Lee Hayward: The way I like to do my shrugs is a little different than I do most other exercises. I'll start off with light weight and do higher reps and then peering it up and then preferable by a weight account. So the numbers that I use myself, I'll start with 135, about 25 reps, 225 for 15 reps, 315 for 10 reps. Then I'll work my way back down, 225 for 15, and 135 for 25 again. I just find that this really works the triceps well if you work through a full range, now you're going to soft twitch muscle fibers with higher reps and fast twitch muscle fibers with the heavy weight the lower reps. So through the way that I can mix up my back workouts, and I just found works really good for me.
Patricia is doing her sets of shrugs now. And again where she is wearing a tank top, you nearly see the upper back working contract. Now a lot of people think shrugs shoulder exercise but really it's an upper back exercise. Your entire upper back is your -- the major muscle there as you triceps. That's why I very often like to do some shrugs or trap work with my back work exercise as well. Like I say, you could do with your shoulder workout, it's really personal preference but you do what works fine. They are three plates extractors. So my heavy sets of shrugs, I mean your lifting reps can help you enforce the grip.
I don't normally use the few stretch for most of my backward for exercises like this. So again, if you never used lifting strips for you just looking over your rib to make sure it stretch hanging between your forefinger and get them like that. Just keep your hands against the burn, use your free hand to wrap it around, then you grab the straps. Now they are one that are little tricky because your hands aren't stripped in. A little bit of practice is needed. This just really helps to reenforce the grip.
So now we're going to finish off our back workout with some hyperextensions for the lower back. And the gym that we train here, they actually got a couple of different variations with the over bench. I like to include both of them because both of them even that means the same exercise but feel as a little different. Let's see Patricia is doing hers now. We go down, we get a good stretch through the hamstrings and the lower back and then come up to your lower back as flat.
Sometimes, all their times, I was just banging out high reps with just my body weight. One of the best lower back work outs that I found is just do like four sets of 25, just using body weight, don't even need to hold any plates to your chest or anything like that. That'll really pump the lower back to finishing off. A great job, this is also an excellent hamstring exercise too. It works the lower back, gluteus as well as the hamstrings.
Patricia is really banging her reps here on the last count. Great job, again a fantastic way to finish off your back workout. I like to include the hyperextensions at the end of the back workout because if you're doing at the beginning, it can be like pretty exhaust to you lower back and it'll affect your other exercises. I am going to show you another - it looks very simple, that feels different, I actually find that this variation gives a better stretch in the bottom. So I'll just alternate between the two, like it feels where the muscles like to different. You need to feel the working, you should feel against the top left back here.
Finish off her back workout, now we're going to do some stretching for the back. It's a good idea after for anybody for to do some stretching for the muscles that you just worked. It helps the recovery. And it also helps to lay with muscle growth in that area, helps to stretch the face here, and actually increases the muscles between growth. Now I am using this back stretch here and stretching my legs. For the sake of video time, I am keeping it a bit short but normally I hold each of these stretches for at least a minute. The other one that I like to do is just simply touching your toes. It's great for the lower back. And here I hold that for at least of a minute of each stretch as some. We were doing lots of chin ups during our workouts; I really don't need to do that now.
But anyway, there is a good back workout that you can try and if you like to get some more tips like this, check out the link below and go to my website www.leehayward.com and sign up for my free ten muscle building tips email course.
Patricia: That was my bad, wasn't it, 30 push ups?
Lee Hayward: Here you go. After her hard workouts, Bud Light Lime for all you do, this Bud is for you, the ultimate post workout shake, But Light Lime, and a sign typically proved in increase muscle. Works great when stacked with pizza.
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