Any Woman Can BUILD BACK MUSCLES In Just 16 Weeks Using THIS

This is a fact, any woman who wants to build back muscles has got to bring the heat. Especially if you want to build MASSIVE BUT FIERCELY FEMININE muscle in just 16 weeks.

A few months ago I took you step by step through her peak week for The Phil Heath Classic figure competition. When I say she walked away a complete newbie that EVERYONE (including Mr. Heath himself) couldn’t stop talking about… I mean it.

But she didn’t start off like this. In fact she had a lot of work to do. But for a first timer, we walked away with trophies and a clear vision for her next steps… Prepare for the hard road to the IFBB.

What Every Competitor Needs To Win…

I have said time and again that your next show’s prep begins the moment you step off the stage.

When I took a look at Kieva’s progress one thing was clear. She needs muscle.

So… Onward started our quest to build her physique. The first part we focused on is back.

And today, I want uncover for you exactly what we did to build more muscle in just 16 weeks.

I’m giving you the step by step formula it takes to build your back. And unlock the secret to massive FEMININE muscle gain with a step by step blueprint for every woman looking to sculpt an hourglass physique.

Specialized Training Is Queen

As a coach when I’m working on programming for a client, one of my secret tools for muscle building success lies in specialized training. In this approach you want to take 1 or 2 body parts that you want to grow and train them 3 times a week with an intense workout.

Fact: Volume is the key to growth. And applying this principle in a smart way gets results.

In Kieva’s case, the first muscle we wanted to grow was her back. So we took 3 days a week of intense back focused workouts to challenge those muscles to grow. And boy did they ever.

But here’s the thing… Even the way we approached her set up had a strategy. To FULLY take advantage of this specialized training we zeroed in on width and thickness.

The V Taper Secret (Width/Thickness Training)

One thing you’ve got to realize is that the muscles that so many of you want to build have multiple parts. They’re often not just one big muscle, They are a group of muscles that all work together and flow seamlessly into one another to shape your dream physique.

Read This Next  6 Ways You're Messing Up Your Squats & Form Tips to Fix Them

So we had to approach back training with this same concept.

Our Winning Training Split

On Mondays we focused on width which included wide grip pulling motions like pull ups and lat pull downs.

On Wednesdays we focused on detail which targets the middle back and includes cable and Dumbbell row variations.

And on Fridays, we focused on the small details she personally needed to build her back with out of the box exercises like Meadow rows, deadlifts and rack pulls.

Once we had the formula in place with her training, our work wasn’t done yet.

Kieva is an ALL NATURAL ATHLETE. So special care needed to be taken in two more areas.

Rest Recovery & Eating

This next tip that I have for you is a crucial part of the process.

Remember I revealed to you that Kieva is 100% natural. With the exception of creatine and protein powder, she takes no other muscle building supplements.

That means her success in building muscle lies HEAVILY on her diet, rest and recovery.

Want to know the dietary secret behind muscle building success?

You’ve got to EAT to be lean. FOOD is your greatest ally in this game. Not your worst enemy.

A Unique Obstacle To Our Back Building Goals – Her Diet

Keiva has two obstacles to her goals. – she’s vegan and a hardgainer.

As a vegan it’s difficult to get in enough protein, as a hardgainer, it’s difficult to get in enough calories to truly see muscle grow.

What has helped is having a fully designed meal plan that knocked both of these issues out of existence. She eats on average about 2600-2800 calories per day – all while maintaining a lean frame.

Some of you may be shocked to hear this, and you realize you aren’t eating enough. If you can fix this issue, you’ll be halfway to your goal.

But the eating part is just one of the “magic formulas” you need to master. The other important part that doesn’t get talked about enough is the role of rest and recovery.

Fact: You Aren’t Building ANYTHING in the Gym.

You’re tearing tissue down. Muscle Building happens AFTER you finish that workout. It happens when you recover.

Specialized training is VERY taxing on the body.

So allowing yourself rest days is a crucial part of this process.

Read This Next  The Dark & Dangerous Side Of Bodybuilding Competitions For Women

Taking about 1 or 2 days completely away from the gym or home workout will ensure you allow your muscles the time they need to rebuild torn tissue, and give birth to the gains you’re struggling to have right now.

Specialized training and volume are two of my biggest secrets to building a beautiful, graceful and strong back.

And if this is a goal of yours too, then check out THIS video where I’m pulling back the curtain and taking you step by step into my own back and shoulder building program that has helped me to shape an Olympia-level V taper.

The Smarter Approach to Your Prep Always Wins in the End - Download My FREE Contest Prep Crash Course

 

Look, the one thing I want you to learn from everything I share is that you can indeed have a SMART prep, and look amazing in the end. You CAN do things the right way, and WIN on stage.

All it takes is working with the right advice and tips to help you to get there, and to truly develop into the amazing athlete that you already are.

I pride myself on developing my competitors. To TRULY guide them, hands on, to their best. To be there for them for that motivation, mental support, honest feedback, and attention to detail that will get them to their winning physique.

Let’s Create A Winning Physique For You

I created this amazing eBook to help you to start to take a smarter approach to your prep – all while looking your ABSOLUTE BEST on stage!

In this eBook I’m breaking down everything you need to consider when it comes to cardio and weight training for prep, dieting for your show, posing and presentation tips, and so much more!

Plus, I’ve got some really great bonus videos that will help you to master the game, and figure out exactly what you need to do to ensure that you look like a star up on that stage.

You Deserve to Win!

0 0 votes
Article Rating
Subscribe
Notify of
2 Comments
Newest
Oldest Most Voted
Inline Feedbacks
View all comments