Back & Bi's Muscle Matrix Evolution
Back and Biceps is a great combination for several reasons. One reason just the fact that you decided to workout two body parts instead of just one is a great idea because it tests your muscles more which ends up enhancing your strength. When you decide to do more than one body part you're also consuming time when in the gym because the next day you can do a totally different combination and not have to worry about Back or Bicep exercises for the next week. Workout smarter, not longer and harder.
Back and Bicep workouts are majority both pulling motions. It's good to do these lifts together and prevent injury. When you get into different exercises of pushing and pulling together you have to take it slow and be more careful because that type of exercising can be very hard on our joints and muscles.
Although some us feel invincible after we take our pre-workout, we are all human and must listen to our bodies. When you're lifting a certain way and doing pulling motions you're practically warming yourself up for the next lift, hence when you do back exercises your biceps get worked to.
Back exercises are good because they are compound movements. Like the name compound, more than one of something, when you exercise your back you are also working out your arms, and sometimes even your shoulders. So doing back and biceps in one day is a great way for extreme muscle and strength growth. So I like to think when you're lifting your biceps, you are warming up for your back exercises, and when you are doing back exercises you are also working out your bicep muscles that just isn't the prime focus.
Some quick tips when doing Back and Biceps together that will help your muscles expand EXPONENTIALLY during your workouts. When you get to the gym or where ever you workout do some type of warm up. I'll always say this but it really is important and should not be skipped. Warm ups prevent injuries, which enables us to grow and get stronger. Concentrate on your reps, I know this doesn't sound like much you just go into the weight room and throw around some weights and get stronger but if you want to see leaner muscle growth and get cut up muscles then listen to this. Back and Biceps is a pull day. Concentrate on going slower during your lifts. For curls go slow lowering the bar, for pull ups go slower lowering yourself to the ground. Doing this will workout your muscles 10x more than going at a faster pace. Try doing 50 push ups fast and then try going slow. Tell me how many more you get going slow, 0!
Choose the right weight. I think this is almost the most important besides a proper warm up. You have to choose the correct weight which will allow you to do all exercises in the correct motions. Remember, good form will prevent injuries and increase muscle mass. If you're lifting to heavy you are putting your body at risk from doing an exercise wrong and injuring y
Besides taking the time and focusing on each rep and really going slow, another way of increasing lean muscle mass and fat loss it to super set your workouts. After you do a back exercise, do a biceps exercise, or do 2 of one and 2 of another. This will help you get a bigger pump on because it will cause muscle confusion in our muscles and accelerate blood to each of our muscles and get that skin tightening pump feeling we all crave.
I highlighted my favorite Back and Bicep workout. Take a look and pick something up!
All exercises 3 sets of 12-15 reps.
1) 21's
Start with bar down. lift up to Belly button then down 7 times
Start at belly button then lift up to shoulder blades
Start from bottom and do one full up to shoulder blades.
you just did your first set of 21's! I start with this every time I do Biceps, and the pump never changes!!
2) Single Arm Rows
I'd suggest picking a good weight throughout your entire workout, but for this one test your limits and go as heavy as possible. This is a great lift for muscle mass and creating heart rate to go up and fat burning to happen.This workout is known to increase testosterone in men when lifting heavy weight and doing more reps than you can handle, don't worry after this exercise you can take a nice breather before the next but go heavy and crunch those reps out.
(I recommend super Set 3 & 4) save time and increase pump and lean muscle growth
3) Reverse Grip EZ Barbell Bicep Curls
GREAT FOR MASS, GREAT FOR FOREARMS, do this for a few weeks and you'll see new develop especially on your forearms and it grows your biceps exponentially.
4) Close Grip EZ Barbell Curl
Make sure go concentrate on form, this exercise is weird, you won't really feel the skin tearing pump from your biceps in this exercise in less you concentrate on going slow especially lowering the bar.
Super Set 5 & 6 If you'd like for total Muscle Hypertrophy (Increase in Muscle during workout)
5) Bent over Barbell Row (knuckles up grip)
I go light here but whatever your goal is do that weight. It's easy for me to go light so I can concentrate on form and hitting the muscles.
6) Bent Over Barbell Row (palms up)
This exercise works back and more important biceps like crazy! The professionals will tell you that they do this more for biceps than they do for their back!
7) Pull ups
You can do assisted pull ups until you can do a few on your own. Don't worry everyone started out having someone hold their legs or on the machine. Do this for a few weeks until muscle failure and you will start to do sets of 10 pull ups on your own! Pull ups is a great compound exercise, you work your core a lot along with your back and biceps and arms. This workout is great for burning fat as much as it is to build lean muscle.
8) Deadlift
Concentrate on form here. I've seen lots of people hurt themselves because they decided to do a few extra pounds. Sacrifice your ego and go lighter here. Concentrate on form and work your way up to the weight you want to get. Always have a spotter when doing dead lifts also.
9) Hammer Curls
I LOVE hammer curls. It gives me skin tightening pumps, it gives me a huge rush of blood to my muscles, and most importantly my arms become so vascular. Hammer curls are also really good for our forearm muscles. I have so much forearm muscles from doing hammer curls, when I don't flex my forearm muscles are flexing on their own. A
I said this is a back and bi's exercise yes. But I've done lots of research and the professional made it clear that you can maximize chest strength and size more efficiently doing a number of back exercises before. So I decide to do a quick 4 sets of push ups after.
A few sets until failure. I still can be sore after 4 sets of push ups.
You concentrate on going slow and until you can't go anymore you'll be sore too.
10) Push ups
a. Legs elevated push ups 1 set as many as I Can do, normally 50 first set
b. Hands wide set push ups as many as I can do usually 35 second set
c. Hands Close set of push ups as many as you can do.
d. legs elevated regular hands as many as I can do.
All exercises 3 sets of 12-15 reps.
Go slow and concentrate on form.
You will feel it the next day with this amount of repetitions.
Implement super setting while concentrating on form and you'll lose fat and increase lean muscle mass like crazy. Remember to have a nice tasty protein shake so you can watch your muscles grow EXPONENTIALLY!
Back and Bicep workouts are majority both pulling motions. It's good to do these lifts together and prevent injury. When you get into different exercises of pushing and pulling together you have to take it slow and be more careful because that type of exercising can be very hard on our joints and muscles.
Although some us feel invincible after we take our pre-workout, we are all human and must listen to our bodies. When you're lifting a certain way and doing pulling motions you're practically warming yourself up for the next lift, hence when you do back exercises your biceps get worked to.
Back exercises are good because they are compound movements. Like the name compound, more than one of something, when you exercise your back you are also working out your arms, and sometimes even your shoulders. So doing back and biceps in one day is a great way for extreme muscle and strength growth. So I like to think when you're lifting your biceps, you are warming up for your back exercises, and when you are doing back exercises you are also working out your bicep muscles that just isn't the prime focus.
Some quick tips when doing Back and Biceps together that will help your muscles expand EXPONENTIALLY during your workouts. When you get to the gym or where ever you workout do some type of warm up. I'll always say this but it really is important and should not be skipped. Warm ups prevent injuries, which enables us to grow and get stronger. Concentrate on your reps, I know this doesn't sound like much you just go into the weight room and throw around some weights and get stronger but if you want to see leaner muscle growth and get cut up muscles then listen to this. Back and Biceps is a pull day. Concentrate on going slower during your lifts. For curls go slow lowering the bar, for pull ups go slower lowering yourself to the ground. Doing this will workout your muscles 10x more than going at a faster pace. Try doing 50 push ups fast and then try going slow. Tell me how many more you get going slow, 0!
Choose the right weight. I think this is almost the most important besides a proper warm up. You have to choose the correct weight which will allow you to do all exercises in the correct motions. Remember, good form will prevent injuries and increase muscle mass. If you're lifting to heavy you are putting your body at risk from doing an exercise wrong and injuring y
Besides taking the time and focusing on each rep and really going slow, another way of increasing lean muscle mass and fat loss it to super set your workouts. After you do a back exercise, do a biceps exercise, or do 2 of one and 2 of another. This will help you get a bigger pump on because it will cause muscle confusion in our muscles and accelerate blood to each of our muscles and get that skin tightening pump feeling we all crave.
I highlighted my favorite Back and Bicep workout. Take a look and pick something up!
All exercises 3 sets of 12-15 reps.
 |
| 21's Bicep curls. |
Start with bar down. lift up to Belly button then down 7 times
Start at belly button then lift up to shoulder blades
Start from bottom and do one full up to shoulder blades.
you just did your first set of 21's! I start with this every time I do Biceps, and the pump never changes!!
2) Single Arm Rows
I'd suggest picking a good weight throughout your entire workout, but for this one test your limits and go as heavy as possible. This is a great lift for muscle mass and creating heart rate to go up and fat burning to happen.This workout is known to increase testosterone in men when lifting heavy weight and doing more reps than you can handle, don't worry after this exercise you can take a nice breather before the next but go heavy and crunch those reps out.
(I recommend super Set 3 & 4) save time and increase pump and lean muscle growth3) Reverse Grip EZ Barbell Bicep Curls
GREAT FOR MASS, GREAT FOR FOREARMS, do this for a few weeks and you'll see new develop especially on your forearms and it grows your biceps exponentially.
4) Close Grip EZ Barbell Curl
Make sure go concentrate on form, this exercise is weird, you won't really feel the skin tearing pump from your biceps in this exercise in less you concentrate on going slow especially lowering the bar.
Super Set 5 & 6 If you'd like for total Muscle Hypertrophy (Increase in Muscle during workout)
5) Bent over Barbell Row (knuckles up grip)
I go light here but whatever your goal is do that weight. It's easy for me to go light so I can concentrate on form and hitting the muscles.
6) Bent Over Barbell Row (palms up)
7) Pull ups
You can do assisted pull ups until you can do a few on your own. Don't worry everyone started out having someone hold their legs or on the machine. Do this for a few weeks until muscle failure and you will start to do sets of 10 pull ups on your own! Pull ups is a great compound exercise, you work your core a lot along with your back and biceps and arms. This workout is great for burning fat as much as it is to build lean muscle.
8) Deadlift
Concentrate on form here. I've seen lots of people hurt themselves because they decided to do a few extra pounds. Sacrifice your ego and go lighter here. Concentrate on form and work your way up to the weight you want to get. Always have a spotter when doing dead lifts also.
9) Hammer Curls
I LOVE hammer curls. It gives me skin tightening pumps, it gives me a huge rush of blood to my muscles, and most importantly my arms become so vascular. Hammer curls are also really good for our forearm muscles. I have so much forearm muscles from doing hammer curls, when I don't flex my forearm muscles are flexing on their own. A
I said this is a back and bi's exercise yes. But I've done lots of research and the professional made it clear that you can maximize chest strength and size more efficiently doing a number of back exercises before. So I decide to do a quick 4 sets of push ups after.
A few sets until failure. I still can be sore after 4 sets of push ups.
You concentrate on going slow and until you can't go anymore you'll be sore too.
10) Push ups
a. Legs elevated push ups 1 set as many as I Can do, normally 50 first set
b. Hands wide set push ups as many as I can do usually 35 second set
c. Hands Close set of push ups as many as you can do.
d. legs elevated regular hands as many as I can do.
All exercises 3 sets of 12-15 reps.
Go slow and concentrate on form.
You will feel it the next day with this amount of repetitions.
Implement super setting while concentrating on form and you'll lose fat and increase lean muscle mass like crazy. Remember to have a nice tasty protein shake so you can watch your muscles grow EXPONENTIALLY!
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