LiftRite Video Guide: Episode #9 - Back Training With Toney Freeman!

Check out this insightful back training episode with Toney Freeman where he unveils some tips and tricks of his own as he prepares for the 2007 Mr. Olympia! Learn more here...

Episode #9: Back Training With Toney Freeman

No-Shotgun Tour LogoIn this episode we are joined by Toney Freeman for a quick workout as he passes through town for the VPX No-Shotgun Tour. It is quite humbling to pick him up at the airport here in Boise, Idaho and watch peoples' reaction to his amazing physique.

Onlookers were in awe as he carried his 6'2" 300 pound frame through the crowds. Women grabbed their children, teenagers dropped their soda pop's and I pinched my arm to make sure this opportunity had really come true. As we made our way across the parking lot we heard a load "yaaahoooo" from some grown men getting into a cab as they motion Toney to give them a quick sample of the signature bicep flex.

Toney humors the men with a quick gun show and it's off to lunch at our local favorite restaurant PF Changs. After we got loaded up on brown rice and chicken we headed to the Gold's Gym to get a quick workout in. A couple of Toney's VPX sponsor reps were there passing out samples of various new and improved bodybuilding supplements. I think his hand got a good workout with the amount of autographs he signed for the fans.

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Toney "The X-Man" Freeman.

Toney unveils many tips and tricks to building a huge detailed back as he prepares for the 2007 Mr. Olympia. He also answers many common questions about today’s bodybuilding techniques. Watch as an innocent fan gets more than an autograph as he gets sucked into a back workout with Toney!

2007 Olympia Main Page!
The 2007 Olympia Weekend schedule is set for September 27-30, 2007 in Las Vegas, Nevada at the Orleans Arena and Las Vegas Convention Center. Get comprehensive information right here as we get set for another great year at the Olympia!
[ Click here to learn more. ]

Make sure and alter your workout weekly with different variations of these exercises by simply changing grip width and torso angles to target different muscle groups.

Tune in and learn all you need to know to get started toward achieving your fitness goals!

LiftRite Episode #9
Back Training With Toney Freeman

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Anatomy & Exercises

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Back Anatomy.

Bent Over Barbell Row

Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lats
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Position your feet at about shoulder width. Bend over so your back is as close to parallel to the floor as you can and hold bar with an overhand grip and with hands a little wider than shoulder width. Keep legs slightly bent. Hold bar at arm's length straight down. Pull bar straight up to the lower part of your chest. Slowly lower bar back to starting position. Keep your head up and back straight at all times, and do NOT swing or use momentum to lift the weight!

Seated Cable Rows

Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lower Back, Lats
Equipment: Cable
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Sit down at a low-pulley rowing machine with your feet flat against the footrests and your knees slightly bent. Bending only at the waist, lean forward and grasp the pulley handle in front of you. Your palms should be facing each other. Keep your back FLAT and looking forward, slowly draw the handles back to your stomach while simultaneously leaning back at the waist until your torso is perpendicular to the floor. The handles should reach your stomach just as your upper body reaches the upright position. Slowly return to the starting position by leaning forward from the waist while extending your arms in front of you. TO ISOLATE YOUR LATS ONLY do not bend forward at all, just keep your back straight up and down and move only your arms and squeeze your back.

Wide-Grip Lat Pulldown

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps, Middle Back
Equipment: Cable
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Start with your legs positioned snugly under the kneepads of a pulldown machine. Your feet should be flat on the floor. Grasp the wide bar firmly with an overhand grip. Your hands should be almost twice your shoulder width apart. Pull the bar down on top of your chest, arching your back slightly. Focus on keeping your elbows directly below the bar. Pause briefly with the bar in position right on top of your collarbone. Slowly raise the bar back to the starting position. Do NOT lean back too far and pull the weight down using your body weight!

More Back Exercises On Our Anatomy & Exercise Main Page Here.


Now that you have learned what an IFBB pro does for a regular back workout you should be able to apply these elements and begin to see results in no time. If you haven't yet felt the affects of a Nitric Oxide supplement you might be amazed with the awesome perpetual muscle pumps and unlimited amount of intensity and focus. Join us next time on LiftRite. Train Hard, eat right and live well!

View Top Selling NO Products Here.

Killer Back Training!
Training back is probably one of the most complicated yet one of the most rewarding bodybuilding training experiences. Learn why and how to build a great back! Learn more here...
[ Click here to learn more. ]
Taking Your Back To The Next Level?
As a powerlifter, it sort of shocked me, as I never dreamed of being a bodybuilder. So I will go ahead and lay out a good back routine that will help the bodybuilder take it to another level!
[ Click here to learn more. ]
Back Training! What Exercises To Do?
Training style and workouts should be rotated through out the year for variety of exercises and also for different goals. This is just one of the many back workouts that I find very effective...
[ Click here to learn more. ]