Not only is it aesthetically pleasing (in our opinion) to have a strong back, but it is also a key muscle group used to achieve total body strength. The back is arguably one of the most difficult parts of the body to train. It is the largest muscle group in the upper body, making it a key group to train for total upper body strength and posture. By strengthening your back muscles, you're building up the main support structure for your entire body. A healthy and strong back will stabilize and brace your spine, which will make reaching your health and fitness goals even easier.
You may be reading this thinking that you’ve tried every back movement in the book to grow your back, but it may not be the movement itself that is hindering your progress, it could be the WAY you are training.
#1 Focus on your mind-muscle connection.
The mind-muscle connection is a conscious and deliberate muscle contraction. The...
What to prioritize to maximize your gains, bro.
Fitness has many different chapters and seasons where our focus can vary from losing to gaining. Oftentimes we start off wanting to lose body fat and see the scale drop, so losing is usually the first step. This is typically followed by the desire to pair that fat loss with muscle gain or as many say “toning” (my least favorite definition but we will roll with it). This is the desire to see the muscle definition once we remove the layers of fat that prevent us from seeing those strong beautiful full muscles, lol.
Now somewhere between wanting to lose body fat and wanting to see muscle, there is the process of building lean muscle mass. The hard part about putting on muscle is 1) it is hard work, and 2) it takes time… like a lot more time than losing body fat. We tend to get frustrated when it comes to building muscle as it can be a longer, slower process, and due to this many give up as we are so used to instant...
You may be reading this thinking: "Why would you EVER take time off from the gym?? Rest is for the WEAK. #NoDaysOff"
First off, chill.
It is true that in order to build muscle, you need to be in a caloric surplus and put in work at the gym. However, there are times when getting to the gym every day is not realistic.
Maybe you got injured and were required to take time off for recovery.
Maybe a major life event caused you to take a break from the gym.
Or maybe you have found yourself int the middle of a pandemic and all of the gyms have been shut down for the last 3+ months.
Whatever your reason for taking time off from the gym, it is important to understand the science behind rebuilding lost muscle, and the steps needed to rebuild safely, and effectively.
If you have taken more than 3 weeks off from the gym, it is very possible that you are beginning to experiencing...
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