My Upper Body Training Day (Back Emphasis)
December 10, 2011 by danny · Leave a Comment
I took video on a number of my sets from my upper body training session the other day. I’m currently using an upper/lower split (2 days upper body, 2 days lower body). For this training block I’m emphasis my back a touch. I wouldn’t call a “back specialization” program. Rather, I’m just giving my back a little more attention this program. This is smart for a couple reasons…
-Most people (especially guys) spend a lot more time working the mirror muscles (chest) and seem to forget that they have a back side to their body
-Performing more sets up pushing exercises (bench press, incline press, etc) than pulling exercises (rows, chin-ups, etc) can contribute to poor posture and shoulder injuries.
Back in the day, she obviously spent too much time pushing, and not enough time pulling!
The video below is day 1 of my upper body day. Day 1 is heavier low rep training. While I perform my other upper body day on day 3 (days 2 & 4 are lower body sessions). Day 3 is higher volume (more total reps, with the average set much higher in reps than day 1).
One thing I forgot to put in the “video notes,” is that after working up to the max weight on chin-ups, I then take ~20% off and perform 1 set of AMRAP (As Many Reps As Possible).
So there you go, an inside look at one of my training sessions.
Are you giving the backside of your body the attention it deserves?
Until next time…
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