We all want to get the best out of our workouts… don’t we?

When we force our muscles to do things they aren’t used to, they have no choice but to change. Increasing weight, decreasing rest time, slower tempo and more volume are all ways to shock the body into muscle growth.

This one simple tip that I have implemented into my training program recently and it has helped me to target the muscles doing the work. I feel that I get much better contractions in those muscles for the rest of my workout. I have certainly noticed the different if I don’t do it.

Here’s what I do:

  • If today is a back day/pull day, I would do a normal warm up on a cardio machine to just to get the blood flowing around my body.
  • Then use a seated row machine (preferably a pin-loaded one) with really lightweight.
  • I will then do really slow reps focusing on a 2 second hold at the bottom, so you really feel the stretch.
  • Then a slow concentric (up phase of the movement) with another 2-3 second squeeze and hold at the top.
  • When holding the squeeze, make sure to really focus on the muscles you’re training.
  • For the seated row, you want your lats, rhomboids and traps to be doing the work – not your biceps.After 2-3 sets of 12 reps on this lightweight, your back should feel full of blood, but certainly not fatigued.You’re now ready to move onto your full workout!Give it a go and drop me a message with how you went.

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