Tag archive

hour glass

Dirty 30: Bigger Back Blitz

Yo! As you found out yesterday I’m rolling out FREE workouts for the entire week. Get the first one, Pecs of Steel right here: >> Pecs of Steel<<

These are concise workouts that get awesome results. The cool part –Each workout takes only 30 minutes to nail a body part for explosive growth. The workouts are precisely designed to allow progress even when time is an issue.

Today is  kickin’ off with the Bigger Back Blitz. 

Bigger Back Blitz
Photo Credit: http://beingpeterpan.com/wpcontent/uploads/2012/10/weighted-pullup.jpg

For guys, a jacked back stretches your shirt and builds the ultimate power look. Large traps and lats are a staple of a powerful, athletic physique.

For ladies, a toned and defined back helps create the look you’re going for—the hourglass body. Bringing up the back makes your waist appear smaller and creates symmetry with the hips.

If you’ve only got 30-minutes to train your back this super-set filled workout is exactly what you need.

Consisting of six of the best exercises this workout will hit your back from every angle to improve strength, muscle size, and muscle density.


 Superset 1:

Pull Ups: Pull Ups are the head-hancho for building up your backside. Pull-ups are a multi-joint exercise that will add slabs of muscle and definition to your lats and biceps.

Pull-ups will stimulate type-two muscle fibers, explosive fibers with the greatest growth potential. Perform four sets of five reps.

Too easy? Add some damn weight!

Face Pulls: Face pulls are a fantastic horizontal-pulling exercise for building stable shoulders and fully developed traps. In a cable stack use lightweight and row the rope attachment towards your eyes, driving your elbows as far back as possible. Perform four sets of 10-15 reps between sets of pull-ups.

Superset 2:

One Arm Dumbbell Rows: One-arm rows are a fantastic multi-joint exercise that will add thickness to your back, biceps, and forearms. Using a heavy weight perform three sets of 10-12 reps in the one arm row. Drive your elbow back as far as possible. By hitting a slightly higher rep range both moderate and fast twitch muscle fibers will receive stimulus, promoting greater growth.

Dumbbell Scarecrows: DB scarecrows are a phenomenal exercise for building stability in the shoulder. The external rotation will strengthen muscles in the rotator cuff to support the shoulder. Weight should be kept light for three sets of 10-15 reps.

Superset 3:

Side-to-side Rows: In a power rack or smith machine set a bar at waist height. Line up underneath the smith machine and perform a row, first to the right side and then to the left. Perform two sets of 10 reps per side, so 20 reps per set. This high rep sets will fatigue slow-twitch muscle fibers and force them to grow.

1 Arm Iso-Lat Pull Down: Set up by a cable stack and prepare for a memorable time.

Pull the handles down to shoulder height and perform 15 pull downs with your right arm while holding your left arm down by your shoulder. Switch arms and repeat, that’s one set. This exercise gives the lats a great stretch while creating a ton of muscle-building time under tension. Perform two sets of 15 reps.

This combination of heavy, compound exercises, isometrics, and extended sets recruits a tremendous number of high-threshold and low-hreshold motor units to create a powerful training response.

Bigger Back Blitz to build a beautiful backside
Photo Credit: http://pfiesterpfit.files.wordpress.com

The Workout

1a. Pull-Up/ Chin Up 4×5

1b. Rope Face Pull 4×10-15 Rest 30-60 seconds

2a. DB 1 arm Row 3×10-12

2b. Dumbbell Scarecrow 3×10-15 Rest 30 seconds

3a. Side-To-Side Row 2×10/side

3b. 45 Degree 1 arm Pull down 2×15-20/side Rest 30 seconds

There you have it: A quick Bigger Back Blitz is your key to building the coveted-power look.

By the Way

If you’re looking to build muscle, shred some fat, and build a healthy lifestyle I’m opening up my coaching program for a few lucky clients.

Here’s what people are saying:

  • Eric’s coaching is essential in my training as he breaks down complex scientific topics and applies them to my powerlifting, and making me a better Strength Coach. -Raven Cepeda, trainer, Monster Milk Athlete/Power lifter, Team USA Decathlete Denver, Colorado
  • Eric’s extreme attention to detail and motivation pushed my body to new limits. -Dr. Kyle Anderson, Eau Claire, WI, Chiropractor and Business Owner
  • My results with Eric have been the best of my life! -Bevan Cox, SCADA Analyst, Houston, Texas

Apply for the Coaching program today and you’ll qualify for my insiders discount. This is normally top-secret and reserved for a few close friends and family, so take advantage before it goes away.  You can check it out here.

What is your favorite back exercise? Better yet, how do you speed up workouts when short on time?

Strong. Shredded. Athletic.


Build Massive Shoulders in 30 Minutes

bodyweight training, Expert Tips to Build Muscle

I’ve got some more awesome short workouts for you coming up, as I already published a quick workout to build up your arms here. These workouts are extremely effective when you find yourself in a time crunch.

Building strong and defined shoulders is a trademark of having a good physique. Having a good set of well developed shoulders will be visible in any article of clothing while also making the waist appear smaller. Double Whammy!

Broad shoulders in men will make you stand out in any room while improving posture. In women having broader shoulders will accentuate the hour-glass figure and make the waist appear smaller.

The exercises below will improve shoulder health, definition, size, and power.

Dumbbell 1 arm Push Press: Use the legs to give your typical overhead press some extra power. Accelerate the bar with as much force as you can generate and hold the lockout position on each rep (this will build shoulder stability). Performing the push press with 1-arm will also provide a challenge to your core (specifically obliques) to stabilize the torso with a weight being held overhead.


1.Perform 4 sets of 6-8 reps with 30 seconds of rest between arms

Bent Over Lateral Raise: To perform stand up with the feet shoulder width apart and a slight bend in the knee. Hinge over at the hips, creating a stretch in the hamstrings with your body at a 45 degree angle. With dumbbells in hand and the arms hanging down retract the shoulders and pull the dumbbells apart (reverse fly). Hold each dumbbell at the top of the movement to stop momentum and squeeze the shoulders together.

2a. Perform 2-3 sets of 12 repetitions, super-setting with exercise 2b with 0 rest.


2b. Perform 2-3 sets of 15 repetitions, super-setting with exercise 2a with 0 rest.

Dumbbell Standing Y Press: Hold dumbbells in a neutral grip position and press up and out to form a Y. This exercise greatly challenges the shoulders, upper back, and their respective stabilizers to support the weight overhead.

**video performed using pronated grip rather than neutral grip, either works

Overhead Javelin Press:  With a neutral grip hold a straight bar, or barbell if able in a neutral position as if you were throwing a javelin. Press the bar overhead and transfer the bar to your other hand, perform a press and transfer the bar back to the original hand. The javelin press will really burn the shoulders and stabilizing muscles while simultaneously challenging grip strength.

3. Perform 2 Sets of 6-8 repetitions on each arm, resting 45-60 seconds between sets.

There you have it, a quick workout to build health, ripped, shoulders in less time than it takes you to drive to the gym. Share me!

Copyright 2012 by Eric R Bach.  All rights reserved.  This material may not be duplicated or distributed without written consent from the author.

Go to Top