Bodybuilding by ROGAN RICHARDS

Back is one of those large muscle groups that are hard to isolate. I can’t teach you how to make complete mind muscle connection, that’s something you need to learn by trial and error. But here’s a few tips;

1. Fully extend and contract your back muscles when performing the exercise.
2. Think about extending and contracting your back muscles NOT moving the weight.
3. If you need to hold the contraction for 3 seconds each rep to feel it activate – do that.

In the meantime watch me flex and act like a monkey in lycra! Enjoy!

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Because everyone’s body is different the way you squat may vary from person to person. Here are some basic rules that you should demonstrate. Keep your core tight and tense throughout the movement, imagine as you take a breath in you are drinking cement that then sets in your core just before you lower your body into the squat. Keep tension in your legs on the way down, don’t just drop. When you are in the squat position re-activate your quads then push through them and the heels of your feet to bring you back up to the standing, starting position. Breath!

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It was a super cold Melbourne winter night but I still got my top off for you guys as I smashed delts. I have a lot of shoulder videos because they are a muscle that you can train in a myriad of ways. Changing the weight, the exercises, and your technique. One thing you will notice is even though I may have many videos about one muscle group, not one of those videos will ever be the same.

I believe a constant change in the gym inspires the best results.

Massive thank you to OASIS Fitness Centre.

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My arms are bursting from the skin and I wanna show them off. You can go heavy when training any muscle but you should always use volume when training a smaller muscle group. Volume means high reps, super-sets, pyramids, any way you can keep your muscles under constant tension for as long as you can bear the pain.

It was 1 am when I filmed this video and I was in the middle of my battle with Skip’s meth addiction. I was hurting bad. But I can tell you all that the weights were the biggest help I had during that year to keep me from falling.

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