Phase 3: Maximise Your Muscle
CONGRATULATIONS: YOU’VE REACHED THE HOME STRETCH OF YOUR 90-DAY TOTAL-BODY UPGRADE. BUT DON’T EXPECT TO cruise to the finish line. “You’re going to turn up the dial on your training with heavier weights and complex combo moves that will tax your muscles and push your limits,” says Robert dos Remedios. And with greater effort comes greater reward – in the form of rock-hard muscle on a frame that’s already been chiselled by Phases 1 and 2. (If you haven’t completed those phases yet, you can download them free at mh.co.za). “It’s okay to start with Phase 3,” says Dos Remedios, “but each phase builds on the one before, so the greatest gains come from doing them in order.” And once you’ve finished all three, you’ll never again have to wonder what it feels like to be in shape.
Complete your transformation with this 30day plan to boost fat loss, build strength and reveal your best body ever
PERFECT THIS MOVE: SINGLE-ARM INVERTED ROW
Think of the inverted row as a chest press for your back. But in addition to hitting the muscles of your middle and upper back, it also targets your core. “It’s like getting two exercises for the price of one,” says Dos Remedios. “And when you do it with one arm, the challenge to your core becomes even greater.” In short, you take a killer exercise and make it even tougher. Follow these tips to master the technique and accelerate your gains.
Start with Your Working Arm Perfectly Straight
The shoulder of your working arm should be directly below the hand gripping the bar. “The load is greatest in that position,” says Dos Remedios. “And returning to it at the end of each repetition will give you a full range of motion.”
Use Your Feet
Unlike the standard inverted row (done with legs straight), the single-arm version is done with knees bent and feet flat on the floor. “That makes the load manageable,” says Dos Remedios. “I don’t know anyone who can do this exercise with good form while keeping their legs straight.”
Brace Your Core
The goal here is stability. “If you don’t engage your core, you’ll find it more difficult to maintain control,” says Dos Remedios. “You also won’t get the full benefit of the exercise. You’ll hit your upper back, but your core won’t come into play as much.”
Go Above the Bar
Reach for the ceiling with your free hand as you raise your chest to the bar. “Think of that arm as a helper,” says Dos Remedios. “A lot of guys don’t realise how hard this exercise is, and reaching for the ceiling with your free hand will offset some of the load and help you maintain your balance.”