Back Day!

So today was back day and it was no joke (is it ever?). I wanted tremendous focus today...in other words I wanted my mind/muscle connection to be spot on. Whenever I am looking for a more intense feeling in my muscle I utilize something I call the "GIT" principle. GIT stands for "get in touch," and it helps me to better feel each individual exercise exactly where I want to target it. I do this often with back. In order to explain what I am talking about, here is a recent question I was asked...the answer of which was in a recent edition of my Iron Man "Net Results" column...


Q. I am hoping you can help me with this as my next contest depends upon it! The judges seem to love my physique, with the exception of my back. They say it is “shallow,” and I would have to agree. The problem is that no matter what I do I just can’t really feel and “get in touch” with my back muscles while I train them. I get very little pump and never a hint of soreness. I train very strictly and slowly and I feel I am using proper form (in fact, I am a form fanatic!). What could I be doing wrong?

A. Well, don’t feel too bad as this is not really an uncommon problem, and much of the time it is due to using incorrect form and/or too much weight to properly tax the back musculature. However, since you have mentioned that you make it a point to stress proper form in your workouts, lets look at a more unique solution to your problem that I have had a lot of success with in the past (when utilized consistently)…“GIT” sets.

Ok, so what does “GIT” stand for? Very simply…get in touch. No, this does not mean you will be making phone calls, writing letters or sending emails to your back, but will be forging the all important mind (nervous system)/muscle connection before you ever touch a weight! The next question is, how? Glad you asked (am I talking to myself yet again?).

Let’s say the first movement in your back program is the CG Seated Cable Row. First sit quietly on the bench, close your eyes, and visualize in your mind the perfect set. See yourself using stellar form, while imagining your back becoming pumped and full beyond belief! Play it like a movie in your head…but don’t only see it…feel it as well. Research has proven that if you can visualize effectively, the muscle fibers involved in the movement will fire just as they would while performing an actual set. In other words, if you make it “real” enough, the body will believe it!

Once you have completed the visualization process it is time for “GIT” step two. I want you to perform the exercise itself, but without even touching the handle/bar or using any resistance. Again close your eyes and very slowly work through the movement from deep stretch to full contraction. Tense your back muscles harder through every inch of the ROM, feeling each fiber come into play. Both the eccentric and concentric contractions should take at least 10-15 seconds each, with a solid pause in both the fully stretched and contracted positions. Perform about 4-5 repetitions in this manner and put every ounce of focus and concentration you can muster into this GIT set. Done correctly you might actually break a sweat and achieve a significant pump and burn in the muscle!

These GIT sets are amazing for enhancing the connection between the CNS and muscles. And if you can create a stronger “neural drive” you will without a doubt exhaust more muscle fibers and motor unit pools, which will ultimately lead to more growth! You will also learn to start feeling each muscle in your back “function” to pull the weight toward you and stretch as it moves away. You will progress from simply lifting the weight to actually making it an extension of your own body.

This is something that can be done not only with the back, but with any body part you wish to better “get in touch” with. Although over the years I have developed an amazingly efficient mind/muscle connection, I will still occasionally use GIT sets if I need a little “centering” on a particular day.

Perhaps this can be of help to some of you as well.

Coach Broser...out!