GOAL #4: The huge and thick upper back
Building your back will not only make you look more manly and powerful, but it will improve your posture and stability and ensure an injury-free training. For these goals, on top of your standard back routine, you need to also hit your upper back with full body functional, load-carrying movements such as the ones used in strongman training regimes.
When planning your back routine, focus on tried-and-true back-builders such as wide-grip pull-ups, overhand barbell rows, bent-over two-arm dumbbell rows and wide-grip lat pull-downs. Instead of regular sets, consider performing giant sets that can really push you beyond your limits and bring the superior gains you’re looking for.
On the other hand, to make the most out of your back routine, make sure to include sessions of farmer’s walks at the end of each workout – simply grab the heaviest plates or kettlebells you can carry and walk with them as fast as you can for as long as possible without dropping them. Besides building your back muscles, this will help you develop a rock solid core, strengthen your legs and hips and tremendously improve your grip.
Also, get familiar with the snatch-grip deadlift, which is a deadlift performed with an extra-wide grip that ensures engagement of the lats and rear delts. Remember to keep your back straight and flat at all times during this movement.
GOAL #5: The V-cut in the lower abs
Developing those elusive V-shaped cut lines below your abs is just as hard as you think it is. Fortunately, there are many highly effective ways to do it. For starters, it’s worth noting that the V-cut isn’t a muscle – it’s a group of inguinal ligaments which originate from the hip and run into the pubic region.
The problem is, most of us have a thick layer of fat over these ligaments which prevents them from becoming visible. So just like in the case of revealing your six-pack, uncovering your V-cut demands a great deal of strict dieting and achieving a very low percentage of body fat. This, with the help of exercises that hit the lower abdominal region, more specifically both sides of the obliques and the transversus abdominis, will improve your definition and strength in this area.
The best exercises include the cable woodchop, the seated medicine ball trunk rotation and the kettlebell windmill. According to the recommendations from strength coaches, these exercises are best performed three times per week as a part of a circuit with 12-15 reps on each exercise in three rounds.
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