Moves For Building A Wide Back

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Building a wide back gives you not just the confidence of being physically toned and firmed, but also lets you improve your overall body physique.

Building a wide back helps gain serious muscle

That is true and when it comes to strength training, back targeted routines require more emphasis on training.

A common perspective is always training those body parts that you can see in the mirror like the abs, chest and biceps, leaving those parts like the back often ignored or neglected.

Make sure to balance your training

When you do not promote a balanced training program, you often get yourself into a rut when seeing that you do not get to see the desired results that you need. This is often the case when you neglects your upper and lower back muscles that results to what is commonly called an incomplete physique.

This is a common mistake often committed by many commercial gym trainees and needs to be corrected.

Although training the back may be a bit more cumbersome, but it can surely pay off in well-deserved physical dividends.

In fact, developing you back muscles give you the superhero physique that you have always dreamed of.

Getting that V-shaped back

To achieve the best back form focuses on the width, so focus must be provided for the lats. When toned lats is combined with firm midsection, then you are guaranteed to gat the V-shape that you have long been wanting to have.

There are two common movements that work the lats.

The power pullups

This is one of the ideal bodyweight exercises that give focus for the lats. The chin-up and the neutral grip pull-up are the two common pull-up movements.

Chin-ups sport a supinated or underhand grip, while the neutral grip uses a grip with palms that face each other.

The proper pull-ups hit the lats muscles hard when done in the proper form. Pull the body up until the chin goes over the top of the bar and you go down until the arms stretch downward to carry your weight.

Don’t resort to jerking your pull-ups upward which does not give you the effects that you desire and only end up bust.

Just make sure to work on it progressively until you get it right and sustained.

The strong pullovers

This is an oft-neglected routine that brings a lot of benefits, especially the back. It allows you to build a wider back structure.

A dumbbell pullover can work wonders. Lay across a bench holding a dumbbell in both hands. Use both hands to elevate the dumbbell over the face and up to the air. Make sure not to drop the weight.

Stretch the dumbbell back until it touches the floor and return it back to the top before going back into the stretch to do another rep.

With the EZ curl bar, you do the same routine except that you lay on a bench asa if to do a dumbbell bench press. When you have the bar close to your body, tuck your elbows in as much as possible before stretching it back to follow the same deep stretch. Return to the chest and repeat the steps.

Six week training table

Here is a weekly table for training your back. Make sure to have 45 seconds rest in between 7 by 3 sets and 30 to 90 seconds of rest in between the 6 by 5 sets.

DAY ONE: DIPS & CHINS UPS

DAY TWO: LOWER BODY SETS

DAY THREE:  UPPER BODY SETS

DAY FOUR: LOWER BODY SETS

DAY FIVE: UPPER BODY SETS

After six weeks, you will surely start to feel the effects of your back training and at the same time also show some effects on your arms and core.

It may not be as much yet, especially since the focus was the back, make sure to follow through on the workouts by doing conditioning exercises for the arms and shoulders.

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How to Do Your Fave Workouts This Summer Without Overheating

When summer comes, we can’t wait to get outside and soak up the sun. But a few weeks into summer, we’ve retreated to the comfort of the AC. Maybe it’s global warming … or maybe I’m just becoming less tolerant as I age. Summer always sounds like a good idea until it’s here then I feel like the sun I’ve spent so many months dreaming about is here for only one purpose — to get in the way of my workouts. And it doesn’t stop there. Depending on where you live, the thermometer only tells part of the story. Where I live, the humidity makes …

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6 Highlights From the Track and Field Olympic Trials

You know how you go on an awesome trip, and when you come home and people ask you about it, you barely know where to start? That’s exactly where I currently stand with the incredible trip I took to Eugene, Ore., earlier this month with Brooks Running. We’re Brooks Running ambassadors, as you might recall, and they invited all the blog ambassadors out for the 2016 U.S. Olympic Team Trials for Track & Field. And yep, it was pretty much the experience of a lifetime. I mean, what those athletes did out there on the track? If that is running, I …

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Cheeseburger Salad

This salad has everything I love about a cheeseburger, sans the bun. Chopped romaine, tomatoes, avocado, pickles and shredded cheese are topped with grilled burgers and red onions and drizzled with a seriously delicious dressing.

Of course, if you prefer to make this with turkey burgers or even veggie burgers, that would work too! Please welcome Heather who is guest posting for me today…

(more…)

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7 Reasons Why You Need to Subscribe to Our New Podcast

Hey, guys, exciting news. We have a podcast! Every week or two, we will be bringing a little dose of FBG to your ear holes. As you might imagine — we rather creatively, we know — are calling it the Fit Bottomed Girls Podcast! And you can listen to it wherever you get your fave podcasts from: iTunes, Libsyn, Soundcloud. It’s in all the places. Plus, we’ll have them here on the site in a blog post each time an ep (yeah, that’s what podcasters call episodes — we’re so in the know now) goes live. The first official episode hasn’t …

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Going Commando … By Not Going Commando

I’m not a big on celeb trends. I mean, if Rihanna and T-Swift are wearing it, cool, but I give much more attention to when a good friend calls and says, OMG, this stuff is amazing. You feel me on that, right? So when Commando sent me a top and bottom from its new activewear collection (set to launch this fall) to review, I was, you know, interested in trying it for the ongoing underwear debate (still heated, yo), but not much more. Until I pretty much fell in love with the sports bras. (Turns out celebs are just like us!) First, let’s talk about the …

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Curry Turkey Bites + Apricot-Ginger Sauce

Contrary to popular belief, most of my best friends IRL aren’t Paleo eaters. But who cares? I hang with a gal pal posse that meets for regularly scheduled meals and coffee dates to escape for an hour or two from our hectic schedules. These ladies help keep me sane, especially when I’ve been cooped up at home, cranking away on all things Nom Nom Paleo. Besides making me laugh every time we gab, my friends also keep me grounded in what “normal” folks want to eat. They’ve made clear that my Paleo-fied chocolate cake (a recipe that I’m testing for cookbook #2) passes their scrutiny, but they’re totally not onboard with my offal-filled delights. Despite our dietary differences, though, we do agree that all recipes should be family-friendly, easy yet flavor-packed, and filled with protein and veggies. If the dish can be made ahead, freezable, and portable, all the better.

Today, I’m dedicating this recipe to my gluten-lovin’ buddy and fellow posse member, Maria, who was thisclose to moving away with her family to the East Coast this summer. Luckily, fate intervened, and our “talking club” is intact for the foreseeable future. Inspired by a recent conversation about ground turkey—Maria’s favorite protein—I experimented in the kitchen with different vegetable and spice combinations to come up with the perfect savory bite. If you’re not a ground turkey super-fan like Maria, feel free to substitute ground chicken, pork, beef, bison, or lamb. (Heck, you can even throw in some ground hearts, too, if you’re feeling extra Paleo.) The tangy and sweet dipping sauce makes the turkey bites taste even better, but make sure you find a jam that’s sweetened with only fruit and isn’t packed with other crazy ingredients. 

Now, who’s ready to make these savory turkey “cookies”?

Makes 30 (2-inch diameter) patties & ¾ cup dipping sauce

Ingredients

Curry Turkey Bites

• 1 pound ground turkey (step away from the super low-fat stuff!)
  
• 2 cups (230 g) shredded sweet potato (about 1 large one)
  
• 1 cup (60 g) finely chopped Swiss chard leaves, loosely packed 
  
• 1 large egg, whisked
  
• 1 teaspoon minced garlic
  
• 1 teaspoon minced ginger
  
• 1 serrano pepper, seeded and minced (optional)
  
• 2 scallions, thinly sliced
  
• 1 tablespoon Indian curry powder 
  
• 2 teaspoons kosher salt
• Juice and zest from 1 lime
  

Apricot Sauce 

• 2 tablespoons coconut aminos
  
• ½ cup apricot jam (sweetened with fruit juice)
  
• ½  teaspoon minced fresh ginger
  
• ¼ teaspoon freshly ground black pepper
  
• 2 tablespoons lemon juice
  

Equipment

• Food processor or box grater
  
• Chef’s knife
  
• Cutting board
  
• Large bowl
  
• Small bowl
  
• Microplane
  
• Measuring cups
  
• Measuring spoons
  
• Medium-sized dishes
  
• Parchment paper
• Rimmed baking sheets
• Small saucepan
  
• Silicone spatula

Method

Preheat the oven to 400° F convection bake or 425° F non-convection bake with the rack in the middle position. Line two rimmed baking sheets with parchment paper and set aside.

In a large bowl, combine all the turkey bite ingredients: ground turkey, shredded sweet potatoes, chopped chard leaves, whisked egg, garlic, ginger, serrano pepper (if using), sliced scallions, curry powder…

…salt, and the zest and juice from one lime.

Yes, these patties are packed with vegetables.

Using your hands, mix all the ingredients together until well combined, but don’t overwork the mixture.

You can check for seasoning by pinching off a bit of the meat mixture and frying up a tiny patty. Taste it, and adjust the seasoning as needed.

Scoop out heaping tablespoon balls and arrange them on the two lined baking sheets, making sure they sit about 2 inches apart.

Smoosh each ball with your fingers into ½-inch thick patties.

Cook one tray in the oven for 15  minutes or until browned on the edges and cooked through, rotating the tray at the midway point. Bake the second tray of patties the same way.

While the bites are baking, make the dipping sauce. 

In a small saucepan, combine the coconut aminos, apricot jam…

…and fresh ginger.

Stir the sauce over medium heat until simmering. 

Remove the pot from the heat, and add the freshly ground black pepper and lemon juice.

Serve the turkey bites with the dipping sauce. 

Pro-tip: The turkey bites can be stored in a sealed container in the fridge for up to a week or in the freezer for up to a month. It’s the gift that keeps on giving.

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Looking for more recipes? Head on over to my Recipe Index! You’ll also find exclusive recipes on my Webby Award-Winning iPhone® and iPad® app, and in my New York Times-bestselling cookbook, Nom Nom Paleo: Food for Humans (Andrews McMeel 2013).

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