The parking lot is full. Front windows are steamed up as you head through the
gym door. You order up your favourite pre-workout beverage and take a moment
to relax and psyche yourself up as you look through your training journal. Sipping
your drink you look around... ya, it's the same familiar crowd.
The familiarity is exhilarating. You throw your bag down,
grab your wrist wraps and crank up the tunes on your
MP3 player. Time to blast back!!

Since the dawn of weight training, the human
body has been celebrated in its aesthetic form
as evident in ancient art and statues from the Roman
and Greek periods.

Modern bodybuilding continued this tradition. In its
earliest years, the aesthetic build was the desired goal. As the sport grew, the
desired look began to evolve. If big is good, then bigger must be better.
Unfortunately, the marketability began to decrease. Mainstream America began
to lose interest in a sport where the behemoths continually dominated and were
rewarded.

Since David Henry began bodybuilding at sixteen, he has always focused his training on his aesthetic goals. He has developed a complete physique which was rewarded with a top ten finish at the 2007 Mr. Olympia. At 5'5", this is a rare feat.

The ability to steadily add five pounds of proportionate muscle each year allows a bodybuilder to improve upon the look that helped them achieve their pro card. Henry's workouts for each body part are short but intense. When this guy hits the gym to train back, watch out! There isn't time to waste! Henry has his eyes on a number of pro shows throughout 2008 and topping his placement at the Olympia is definitely an achievable aspiration.

For added intensity and definition training, choose two exercises and perform descending sets. After thoroughly warming up, begin with a heavy weight for 10 to 12 reps. Take a 30 second breather and perform 8 to 10 reps; followed by another short rest and then 6 to 8 more reps before one last rest and a final 4 to 6 reps.

During the off-season, longer breaks allow you to handle heavier weights, but be sure the breaks aren't too long. 60 to 90 seconds are acceptable when lifting the heaviest weights.

Chin-ups
Place your hands about 6 to 8 inches wider than your shoulder width. Use an overhand grip. With full control, pull yourself up until your chin nears the bar – hold briefly - and then lower yourself down, stretching at the bottom.

If you don't have the strength to perform this exercise, try using the assisted chin-up machine until you are able to make the switch. Stretch between sets.

Wide Grip Lat Pulldowns
Similar to the chin-ups, place your hands about 6 to 8 inches wider than shoulder width. Use an overhand grip to focus on the lats. Pull the bar down to your upper chest and contract the lats before releasing the weight back to the starting position. Stretch between sets. For variation, try using different bars.

Seated Cable Rows
Attach your favourite narrow grip handle to the cable and sit back with your back erect and your knees slightly bent. Lean forward to a position comfortable for you. This allows the lats to stretch a little and provides a fuller range of motion. Be careful though that it doesn't irritate the lower back. As you begin to sit upright, pull the weight towards your midsection and push your chest out. Pull the elbows back and squeeze your scapula together. Hold this contraction briefly before lowering the weight with control. For variation, try using different bars.

Reverse Grip Bent Over barbell Rows
This exercise can aggravate any lower back injuries you may have if done incorrectly, so be careful with form and weight.

Load up the bar with a comfortable weight. Keep your feet shoulder width or slightly wider apart. Grasp the bar with a comfortable underhand grip and lean forward at about a 45% angle. Using strict form, pull the bar up to your midsection and hold briefly, contracting the muscles. Lower the weight with full control. Stretch slightly at the bottom of the movement. For a slight variation, try an overhand grip.

• Always warmup thoroughly. Do cardio and a number of light sets to ensure the area of your body you are working is prepared for the unslaught you will soon be delivering.
• There is a time and place for cheating on exercises, but be sure it's near the end of a set when you are trying to squeeze out a final few reps. If you need to cheat from the get-go, the weight is too heavy and you're risking injury.
• Always remember to hit your back fully through the use of various width movements and bars. Your lats are important, but so too is the middle portion where thickness needs to be developed for complete development.
• Keep a journal of your training and at each workout aim to better the previous workout. You may remember what you did last workout, but how far have you progressed from even three weeks ago?
• Don't be afraid to experiment with your back routine. Try various exercises, sets and rep ranges and find what works best for you.

 

 

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