James Grage's Rewired 9-Week Fitness Trainer - Day 18, Back
Effective back training is one of the best ways to boost your strength and add size to match. So ask yourself: Is your back training effective?
Strength coaches are fond of saying that they can tell everything about a person by how—and in some cases, if—they train their back muscles. Are you just going through the motions? Are you prone to cheating and cutting corners just to move big weights? If so, it'll show in the way you do things like pull-ups and rows.
The back day in phase one of the Rewired Trainer is a particularly effective litmus test. If you've made it very far in a transformation before, it's highly unlikely that any of the movements are new to you. But have you mastered them? Do you pinch your shoulder blades back on the rows and keep your torso stable? Are you sure of your shrug technique, or have you just gotten thus far by mimicking what you saw someone else do?
Consider today an opportunity to read up on all the movements in this routine. Watch the videos in the Bodybuilding.com exercise database (linked in the program below), and use a warm-up set or two to practice any fine points you're unsure of. As anyone who has ever suffered a back injury will tell you, there's no room for guessing here.
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