Hydration

How Much Water Should You Drink?

Short Version:

Drink when you’re thirsty. Your body is smart enough to give you a hint and a half when you’re getting dehydrated. Listen to it.

Longer Version:

There’s that old saying that you should have 8 glasses of water per day. I haven’t been able to track down exactly where that came from, only that it’s been around long enough to be common knowledge. But is that right?

As with most things, it depends. There’s no scientific evidence backing the 8 glasses per day claim. If you’re in a hotter climate, that’s probably not enough. Same if you’re training hard. If you’re thirsty, you should probably drink more. If your urine is a dark shade of yellow, it’s a good sign you’re dehydrated. (Note, taking a multivitamin or vitamin B, your urine may appear bright yellow but in this case it doesn’t signal you need more water).

Benefits of Water

Water is crucial to a proper functioning body and mind.

Here are just a few things it helps:

  1. Fight fatigue
  2. Keep the skin clear and healthy
  3. Maintain good digestion
  4. Weight loss by making you feel fuller
  5. Improve mood
  6. Cushion joints and cartilage
  7. Regulate body temperature
  8. Regulate blood pressure

Some good news is that all fluids count towards your hydration, so does food. Despite rumors to the contrary, coffee counts too.

Symptoms of Dehydration

When training, it’s a good idea to make sure you have some water about half an hour before. Drink about 8-10 ounces for every 20 minutes of exercise. And another 8-10 ounces after your workout.

Some symptoms of dehydration are thirst (duh), less frequent urination, darker colored urine, dizziness, and confusion. I don’t think you want to be dizzy and confused while you’re under a heavy barbell. Not being properly hydrated negatively impacts both aerobic and anaerobic athletic performance. When you exercise, your core temperature rises. Your body compensates for this by increasing the production of sweat. The sweat evaporates off your skin, reducing the temperature. Without proper hydration you won’t be able to sweat as much, which reduces the body’s ability to keep the core temperature under control.

Water Making sure you’re drinking enough water will help your body and mind function better both in and out of the gym. You don’t have to go crazy and drink 5 gallons a day. Common sense goes a long way here. Drinking when you’re thirsty is generally a good way to manage. If you’re in an especially hot environment you should probably pay more attention to your water intake. In humid conditions you’ll be more likely to notice you’re sweating. If you’re somewhere where there’s “dry heat” it may not be as apparent. The heat will evaporate the sweat off your skin before you really ever feel sweaty. For that reason, it’s especially important to make sure you’re having enough water in that climate.

Thanks for reading. Any questions or comments, leave them below.

Fitness and Time

You don’t have to get ready if you stay ready

Fitness and Time

If you’re wondering how fitness can fit into your life, there’s something I really think you should consider: Time.

We all think there’s too little of it, right? Too many things to get done in the day and too few hours to do them. You may believe you don’t have time to fit working out in your schedule.

It’s true there is no way to create more time. None of us knows how much we have left. Being fit can’t guarantee to give you more time. But it can definitely add more value to however much more life you have. It may be 6 months or it may be 50 years.

How Do You Want To Age?

Think about the quality of life you want for those years.

Being fit can definitely impact that in a positive way.

Fitness is an investment in yourself. Definitely for the present version of you, but more importantly it’s about the future version of you. You put in now and reap the rewards later.

Like any investment, there’s an upfront cost. Since it’s upfront it’s much easier to see than the rewards, which come later. You may have to wake up an hour earlier and sweat some. At first, it probably won’t be the most fun you’ve ever had. Likely you won’t see the payoff right away.

A few weeks in, or perhaps it’s a couple months, you’ll notice the quality of your life is already getting better. You’re less tired and lethargic during the day. You sleep better. Walking a flight of stairs is easier. You can keep up with your kids better. The groceries feel lighter. Your clothes fit better. You feel more confident. You’ll be better able to work. Even sex is better.

In short, being fit makes you more able to squeeze in more into each day.

In order to keep seeing the returns, you do still have to keep exercising. But guess what? You have the power of habit on your side now. Working out is part of your routine at this point. It requires less mental energy to get up and get started. Even better, maintaining being fit is a lot easier than getting there in the first place. I bet you even enjoy your training sessions.

We don’t stop moving because we age, we age because we stop moving. Yeah, it’s a cliche but I think there’s a lot of truth to it. If you’ve ever been in shape for a while and then let your fitness slide, you know how this works. I don’t mean you went on vacation or you took off from the gym for a couple weeks. I mean a real backslide. Maybe you built up to a 405 lb. squat. Or running 5 miles was a breeze. And now you’re ready for a nap after walking up a flight of stairs. You’ve experienced what it is to feel “man, that used to be really easy and now it’s really difficult.” It’s embarrassing to admit, but I’ve done this myself a few times.

This guy stays ready

One of my favorite sayings is, You don’t have to get ready if you stay ready. You pay the upfront cost, which is when you’re putting in the time and effort to get your fitness going. Once that happens, you can maintain for a long time, meaning you can enjoy the rewards for years to come. Whether that’s just having an easier time playing with your kids or hauling groceries, or if it’s still being able to move around unassisted as you get old, it’s worth it.

Maintaining fitness is easier than obtaining it in the first place. If you’ve let yourself go a little bit, it’s time to get back on your game. You got this!

Thanks for reading. Any questions or comments? You can leave those below, I’m happy to read them.

Inspiration is Overrated

Inspiration and Motivation are Overrated

Inspiration is overrated. Sure, it has value and can be useful. Think back on the last time you felt truly inspired. How long did that inspiration last? What did you do about it? Let’s talk about what inspiration actually is. Oxford defines it thus : the process of being mentally stimulated to do or feel something.

It’s the spark.

At its root, inspiration is a feeling, an emotion. By definition, that means it’s ephemeral. You can feel it very strongly at the moment, but it’s just not going to last. You can harness the feeling to help you. Or it can be like letting your inner 2 year old be in charge. The intensity of the feeling is really strong but is what it’s inspiring you to do actually going to help your long term goals?

Motivation is overrated. Again, let’s define Motivation. It’s the why. There are two types of motivation. The first is external, it comes to you from someone or something else. A parent motivates a child to keep his/her room clean often by threat or promise of reward. Does it work? Perhaps, but again, only for a while. Chances are it won’t be long before the kid requires another dose of motivation. (I swear, I don’t hate kids. Well, not all kids.)

Internal motivation is different. Continuing the example, this would be the type of kid who cleans his/her room on his/her own. Internal motivation comes from (duh) within. It’s hard to cultivate, but it lasts. It’s about setting and living up to your own personal standards.

Being an adult means choosing what you prioritize. No one is going to tell you why it’s important (or for some of us, if it’s important) to keep your living space clean.

Motivation is also emotional. The authority figure promises a reward or a punishment that spurs you to action. The fear of the punishment and the hope for the reward are both emotions. They do have some value, but again, it’s short-lived.

The Internal Motivation is a more deeply-seated emotion because it’s from within you. Something you want will always be a more powerful driver than something someone else wants you to do. However, desire is still a feeling, which means it also waxes and wanes.

Discipline is underrated. This gives us the how. Discipline is the control that results from training. It’s the structure or framework for the actions that will lead us to achieve our goals. Discipline is tied very closely to habits. It’s the willingness to apply the habits consistently over the long term, regardless whether we feel like it or not.

We see right there that discipline is more powerful and more durable than emotion. You do what you need to do, when it needs to be done, whether you feel like it or not. Think how much you can accomplish this way.

Chances are, you exercise it in some areas of your life already. If you have kids, you bathe, feed, and clothe them daily. Aren’t there days when you don’t feel like it? Yet you do it anyway because it needs to be done.

The good news is that means you know for a fact that you can implement discipline in your life consistently. Now what do you think would happen if you applied it to your fitness goals?

Habits are underrated. This is the what. Put another way, Habits are the summation of all the small behaviors that make up the discipline. These are the actions within the framework of discipline. We all have habits anyway. Think about all the things we do pretty much every day. Most of the things we do each day are things we do so often that we barely think about them. Brushing your teeth in the morning, getting dressed, your path to work.

In the fitness and health context, some of these habits are what time of day you workout, the structure and order of your workouts, and of course, all the foods and drinks we take in.

These aren’t emotional. In fact, when our habits are deeply ingrained, we do them without conscious thought or feeling. You’re not actively thinking, first I pick up the toothbrush, then I take the cap of the toothpaste, etc. You don’t feel, “oh no, if I don’t brush my teeth, they’ll rot!” every time you start the process. (Or maybe you do. Ha.) It’s pretty much autopilot.

Habit are just things we do. This is why it’s so imperative to actively cultivate ones that will help us achieve what we’re really after.

Ideally, you’d use all four of these concepts together to Chase down your goals at top speed. But life is rarely ideal, and when it is, that’s just for a short time. Take full advantage of those times when you’re Inspired and Motivated to use Discipline in your daily Habits.

Discipline and Habits are at the core though. This pair will keep you marching towards your goals when the other two are flagging. They are the most powerful tools we have in order to accomplish our goals.

Thanks for reading. Any questions or comments, please leave them below.

Best Shoulder Exercises

Best Shoulder Exercises

Most of us know how training biceps and triceps builds impressive arms and helps us look better from a profile perspective. We know that a well-defined chest makes us look better from the front. But a set of well-developed shoulders helps with both.

Let’s talk about how to build up this often neglected body part.

First a little anatomy. There are three main parts to the shoulder (deltoid or delt) from a muscle standpoint. There’s the front (anterior), middle (medial), and rear (posterior) parts of the shoulder. Under these are the smaller, stabilizing muscles commonly known as your rotator cuff muscles.

They all work together for the functions of the shoulder: basically to rotate the upper arm, to move the arm away and towards the side of the body, to move the arm laterally from front to back.

From a joint standpoint, the shoulder is kind of amazing. It has a tremendous range of motion, more than any of our other joints. This flexibility is both a strength and a weakness. We’re able to use our arms in myriad ways but the shoulder is also particularly vulnerable to injury. It’s vital to keep this in mind as we discuss how to train.

The most basic shoulder lift you can do is the Press. The cool thing is there are a bunch of ways to do this lift. Try them out and see which one that suits you best. You’ll probably find that over time you’ll get better results from switching up after a while.

Standing Press

With the standing barbell press , you’ll start with the bar around the height of your collar bone. Grip the bar with your hands a little bit wider than shoulder-width. The exact position will depend on the individual. You want to be comfortable, with your forearms approximately perpendicular to the ground.

Unrack the bar, brace your core and keep your lower body tight. You want a solid foundation as you raise the weight above your head. Now is not the time for wobbly legs and soft abs. Press the bar in straight path above your head. The path should be right in front of your face. Move your head back to avoid hitting yourself… or you know, learn the hard way. Once the bar is past your head, you bring your head forward again. Extend your arms fully. The weight should be directly over your center of mass. If it isn’t, you’ll be able to tell ‘cause it will be pulling your forward or backward. Lower the weight back to the starting position under control. That’s one repetition. In terms of breathing, you inhale and brace at the start, when you unrack the bar. Keep your core tight (as if you’re expecting to get punched in the gut). Exhale slightly at the top of the movement. Don’t let all your air out or your core will relax too much. You can fully exhale at the bottom of the movement.

This is a great exercise for shoulder strength and size development. In fact, it’s a really good total body exercise since your entire body works to maintain your position.

The standing dumbbell press is very similar. It works the same muscles. Benefits of using dumbbells are they allow for a greater range of motion and each arm has to work independently. This means you’ll have to use less weight and it helps prevent or address any muscle imbalances. Usually one arm is more dominant.

You will have to raise the weights to the starting position, shoulder height. Begin with the dumbbells at your sides. For lower weights you’ll be able to curl them up to your shoulders to start the press. Once you’ve built up to heavier loads, that won’t be the case. A good way to get them from waist level to the starting position is to start with the dumbbells at your sides. Slightly bend your knees and hips for a quick moment. Then explosively extend your hips and knees to generate momentum to help you curl the weights to shoulder height.

Seated Press

The seated barbell press gives you more back support, which means you should be able to press more weight. You still want to brace your core and press your feet hard into the ground. When using a barbell here, a main difference is the rack position is near the top of the movement, so you unrack, lower the weight to your collar level and then the lift begins.

The dumbbell variation of the seated press is slightly tricky. You may be able to just lift the weights to your shoulders early on. Once again, when you get to heavier dumbbells you’ll need to use momentum. Start standing with the dumbbells at your sides. As you carefully sit down, rest the dumbbells to the top of your knees (the dumbbells are still in your hands), right where your quads and knees meet. One leg at a time, kick your knee up to raise that dumbbell to shoulder height. Then use the other knee to help you raise the corresponding dumbbell to the starting position. When your set is over, lower the weights under control and raise your knees to gently meet them. This all sounds way more complicated than it actually is. Do it a couple times and I’m sure you’ll figure it out.

There are also seated shoulder press machines you can use. The benefit is they’re easier to use. The drawback is they’re not as effective at training the the smaller stabilizer muscles in the shoulder as free weights.

The press is the lift that will give you the most shoulder strength and size. If you’re a guy, once you get to the point where you can overhead press a weight equivalent to your body weight, your shoulders will be impressive. For women, getting to the equivalent of half your body weight will have your shoulders looking right.

The exact number of sets and repetitions will vary according to the individual, but 2-5 sets of 5-10 reps is a good place to start. Take 1-2 minutes rest between sets. However, start on the low end of each and gradually increase the volume. Remember though, the main driver is going to be progressive overload. If you go from 5 sets of 5 repetitions at 95 pounds to 5×5 at 145, you’ll really see the difference.

Dumbbell Lateral Raises

This is probably the next best exercise for building up your shoulders. Dumbbell lateral raises really work your lateral delt hard. The standing and seated versions are pretty similar. You may find the seated version feels more stable or you may be more comfortable standing. Either way, make sure you keep your core braced and your spine tall.

Begin with the dumbbells at your sides. With only a slight bend in your elbow, raise the weights away from your sides in a controlled fashion. Avoid using excessive momentum. Once your arms are about parallel to the ground, pause for a beat and lower the weights under control back to the starting position. Start with really light weights. You don’t need to lift really heavy in order to get results from this exercise.

The most common mistake with lateral raise is using momentum to raise the weights. Right behind that is using too much of a shrug to the movement. If you feel your traps working more than your delts, this means you. The fix for this is to focus on keeping your shoulder blades down and close together. You’ll probably have to use lighter dumbbells. That’s okay because now you’re working the muscles you want to be.

Besides dumbbells, you can do this lift using your gym’s lat raise resistance machines, or cable machines, or even resistance bands.

I recommend 2-3 sets of 8-15 repetitions with about 30-60 seconds rest between sets.

Rear Delts

The rear delts are the most neglected of the big three shoulder muscles. Developing them will help give your shoulders a fully rounded look. It will also help fight imbalances that accentuate bad posture and can lead to injury. There’s probably a greater emphasis on upper body pushing training than upper body pulls. This and the exercise that follow will help you balance that.

The Dumbbell Reverse Fly (a.k.a. Bent-over rear delt fly) is a great way to train the posterior delts.

Start with a dumbbell in each hand. Your feet should be about shoulder width apart. Keep your knees “soft”, not locked but not too bent either. Hinge forward at the waist until your torso is almost parallel to the ground. Of course you know by now to keep that core braced. Now the weights should be hanging straight down with your palms facing each other. With only a slight bend in your elbows, raise the weights under control to the side until your elbows are in line with your shoulders. (At the top you’ll look like you’re pretending to be an airplane!) Lower the weights back to the starting position.

Avoid bouncing or using momentum to move the weight. This is another exercise you’ll use light resistance.

There are a few variations you can try. You can do rear delt flys while seated. Or you can lie chest down on an incline bench. This is helpful if you find you’re prone to rocking or bouncing during the movement. And of course, you can use cable machines or resistance bands.

In terms of volume, I like 2-3 sets of 10-20 reps with 30-60 seconds between sets.

Face Pulls

Face pulls are another great exercise to bulletproof your shoulders. They also work your rear delts. You’ll need a cable machine and a two-handled rope. While facing the machine grab the rope and step back until you’re supporting the weight with your arms extended. Your legs should give you a solid base with soft knees.

Retract your scapulae (squeeze your shoulder blades together), pull the rope towards you so the center of the rope goes toward your face. Now you understand the name of the exercise. You don’t literally hit your face with the rope. At the midpoint of the movement, externally rotate your arms. Think about pulling the rope apart, not just backwards. Hold for a beat and slowly reverse to finish the repetition. It’s imperative to use a controlled tempo with this exercise. You’ll be using lighter weights again. Remember, these shoulder muscles you’re working are relatively small. You want to avoid involving the lower back to move the weight. Keep your elbows nice and high, close to parallel with your shoulders.

For reps and sets, 1-3 sets of 8-15 works.

 

Front Raises

Front raises work the anterior delt. They’re not a pulling exercise like the two previous ones. You can do them but they’re probably redundant as the front delt gets plenty of work with the press and if you’re already doing flat or incline bench presses.

The starting position for front raises is standing while holding the dumbbells at your sides. With only a slight bend in the elbows, raise the weights straight up in front of you until your elbows are about parallel with your shoulders. Once more (with feeling!), keep your core tight and control the weights as you raise and lower them.

Try 2-3 sets of 8-15 repetitions with about 30-60 seconds rest between sets.

There you go! Include these exercises in your training and you’ll build stronger, defined, healthier shoulders.

And for no particular reason other than why not, here’s a bonus exercise:

Push Press

The Barbell Push Press is similar to a press but it’s not strictly a shoulder movement. In fact, it’s a total body exercise. You create momentum intentionally here in order to work out developing power by using heavier weights. Since it’s a power movement, you want to keep the repetitions low, 1-5 is all you need. The number of sets can vary depending on your goals but 1-3 is good for most people.

It begins just like a barbell shoulder press. But to initiate the movement, you dip your hips and bend your knees slightly. Explosively extend them to get the weight moving up a little. Extend your arms up to keep driving up the weight fully. The end position is the same as a barbell shoulder press. Lower the weight under control. That’s one rep. Naturally, you can use dumbbells instead, if you prefer.

Thanks for reading! If you have any questions or comments, leave them below.

Minimum Effective Dose

Minimum effective dose. A three-word phrase meaning just enough to have an effect. It’s great when it comes to medicine. You take only as much as you need to in order to get better. Taking more won’t make you heal faster. Taking too much will actually make you sick.

There’s a tendency to think that “more is more” when it comes to fitness. More weights. More sets. More reps. Longer sessions. It’s certainly true that increasing these things can be beneficial… but only up to a point.

As you do more, you’ll encounter the law of diminishing returns, where (in this context) each marginal increase in effort is no longer matched by an increase in results. This is a really frustrating place to be.

Imagine (or remember when) you’re first starting out training. Each workout you see improvement. Many call this period “newbie gains.” There are reasons for this but they can easily be summed up thus: at the beginning you have nowhere to go but up. As you get more and more experienced, you’ll see the rate of your improvement gradually slow down.

Training is about stimuli and adaptation. Your workouts provide a stimulus your body isn’t used to. With proper rest and recovery, your body adapts to the previous stimulus. In other words, the first time you try to run a mile, it’s difficult. The second time it’s easier. Congratulations, you’re in slightly better shape. The downside is it will now take a slightly greater stimulus to cause your body to adapt further.

By the way, this cycle doesn’t just happen in fitness. At one point, you found it challenging to read single letters. The fact that you’re reading this now means your brain adapted. You learned more complex words and sentences and now you can read. (Insert your own joke here about articles continuing to stimulate brain growth).

Minimum effective dose should allow you to keep gaining steadily for a long time. You leave yourself as much space to add more things as you can.

It’s about sustaining progress over the long term.

Don’t make things more complicated than they need to be. Start simple. You can always add complexity later if it’s necessary. Start off slowly. Fitness isn’t about getting as lean or as strong as possible as quickly as you can. It’s about being healthy and having a high quality of life sustained over the long run.

It’s very tempting to try to ramp up as fast as possible (to lose 50 lbs. or get that 315 lb. bench press NOW!) right? There’s a definite cost. Losing weight as rapidly as possible means you’ll lose muscle and strength as well as fat. You’ll have to deprive yourself of foods you enjoy. Are you really going to live the rest of your life without any carbs? Is this sustainable? What does this mean about the rest of your life?

Put another way, if you start at full speed, what do you do when that stops working? You cut out all the “bad” foods, you workout 2 hours a day, 7 days a week. At first it worked really well but a couple months in your progress has stalled. Now what do you do?

Using the minimum effective dose means that you have room to adjust when your rate of progress begins to stall. It doesn’t mean you don’t have to focus on training hard and eating smart. You need that in order to achieve your goals. But you don’t have to live an ascetic life to get what you want.

Your training should be challenging, no question. But it doesn’t need to leave you feeling destroyed after the workout. If you’re trying to lose fat, your calorie deficit should be just enough to keep the train moving, not the bare minimum to keep you alive. If you’re trying to put on mass, your surplus should be sufficient that you’re not adding a lot more fat than muscle.

Thanks for reading!

The Grind?

Okay, so this post is going to be a little bit of a rant. You’ve been warned.

It’s really common to hear people use the term “grind”. I hear it all the time in the context of work and also health and fitness.

“You gotta grind.”

“I’m on my grind.”

“Grind every day.”

I admit it’s a semantic thing and in the grand scheme, is it all that important? Probably not. But I think what is important is to be intentional in the way we think and the way we use words.

Let’s start with a definition: Grind v. to reduce to powder by friction. When people recommend everyone always be on the grind, I picture this kind of pulverizing. I think it’s stupid.

The point of fitness isn’t to crush you to powder, it’s to build you up. Or, as I like to call it, the complete opposite. Obviously this involves hard work. You’re not likely to see good results over time if you don’t put in the work. There’s no disputing this.

I suspect people use “grind” because they want to extol the virtue of hard work and get people to understand that it’s never going to be easy. This is a valuable message. I also think it’s often their way of saying, “look how hard I’m working! I’m awesome!” which is just bragging.

Maybe picturing yourself grinding yourself or something into particles is motivating to you. It isn’t to me. It seems painful, repetitive, boring and fruitless.

Doing the work it takes to get the physique you want isn’t going to be the most fun thing ever every day, but it should be enjoyable. Is it repetitive? Yes, somewhat. You will have to learn to enjoy the process. But it doesn’t have to be boring. If it’s painful, you are doing it wrong. If it’s fruitless, you are really doing it wrong.

My main point is I think it’s much better to see yourself building you up. Your weight may go up or down, depending on your goal, but make no mistake: you are building. Your habits, discipline, strength, fitness, and confidence will all improve.
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Build > Grind

Rant over. Hopefully, this gives you something to think about.

Thanks for reading.

The 5 Best Back Exercises

5 Great Back Exercises

The back is a body part that tends to be neglected for the obvious reason that we can’t easily see it in the mirror. We can plainly view ourselves in the gym’s mirrors working on the beach muscles in the front. While that’s fun, let’s show the back some love.

Ignoring the back means missing out on lots of gains and more importantly, risking muscle imbalances and potential injury.

An over-developed front side (e.g. chest, anterior shoulders, etc.) can lead to tight musculature and a hunched over look, kind of like a gorilla. This means the muscles in the back are weak and over-stretched.

From a side view, there should be a virtual straight vertical line from your ears, past your shoulder, past the hip, leg, and ankle. An imbalance of the front side would pull the shoulder forward, in front of the ear.

Making sure to incorporate back exercises will help you maintain proper alignment. Oh yeah, it will also get you a strong and awesome looking back, too. Look good, feel good, be better at life, right?

Here are 5 of my favorite back exercises:

Deadlifts

This is first because it’s the best one. This isn’t exclusively a back exercise. When done correctly, it’s a compound exercise which works your entire posterior chain. Compound means it works more than one muscle group and more than one joint. Posterior chain is a fancy term for all the muscles on the back of your body. Deadlifts train your butt, hamstrings, and back. These are some of the largest and strongest muscles in the body. This means you’ll be able to work up to some pretty heavy weights and train your whole body efficiently.

Weighted Pull-Ups

You don’t have to use added weights to benefit from it. In fact, being able to do pull-ups in itself is pretty impressive. Pull-ups are another compound movement. They mainly work your latissimus dorsi (the large muscles on either side of your back). But they also target your shoulders, biceps, smaller muscles in the back, and your forearms and hands.

Adding weight obviously makes pull-ups more difficult and also more rewarding. Without it, your options for efficiently developing strength are limited. There are other ways to increase the progressions of pull-ups but being able to add weight is really efficient.

Varying the width of your grip slightly changes the emphasis of the pull-ups. Positioning your hands wider will focus more on the outer lats. Pulling with your hands closer together will focus more on the lower lats. It’s a good idea to incorporate a mix of both for better back development.

If you’re not able to do pull-ups yet, don’t worry. You can start with the lat pulldown machine. Another way to work your way up to pull-ups is to do negatives. Negatives are when you focus on the lowering part of the exercise. For this, you jump up to the bar and hold yourself in same position you would as if you’d just completed a pull-up. As slowly as you can, lower yourself until your arms are almost fully extended. Drop from the bar and then jump back up for the next repetition.

 

Weighted Chin-Ups

Chin-ups are a variation of pull-ups that work the same muscles, but a little differently. With pull-ups, your palms will grip the bar facing away from you (a.k.a. a pronated grip). For chin-ups you use and underhand grip, so your palms will face you (a.k.a. a supinated grip). This causes the biceps to be more involved in the pulling than they are with pull-ups.

You’ll see some pull-up bars will have handles you can use where your hands will face each other (a.k.a. a neutral grip).

 

 

Bent Over Barbell Row

Those two are examples of a vertical pulling lift. You want to make sure to hit some horizontal pulling too. Bent over barbell rows are a great way to develop your lats, rhomboids, trapezius and biceps. There are several versions of rows you can choose from.

 

 

A variation I like to use is dumbbell rows. Dumbbells require each arm work independently so you’ll ensure both sides are trained equally.

If you prefer machines, a seated row or a cable row can train these muscles similarly.

For you body weight exercise enthusiasts, you’ll love inverted rows. You can use a bar or suspension straps.

 

 

Good Mornings

Last up on this list of go-to back exercise are good mornings (I have no idea why they’re called that by the way).  It’s a hip hinging movement great for strengthening the lower back as well as the glutes and hamstrings.

 

There you have it. By no means is this an exhaustive list of all the possible back exercises.  Add these five to your training so you’ll be balanced, front and back. They’re a solid base you can use to build a strong, functional back that looks great!

Thanks for reading. Let me know your favorite back exercise in the comments!