Overview
John Meadows leads a back training session with guests Darrell Mayo and Katie, providing technique tips and workout adjustments for those preparing for bodybuilding competitions.
Training Session Structure
- Darrell is one week out from his show, Katie is under three weeks out from nationals.
- Both athletes are in the final, intense phases of their contest prep diets.
- The session focuses on back exercises, with special attention to muscle engagement and form.
Back Training Techniques
- Emphasize driving elbows back or down instead of pulling with the arms to target the back muscles.
- Maintain correct body posture: avoid over-arching or sitting too upright, and keep tension on the back.
- Use straps only on the heaviest sets to avoid grip limiting performance, but not for all sets.
- Cluster sets and high intensity are reserved for early in the week before a competition to allow for muscle recovery.
- Vary grip (neutral, slight supination) and focus on squeezing at the contraction for optimal muscle activation.
Exercise Highlights
- Machine rows: Focus on perfect reps, allow slight cheating on heaviest sets.
- Pullovers: Avoid excessive arm movement to keep the focus on the lats and serratus.
- Band exercises: Promote strict form and deeper muscle contraction, especially for upper lats and teres.
- Trap bar rows: Preferred over barbell rows for better lat engagement via a neutral grip.
- Chin-ups: Keep chest lifted to engage the back, avoid letting deltoids dominate.
Competition Preparation Tips
- Reduce training intensity closer to the competition, generally after Monday for athletes competing Saturday.
- Use the early week for higher intensity; allow enough recovery for muscle fullness and glycogen loading.
- Small cues and technical tweaks can significantly improve back muscle engagement, especially for bodybuilders struggling to progress.
Participant Feedback
- Both athletes found the session effective and appreciated the focus on small adjustments.
- Katie noted the importance of stretch and squeeze at the end of movements.
- Darrell expressed gratitude for learning these techniques early in his career.
Decisions
- Train with higher intensity early in competition week.
Action Items
- TBD – Katie & Darrell: Continue contest prep and apply learned techniques in upcoming training sessions.
- Saturday – Darrell: Compete in scheduled bodybuilding show.
- TBD – Katie: Prepare for nationals using refined back training approach.