![[ Q & A - F O R U M ]](http://www.bodymusclejournal.com/vol02/bg_forum_copy.jpg)
BMJ Volume 4
Part 4 pages 11 - 14
Q: I've been training for 6 years but even though I've done every exercise in the book, I still can't seem to develop any dense muscularity in my back. I do Hammer rows with 315, so it's not like I'm not using iron. Any clues?
A: Actually, your not using real iron and that is part of the problem. You know, amongst the top amateurs and pros, back development seems to be getting worse. They are doing less heavy compound movements like squat, deadlift and power clean and when they do -it's in lousy form. People are resorting to machines too much. I bet your problem is rooted in poor technique and perhaps, not doing the right exercises. Bent over barbells is infinitely more productive than any rows on a machine it seems like thick wide backs died when Dorian Yates left the stage.
You know though, since Dorian did a lot of upright 70-degree angle, it did not mean that everyone else should do the same. The problem is, the 70-degree barbell row is the one that's often performed solely for the fact that you can use twice as much weight vs. a traditional barbell row. You can be sure when he started Dorian did a lot of regular bent over barbell rows. 70-degree barbell rows are great for saving your low back over time, but if your back is healthy, you must do traditional barbell rows for overall back development.
Are you a powerlifter, or a bodybuilder? Don't just move the weight. Bodybuilders need maximum stimulation of all parts of the muscle cell. A powerlifter's only goal is to move a prescribed amount of weight from point A to point B. Muscular stimulation and fat loss is at best, a side effect.
To build back maturity, you should have multiple full range repetitions with sufficient resistance, and GOOD form. If your form starts to suffer on the last rep or two - only because you are calling upon whatever it takes to push the exhausted target muscle even further - that is Ok. Contrary to current myth, with rows, moving your hands in, instead of wider, will give a greater stimulus to your lats and therefore produce more rapid growth. Once you go past shoulder width, the further out your hands go, the less your lats can work and your biceps does more of the work. Keep your low back moderately arched at all times. Your back muscles can not fully contract (specifically the erectors) if you do not assume this position. This style ensures work for your lats, teres, rhomboids, infraspinatus and interior traps. Always focus.
Instead of thinking about "pulling" the weight, imagine that the weight is on the back of your elbows. And you are pushing your elbows up on each rep. This will help you to lessen the focus on your arms (you can train them later) and direct your efforts like a laser beam on your back muscles. Wrist straps are Ok, but train with and without them. At least try to save them for the heavier sets so you keep your grip strong.
Here's a sample workout for building maximum thickness and detail in your back. Do this twice per week or at least 3 times over a period of 2 weeks. Go heavy the first time around and then in your next session use only 80-85 percent of your weights from the previous day while performing the same number of sets and reps.
Alternate each week: (sets x reps): Deadlift (4 x 8-12) or Seated Good Morning (3 x 10) Alternate each week: Barbell Row (3 x 6-10) or Power cleans from the Floor (4 x 5) Alternate each week: Pull-ups (4 x max reps) or Close Grip Pulldowns (3 x 8-12)
Cleans:
Cleans are an exercise that someone who is qualified, needs to show you. If you don't yet know how to do deadlifts, pull-ups, or pull-downs, hire a trainer because you probably don't know how to work the machines yet either.
Seated good mornings:
These are performed seated on a bench or chair with the bar on your shoulders like a squat. Put your legs together and feet out in front of you past your knees. While keeping your lower body stable, take your chest towards your knees and tuck down or round out your back at the end. There comes a point about half way down, where keeping your back fully arched will actually keep you from using your erectors and put the stress into your hips. Then press up against the bar and slowly squeeze back into your upright arched position. With this one, its technique, NOT weight!
Barbell Rows:
Keep your back parallel to the ground and don't bounce or heave the weight.
You should do these on an elevated platform or a block. If you can do them standing on the floor, then you are not bending over far enough and you are doing them wrong! I don't care how tall or short you are, you have to be elevated to do this exercise right unless you are using plates no larger than the 10's. Reverse grip or regular grip is optional. For width, somewhere between the smooth inner part of the bar and first ring, or a bit less than shoulder width grip?
Pullovers:
We recommend bent arm barbell pullovers or the Nautilus Pullover machine. To perform this exercise with free weights lay down on a bench with the bar on the floor behind your head. If it doesn't cause shoulder discomfort then reach over behind your head to grasp the bar.
Again it's really important here to think about the weight being on the back of your elbows, and pull the bar over and to your chest. Better yet, if you have access to a pullover machine, give it a try so you can get the feel of this lift. Keep your forearms and upper arm at a 90-degree angle throughout the movement.
Q: I've been training off and on ever since high school. I'm 25 and I've added a fair amount of muscle over the years, but now can I still gain muscle and lose fat at the same time?A: Absolutely. The pure definition of bodybuilding is building muscle and losing fat. Now if you want to build muscle, you need to eat more. And, if you want to lose fat, so you have to eat less. And, you have to do both these things at the same time. How? You have to eat more for your muscles and less for your fat. In other words you have to feed your muscle tissue while you starve off your body fat. Increasing protein and nitrogen retention builds muscle. Reducing carbohydrate (and saturated/Trans fat) slashes fat. Bingo! Eating some "good fats" keeps insulin levels stable and provides calories for growth. In black and white: 50% Protein, 30% Fat, 20% Carbs. That is the golden ratio. Indeed, we have found with thousands of individual case studies that this is the best ratio for everyone!
Trying to formulate a meal, or an entire day of food intake that matches this ratio might drive you crazy.
A few simple rules: A: 50 percent of calories from protein is the minimum. If anything, 60 percent may be even better. B: 30 percent of calories from fat is the target, but plus or minus 5 percent will do. (We are talking good fat). C: Same thing for carbs. 20 percent is the goal, but plus or minus 5 percent will work. If you're really concerned with fat loss, stay towards the low side on carbs. Sugar and/or sugar-alcohol, like glycerine, are always out of the question. This includes anybody who is taking creatine! Let's get real people, the only thing sugar will improve is fat storage.
Calculating your target amount of calories is simple. For males multiply your bodyweight by 15-20. If you have a slower metabolism, multiply by 15, if you have a fast metabolism multiply by 20. Females should multiply their weight by 12-15 and apply the same rules. Keep in mind that if you are eating the right ratios, you can (and should) eat more calories than normal and still drop fat.
Spread this over 4-7 meals a day (whatever fits your lifestyle best) and you're ready to go. But -- you can't just increase your calories to build muscle because you still have to starve the fat. And on top of all that, how are you going to find the time to cook, prepare, and eat 4-7 meals a day?
You'll get results to some degree but I'm going to give you the additional knowledge of how to get your results 10, even 15 times faster than with food alone. It'll be like drag racing with one car pumping low grade economy fuel while your car is runnin' on Nitrous Oxide!
The most obvious place to start is with strong protein--Ultra Size.
The prevalent protein in Ultra Size is milk protein isolate. Recent studies prove over and over the best protein on the face of the planet for building muscle and losing fat at the same time, is MPI! Take notice -- milk protein isolate is not the same as milk protein concentrate, a cheaper, inferior version (found in 90 percent of commercial protein products).
Ultra Size is your perfect protein as it contains 55 percent Protein, 29 percent Fats, and 16 percent Carbs. That's the golden ratio for fat loss and muscle gain! This power protein product was originally based and designed on the premise of the thousands upon thousands of individual case studies that Beverly has witnessed for decades!
Beverly Ultra 40 and our Mass both are keys to unlock your muscle building fat cutting potential. These two products increase your nutrient density and nitrogen levels without adding the bulk of additional calories. Neither has any carbs or fats. Ultra 40 engorges muscle with vitamins, minerals, protein, and phytochemicals and provides an additional and unique amino acid profile from what is considered a perfect food by nutritionists. Liver is considered a perfect food for bodybuilders. If you eat whole liver you get toxins, cholesterol, fat, and a load of calories. Through the advanced extraction process, all of that is removed from Ultra 40. Mass delivers a full spectrum of peptide bonded amino acids derived from casein hydrolysate (pancreatic pre-digestion.) This causes better dispersion into muscle. Mass contains over 7 times the industry average for nitrogen content in a peptide bonded amino. Mass and amino will swing nitrogen retention and balance to favor muscular anabolism away from training induced catabolism.