Simon Gama
Back workout
Back day begins with T-bar rows, first with a light set to warm up followed by three heavy sets. I pyramid up, but against “conventional” bodybuilding wisdom, I don’t drop my reps as the poundage increases. I keep going for 12, reaching down deep inside to power through the final excruciating reps. High reps, heavy weight- in that regard, my training philosophy hasn’t changed much since I began lifting.
Next, I continue with an exercise that isolates each side of my back: one-arm dumbbell rows. When I perform these reps I do go semi-slow-never super- slow-controlling that dumbbell instead of just hoisting it full speed to my flank. But because I’m going to the dusty, not so popular end of the dumbbell rack, I don’t hold those monsters up in the top position for a long squeeze. I lift, I contract hard, I return to the start. Strive for that same steady pace in your sets.
After I hit the rows, I switch gears to pull-ups and pulldowns. Rows build the mountains of thickness: pulls widen your lats. When you do the pull- up, if you find you’re not strong enough to do a 12-rep set, work your way up to it. Arnold had a great trick for doing just that. Take the amount of reps you want to complete- if you follow the routine I provide, that would be 36- and proceed to do as many sets as its takes to hit that number. That could be three sets of 10, one set of four. Or four sets of eight, one set of four… You get the idea. Stick to that programme, and you will get strong enough to knock out 3 sets of 12 in a month or two.
Pulldowns may be the last exercise of the day, but that doesn’t mean it time to hit cruise control. Take pulldowns as seriously as you do your first exercise-challenge yourself on your weight selection, and don’t rock backwards on each repetition to get the bar down to your chest lifted and lower back tight and arched.
T-Bar row
Start/Straddle the T-bar, placing your feet a comfortable distance apart, and maintain a knees-bent position for stability. With your glutes out and abdomen tight, take a wide grip on the bar and get into position, your torso at a 45-degree angle.
Action: Bring the weight all the way up to your chest, and release it all the way down until your elbows are extended. I emphasise the contraction at the top- although there’s no “extra pause” because the weight is too heavy for that-and then reverse the motion slowly.
One Arm dumbbell row
Start: place one leg on a flat bench, one foot the floor for stability. Lean forward from the hips, holding your abs tight to protect your spine.
Action: Bring the weight all the way up to your chest, your elbow moving up toward the floor. Allow the weight to move Straight down, stretching out your lats but maintaining a slight bend in your elbow in the bottom position. Repeat the movement for reps. Vary the position of the dumbbell occasionally, from (a) keeping it parallel to the body throughout, to (b) beginning palm- backward at the bottom and supinating as you pull.
Pulldown to front
Start: Position yourself at the pulldown machine, adjusting the seat so that your knees fit snugly under the pads with your feet firmly planted on the floor. Take a wide grip on the bar.
Action: I tilt back just a little bit and focus on using my lat strength- not my biceps- to bring the bar down all the way to my chest. I get a good contraction, then release the weight back up. With the heavy weight I use, I’m careful to keep good form and maintain control through the entire movement. I get a good stretch through my lats at the top of the movement, and keep my elbows slightly being to protect the joint.-Additional information from online sources