hours doing thousands of crunches. However, this really isn’t helping much – abdominals are muscles just like the rest of your body, and they need time to recover. Cut your ab work down to twice per week, and concentrate on resistance exercises, such as cable crunches and weighted leg raises.

To make things even more efficient, make the most of rest periods. Try throwing in come crunches, push-ups, leg raises or other body weight movements during rest periods to enhance your workout.

Taking the concept of making use of your rest periods to the next level we move on to super-sets. These are a staple for anyone looking to make serious gains.

A super-set is when you perform two exercises in a row, without rest in between.

The best way to implement super-sets is to alternate exercises of antagonistic muscle groups, such as chest and back, or biceps and triceps. This way, instead of sitting around looking at eye candy during your rest period, you are working a different muscle, but not putting a demand on what you just worked. Be aware though, this can put a serious amount of strain on your body if you’re not used to this level of intensity.

Work Harder & Recover Faster

One of the keys to building muscle is working to your maximum potential during every workout, and then recovering faster so you can hit the iron again. Proper supplementation can help you with both of these objectives.

Pre-Workout

Consider a pre-workout such as MUSCLEPRIME or RAZOR8 to get you pumped and into your workout. Focus and intensity are major contributors to a successful workout, and after a long day at the office sometimes you need a little help getting those first few reps up.

Intra-Workout

During your workout you want to make sure you have the energy to continue pushing out reps in the middle of that bicep smashing super-set. CARBION+ will flood your muscles with readily available fuel while AMINOCORE will help keep you anabolic. Try 2 scoops of CARBION+ with 1 scoop of AMINOCORE Key Lime Cherry – this is not only delicious, but packs a serious punch.

Post-Workout

Want to guarantee muscle growth and optimal recovery? Try out this potent combination immediately post-workout: 2 scoops of ISOFLEX, 5 g Glutamine and 5 g Creatine.

Sources:

1. Tremblay, Angelo, et al. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism, 1994; 43(7): 814-818
2. Yoshika, M, et al. Impact of high-intensity exercise on energy expenditure, lipid oxidation and body fatness. International Journal of Obesity, 2001; 25: 332-339

• His first set will consist of 4 exercises performed back to back with no rest.
• Each exercise will consist of 10 to 12 reps.
• In each subsequent set he will add 2 exercises in addition to those performed in the previous set. So set #2 will consist of 6 total exercises, set #3 will have 8 total exercises, and so on an so forth.
• He will be performing six sets in total.

Skip to the Workout Plan

The Importance of the Pump & Muscle Fatigue

What is the pump? Each repetition causes a stretch and contraction in the muscles, forcing blood and nutrients into them, causing them to elongate, swell and the muscle fibers to tear.

If your goal is to increase muscle mass, then the main goal of each weight training session should be to create the biggest pump possible in the target muscles by employing a number of effective isolation motions.

By employing isolation motions to create a voluminous pump, you should simultaneously fully fatigue and tear as much micro muscle fibre possible.

Creating a pump is only part of the equation. The muscle must be fully fatigued in order to stimulate it to facilitate hypertrophy (muscle growth). This is done by creating adequate time under tension (TUT) and attacking and taxing the muscles from all angles with a prescribed number of exercises, sets and repetitions.

Change, Variation and Increased Resistance

In nature, each stimulus has a response. The response by the human body to resistance training is to add an increased amount of muscle to repair the damaged area to compensate for the amount of stress placed on it during the previous training session. This is the reason we build muscle – so the body doesn’t have to work as hard to perform the same task each time. If the amount of resistance is increased along with variations in the exercises from session to session, the body will continue to adapt and add muscle mass as a result of this. However, if the stimulus remains constant, the body will become conditioned to it and over time the increase in muscle will plateau.

Progressive Giant sets for Colossal Pumps & Growth

One can maximize pump and completely shock the body with new stimulus by training in giant set fashion. Giant sets are 4 or more exercises performed back to back with minimal rest between sets. Progressive giant sets are sets of 4 or more exercises performed back to back in a circuit, with two additional exercises being added to each successive circuit. Exercises will consist of 10 – 12 reps per set. For example:

• Set 1: 4 exercises (48 reps)
• Set 2: 6 exercises (72 reps)
• Set 3: 8 exercises (96 reps)
• Set 4: 10 exercises (120 reps)
• Set 5: 12 exercises (144 reps)
• Set 6: 14 exercises (168 reps)

Performing this many sets and repetitions will create the largest pump possible and can expand your arms up to an inch in size during your session!

This blood volumization process is optimal to stimulate new growth by expanding muscle fascia beyond its previous limits!

Window of Opportunity

It should also be noted that during the training session, the body is pumping 4-8 times its regular amount of cardiac output (blood volume) from 5L/min to 20-40L/min.

This is an optimum time to intake nutrients which are beneficial to enhance pump, growth and recovery.

Furthermore, intake of properly timed vitamins/minerals and nutrients before, during and after training will optimize results, in addition to adequate amount of recovery time between weight training sessions.

My recommendations for pre, intra and post workout pump optimization nutrition and supplementation follows below.

Intensity & Explosiveness

What is intensity? Intensity is the amount of mental and physical energy that is recruited to perform each and every set. Intensity should be varied from one set to the next, depending on whether it is a warm up set or working set. During the warm up sets, the focus should be just that; to loosen, elongate, lightly contract and warm the muscles for the impending punishment about to be placed on them in the coming working sets.

Once adequately warmed up and prepared for battle, apply as much mental focus and physical energy into the set as possible, trying to build the biggest possible pump and bombard the muscles until they are fully fatigued. These explosive sets, using moderate weight, will trigger the cascade of hormones responsible for stimulating muscle growth, not just in your arms, but in each and every muscle fiber in your body! This is how to forge a physique with cartoon like proportions and definition!

Optimizing the Pump

Although not necessary to achieve a pump, adding a pre-workout supplement 20 minutes before your training session can yield you noticeable improvements in intensity, vascularity, overall pump and endurance. These “pre-workout” supplements typically include a highly potent combination of L-Arginine, Ginko Biloba, Ginseng, Caffeine, Green Tea and Beta Alanine, to name just a few.

MUSCLEPRIME is in my opinion the most effective pre-workout supplement available. It gives you just enough stimulants to maintain focus and intensity, without feeling sketchy or sick to your stomach. The pump is amazing, and you feel like you can train for hours.

After training with a pre-workout stack you probably won’t ever train without one again!

Furthermore, the meals you eat before and after your training are both key in not only achieving maximum pump and performance, but to also assist you in recovery and growth. Timing is extremely important and can be the difference between using carbs to replenish depleted muscle glycogen (and to help you grow), or being stored as unwanted body fat. Diligence to backing up your session with properly timed nutrients will pay huge dividends in the form of new mass!

Nutrition & Supplement Timing*

Here is my favorite pre, intra and post-workout combination for sleeve stretching pumps, roadmap vascularity and optimum recovery and growth!

Pre Pre-Workout

• 2 hours prior to workout - 10 oz Chicken Breast, 12 oz Sweet Potato, 10 Asparagus spears
• 2 Digestive Enzymes
• 1 hour prior to workout – 1L H2O
• 20 min nap

Pre-Workout Stack (20 min before)

• 1 scoop MUSCLEPRIME
• 2 Ginko Biloba
• 500 mg Yerba Mate Green Tea Extract
• 1000 mg Vitamin C
• B50 complex
• Coenzyme Q10 60mg
• 150 mg ALLMAX R-ALA
• 8 AMINOCORE BCAA Tablets
• 10 gm L-Glutamine

Intra-Workout Drink

• 1 scoop AMINOCORE
• 2 scoops CARBION+
• 10 gm L-Glutamine
• 1.5 L H2O

Post-Workout (within 15 minutes)

• 4 CreMAGnaVol
• 2 scoops CARBION+
• 10 gm L-Glutamine
• 2 scoops ISOFLEX
• 1 serving Cytogreens or 1 tsp spirulina, 1 tsp wheatgrass
• 1000mg Garlic
• 2 Grape Seed Extract
• 150 mg ALLMAX R-ALA

Post Post-Workout (within 45-60 min)

• 10 oz chicken breast, 12 oz Sweet Potato, 10 asparagus spears
• 2 Digestive Enzymes

The Workout

SET 1

4 Exercises, 48 reps

1. Rope Press Downs
2. Rope Hammer Curls
3. Overhead Rope Extensions
4. Straight Bar Curls

SET 2

6 Exercises, 72 reps

1. Rope Press Downs
2. Rope Hammer Curls
3. Overhead Rope Extensions
4. Straight Bar Curls
5. Overhead Dumbbell Extensions
6. Dumbbell Hammer Curls

SET 3

8 Exercises, 96 reps

1. Rope Press Downs
2. Rope Hammer Curls
3. Overhead Rope Extensions
4. Straight Bar Curls
5. Overhead Dumbbell Extensions
6. Dumbbell Hammer Curls
7. Reverse Cambered Bar Extensions
8. High Cable Cambered Bar Curls

SET 4

10 Exercises, 120 reps

1. Rope Press Downs
2. Rope Hammer Curls
3. Overhead Rope Extensions
4. Straight Bar Curls
5. Overhead Dumbbell Extensions
6. Dumbbell Hammer Curls
7. Reverse Cambered Bar Extensions
8. High Cable Cambered Bar Curls
9. Bench Dips
10. Reverse Cambered Bar Curls

SET 5

12 Exercises, 144 reps

1. Rope Press Downs
2. Rope Hammer Curls
3. Overhead Rope Extensions
4. Straight Bar Curls
5. Overhead Dumbbell Extensions
6. Dumbbell Hammer Curls
7. Reverse Cambered Bar Extensions
8. High Cable Cambered Bar Curls
9. Bench Dips
10. Reverse Cambered Bar Curls
11. V-handle Press Downs
12. Dumbbell Curls

SET 6

14 Exercises, 168 reps

1. Rope Press Downs
2. Rope Hammer Curls
3. Overhead Rope Extensions
4. Straight Bar Curls
5. Overhead Dumbbell Extensions
6. Dumbbell Hammer Curls
7. Reverse Cambered Bar Extensions
8. High Cable Cambered Bar Curls
9. Bench Dips
10. Reverse Cambered Bar Curls
11. V-handle Press Downs
12. Dumbbell Curls
13. Close Grip Bench Pushups
14. Machine Curls

*Please assess your sensitivity to stimulants and Arginine before use. Always start with less and you can add more if necessary.

In case you missed it, here’s episode 1 and episode 2.

Understanding Cortisol

Cortisol may just be the most misunderstood hormone in the body. It is often referred to as the “Stress Hormone” and as such, cortisol carries a very unpleasant reputation.

To start with, cortisol originates from the adrenal gland, located just above the kidneys.

It is generally released in response to stress, both physical and mental.

Its primary function is to  suppress the immune system (by activating anti-stress and anti-inflammatory pathways) and to increase blood sugar through gluconeogenesis. It also plays a role in regulating the amount, type and source (fat, carbohydrate, protein) of energy that is supplied to your body’s muscles.

Gluconeogenesis

Say what? This is a mechanism used by the body to create alternate fuel sources when blood glucose is not available. This process may be triggered during times of fasting, starvation, stress, or during intense hypertrophy training.

In short, gluconeogenesis will use any available amino acids for its diabolical plan to keep blood glucose levels from dropping too low, more commonly referred to as hypoglycemia.

Why is this important? Well, one of cortisol’s main functions is to trigger gluconeogenesis, which in turn regulates protein synthesis.  Why? Think about it – the body is under stress, it needs fuel (and fast!) to stay alert and react to these stressors, so it starts breaking down amino acids (or any available protein for that matter) once it runs out of blood sugar. It would make sense that during this time the body would definitely not continue to spend energy building muscle. This is one of the key reasons why cortisol gets a bad rap among bodybuilders.

Controlling Cortisol

New (well, relatively new) research has suggested that controlling cortisol during weight training is actually attainable, and in fact, not as big of a deal as we once thought.

A study performed by Stephen P Bird et. al. in 2006 demonstrated that even with cortisol release during intense weight training subjects still gained muscle over a period of time. It is of interest to note that this study was performed with a supplement regimen – specifically 4 groups: Water (placebo), Carb drink, Amino Acid drink and a Carb + Amino Acid drink.

At the end of the study, all groups gained muscle, however the Carb + Amino Acid group gained the most muscle and lost the most body fat.

Which, if you think about it, makes sense. If you’re consuming a fast digesting carbohydrate drink during your workout, your body will have the necessary fuel it needs to support itself during this ”stressful” situation, therefore, cortisol need not be released.

So Cortisol is Not That Bad?

The key here is to understand the difference between cortisol spikes, and an extended period of elevated cortisol levels. As we’ve seen, during training cortisol levels can be controlled, and Bird’s study actually suggests that the body begins to adapt to weight training and will release less and less cortisol as time goes on (hence the placebo group continued to build muscle).

The major problems occur when the body’s levels of cortisol peak for extended periods of time, most notably among those with stressful jobs or during periods of increased personal and/or familial stress. In these instances, cortisol can cause feelings of sluggishness, fatigue and muscle soreness. Fat cells are mobilized causing an increase in visceral fat, and the body’s ability to synthesize protein and rebuild tissue is diminished. As a result, it weakens the immune system, creates a negative nitrogen balance, leads to excessive fat storage and negates the hard work you may be doing in the gym.

Finally, high levels of cortisol can become a menace to your diet, as there is a direct correlation between high levels of cortisol and increased appetite, especially cravings for sugar and fat.

So the reality is that you have to understand your own personal situation to determine how cortisol may, or may not, be affecting your gains.

Supplementing to Control Cortisol Release

As discussed, if your body is well stocked with readily available carbohydrates and aminos during your workout, gluconeogenesis will not be required – so cortisol spikes will not be an issue.

ALLMAX recently released a product which was created specifically for this reason.

Introducing CARBION+

CARBION+ is an ion-charged super fuel comprised of 6 pH balanced, high-molecular weight and ultra-low osmolality carbs to help fuel your most gruelling workouts.

All high-molecular weight carbs (45,000 g/mol to 200,000 g/mol) means that they reach the site of absorption at least 30 minutes faster than traditional dextrose or LMW maltodextrin. When CARBION+ gets there, it gets broken down by enzymes, releasing a steady stream of workout fuel. The result is that there’s no dramatic insulin spike, and no cortisol spike, just steady, reliable energy.

Paired with AMINOCORE Tabs pre-workout, this is an ideal stack to build quality lean body mass.

Sources:

1. Stress-related cortisol secretion in men: relationships with abdominal obesity and endocrine, metabolic and hemodynamic abnormalities.
2. Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men.
3. Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training.