These four elite competitors have all been those beginners, and now they are in the role as role models of fitness. Over the years they have shared their expertise with M&F, Flex, and M&F Hers. Their world-class physiques have been the result of hard work and consistency. You apply those two pillars of principles to this back workout, and your reward can very well be followers and fellow gymgoers asking you how you achieved such superior results.
Adela Garcia – TRX Hyperextensions and Minimal Rest
Adela Garcia is considered by many to be the greatest Fitness Olympia champion ever. While Fitness is best known for their routines, they are scored for their physiques as well. Garcia’s back was second to none. Two approaches she used was the use of suspension training (like with hyperextensions) and keeping rest to a minimum so she could do more work in less time.
“I rest less between sets than a bodybuilder. For back, I like to start out with plyometrics, and I incorporate TRX suspension training on pullups and hyperextensions, which allows me to vary my positions a lot.”
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Jason Breeze
Kai Greene – Lat Pulldown and the Mind-Muscle Connection
Kai Greene, the three-time Arnold Classic Champion, has one of the greatest backs of all-time. Part of the reason behind his success is his ability to feel the muscles and establish the “mind-muscle” connection since he can’t see them like the chest or biceps. He can do this by posing in between sets of movements like the lat pulldown.
“The mind-muscle connection is the No. 1 factor in training,” Greene says unequivocally. “Practice posing between sets or anytime. Eventually, your mind and muscles will speak the same language. The weight is just a tool. Do you focus on the hammer or the nail? You better focus on the thing you’re trying to hit.”
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Ian Spanier
Flex Lewis – Low Pulley Rows and Psyching Up
You don’t win seven Olympia titles without having mental strength as well as physical strength. Flex Lewis dominated the 212 division for seven straight years, and more often than not, the competition was over when he presented his back. Lewis liked using heavy weight on the low pulley row for density, and he mentally prepared himself before every set.
“Basically, I’m psyching myself up for the lift and I’m focused on how many reps I’ll go for.” He also had music pumping into his ear buds while he was pumping blood into his back.
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Per Bernal
Nicole Wilkins – One Arm Rows, Free Weights, and Rep Range
Nicole Wilkins is one of the reasons the Figure division is as popular as it is today. Her physique is still regarded as one of the best ever. Her back was a strong point, and she credits free weights and a specific rep range in part for her outstanding development.
“Just because I’m a figure competitor doesn’t mean I shy away from free-weights. I always do at least one kind of free-weight row in my routine, but I keep the reps at around 15. I find 15 reps is best for bringing out the muscle qualities I want without packing on a lot of mass.”
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Per Bernal / M+F Magazine
Ultimate Champions Back Workout
Take each of these champions’ examples and apply them to your next back workout. This sample workout can help you do just that. Keep the rest minimal and the focus to a maximum. The power of the mind’s eye and the right mindset can be big factors in your results.
