[1/6]Strength Training ~ Back/biceps[1/6]

Vitek's Training Guide​

Hello, welcome and thank you for reading atleast my introduction. I'm Adam, and I train for under 90kg weightlifting. I occasianly also compete in powerlifting, but only in the offseason when I tend to bulk up to 110kg+. I am very relgious with my training and diet and it tends to play a very big deciding factor in my day to day decision making.
I train 4 days a week, my training splits are as follows:
Monday - Chest, Triceps & Calfs
Tuesday - Back, Biceps & Lower Abs
Thursday - Legs & Upper Abs
Saturday - Shoulers, Traps & Upper Abs

I will be writing 6 guides in total, one for each day of training, another for nutrition, supplementation and stretching and the last for gear, equipment and specialised techniques.

Exersize one ~ Wide grip pull-up
The wide grip pull-up is deemed as the god of all bodyweight exersizes by most. It is simple to preform, hands placed roughly one foot out from shoulder width, and pull until your eyes reach the bar.
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Exersize two ~ Deadlift
The deadlift is without the doubt the biggest core builder in any kind of training. It takes immense strength and technique. The wrong technique here will cause you a back injury. I don't wear a weight belt in these pictures, but i'de strongly advice its use to anyone else. The most important thing to remember about the deadlift is that you're pushing your hips out, with your arms straight, not touching your toes with the bar.​

NOTE: My friend didn't picture me with my feet positioned correctly, they should be flat! My backwards bend at the top of the rep is optional, I find it benificial, while others do not.
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Exersize three ~ Wide grip pulldown/lat pulldown
The wide grip pulldown is great for helping with your wide grip pull-up(see exersize one), and also for forming muscle cavities. It is by far the most effective way to strengthen your Laterals.

NOTE: It is debated wether you should pull military(behind neck), or standard(infront) - it's all personal preferance.
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Exersize four ~ Seated alternate curl
The seated bicep curl is a mass building excersize, which I find works great. It isolates the biceps tremendously and allows for a large stretch.​

NOTE: You can place the bench at any incline you like! I just prefer to be in an almost upright position.
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Exersize five ~ Ez/box bar curl
The ez bar curl is another great mass builder for your biceps and forearms. It's a strength dependant movement, so go as heavy as you can handle!(for 6-10 reps).
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Exersize six ~ Seated singular preacher curl
This is your shaping exersize for building the peak of your bicep. It's done slowly, and make sure to squeze at the top!
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Exersize seven ~ Standing bicep curl
I only do 3 sets of these, directly after my preachers. They are an excellent strength builder, and one of my faviroute exersizes!
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Exersize eight ~ Leg raise
These are for building the two lower sections of your abdominals. I find they're the absolute best way to do it, next to leg raises(need to wait 'till shoulder day!). Remember to always crunch your abs together at the top of a rep!
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Exersize nine ~ Lower ab crunch
Pretty basic, keep your legs at a 90 degree angle and, CRUNCH!
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THANKS FOR READING!
NOTE: If you add my MSN I will more than happilly build you a custom workout towards the goals YOU want to achieve/what you have access to!​

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Thanks man, they should be alright now

 

That website has used all its bandwidth.

All you get is problems when you try and post this guide lol.

 

Oh for fuck sake lol, I acctually give up trying to host this.

~sorry guys.

 

Pictures seem to be alright, sorting out my leg pics now & I should be back rolling posting everything very shortly..

 

I enjoyed this guide. Great work. Helped a lot. Just a question, if I don't squeeze at the top of the preacher curl, it won't be beneficial?

 

You should squeeze at the top of every exersize, but there is no need to strain it, it's a natrual occurance.

 

I see. Also, do protein shakes help greatly? And should they be drank after worrking out, before, or while?

 

There's different types of protein shakes that work different parts of the body. The one you are talking about is the mass gainer which is primarily used after work outs. There's specific creatine that "cuts" the body and defines the body as it develops into more muscle instead of fat. I use something called whey before my work out because I have enough mass as it is and just want to cut my body more. That's just my workout. Every scenario is different.

 

One thing wrong with your guide is when you deadlift you don't want to lean back when deadlifting it isn't necessary you should try and keep back as staight as possible to prevent lower back problems. other than that it's a decent guide.

 

Nice guide, photos were a great help, looking forward to your next few guides.