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BACK |
ADVANCED
ROUTINE: GARRETT DOWNING
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KNOWLEDGEABLE, PERSONABLE
and — well, impressive from any
angle, IFBB pro Garrett Downing knows what it takes to get the most
out of his back workout. This back and trap combo programme is multi
faceted, leaving no corner of Garrett’s back untouched.
>> Garrett does his pull-ups
“deadhang” style, where he lets his arms go completely straight
between reps. That way, he gets a complete range of motion. Cutting
reps short on the pull-up by not coming all the way down makes it
easier, but easier is definitely not better in this case.
>> “Always hit a different
area of your back by alternating exercise choices and order,”
Garrett says.
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#5 |
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EXERCISE |
SETS
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REPS
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Pull-Up
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4
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10–12
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T-Bar Row*
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5 |
8–10 |
| Seated Cable Row* |
4 |
10–12 |
Hammer-Strength
Row Machine* |
4 |
8–10 |
| Close-Grip Pulldown |
4
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10–12
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Pulldown to Front**
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4 |
12–16 |
| DB Shrug |
4 |
10–12 |
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PULL-UP
START: “First, I usually
use straps [not shown] to reinforce my grip, because
although I’m strong enough to hold myself, my grip just
goes,” Garrett says. “I hang from the bar with a slightly
wider than shoulder-width grip.”
MOVE: With a slight
arch in your lower back, pull yourself up without using any
extra body momentum, then lower yourself back to the start.
“At the top, I like to barely touch my chest to the bar,
which helps to ensure I go through a full range of motion,”
Garrett adds.
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CLOSE-GRIP
PULLDOWN
START:
Attach a hammer style bar to a pulldown station and sit in
the seat, grasping the handles so your palms face each
other.
MOVE: “I smoothly
pull the weight down to my chest, keeping my back arched a
little bit to make sure all the emphasis is on my lower
lats,” Garrett says. “With this movement, like most back
exercises, it’s not really about the weight but more about
getting your form down, and squeezing and contracting. I
just rely on good technique and squeeze through the entire
movement.”
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DUMBBELL
SHRUG
START:
Garrett finishes off his back with trapezius work. “Shrugs
are always last; if I did them in the beginning, it would
adversely affect the rest of my strength movements,” he
explains. Grasp two heavy dumbbells and stand in a
comfortable, shoulder-width stance.
MOVE: “I hold the
dumbbells at my sides, and let them extend as far downward
as I comfortably can,” he says. “I’ll let them drop down to
my thighs, then I’ll pull my shoulders straight up toward my
ears and hold for a twocount before slowly lowering the
weights.”
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Source:
One of the
magazines of
MUSCLE &
FITNESS
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