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SIX TIPS TO A BETTER BACK


For a tapered, symmetrical back, Figure pro Amanda Savell uses these tactics to keep her muscles guessing

By Mark Thorpe | Photos by Naj Jamai











Tip 1
I always change up my routine. I never do the same workout back-to-back (no pun intended). I'll train with machines one week, then use dumbbells the next, then bars and cables.

Tip 2
When I'm leaning out for a show, I increase the pace of my workout. I do my sets and reps quickly, and between sets I'll train abs or even do 5—10 minutes of cardio. This can help bring down your levels of bodyfat.

Tip 3
Don't forget to change up your grips and grip widths. With certain back moves, sometimes I'll go underhand and other times I'll use an overhand grip to emphasize different areas of my back.

Tip 4
The back is very important in figure contests because, when developed, it can make your waist appear even smaller than it is. It will give you an X-frame, which is aesthetically pleasing whether you compete or not.

Tip 5
Want to widen your back? On cable rows, replace the close hammer-grip attachment with a long bar and do a wide-grip pull. This will shift the muscular emphasis from the lower lats to the upper lats a little more, helping you develop back width.

Tip 6
If you don't have access to an extension machine for your lower back, you can use a regular bench. Have someone hold your feet as you lie facedown over the side of the bench, and go up and down with your hands behind your head.

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4 Tips for Better, Stronger, Leaner Legs


     

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