Aloha Steemians!

I would like to share my training routine with you, which is more than just a routine, but also a part of my life. It helps me to improve my performance not only in training but also at work, to maintain my mental balance and to deal with problems.

Make sure you check out my previous posts:
The Importance of Your Mindset #1
The Importance of Your Mindset #2
WORKOUT PLAN - Overview
WORKOUT PLAN - Chest & Triceps

Topic of this post: BACK & BICEPS

• Attack your back muscles from different angles to build thickness, width, definition and strength
• Use the preload from back training to fully utilize the biceps

Your back is one of your major 3 muscles groups. Your chest, back and legs. You have to develop all muscle groups equally so that there are no imbalances. Opinion to straps: don't use them. You'll feel that your grip won't be enough but with the training you'll improve your grip strength naturally if you don't wear straps.

There is a main principle that applies to every workout:
Do not count the repetitions, do not pay attention to numbers, but continue until your muscles burn like fire and then enforce the last 2-3 repetitions. Go to muscle failure and beyond. That's what counts and ultimately makes the difference. Concentrate on the execution, the technique is crucial for muscle contraction. Take always enough weight to collapse on about the 10. rep - muscle failure is the goal. A set should least at least 40 seconds with the highest tension to give the muscle the necessary stimulus to grow and enhance.

I can only ever emphasize: the most important thing is continuity. Go to the gym, but go with a plan. Improve and refine your plan more and more. I give you the basics, but each body is different, so adapt it to your needs and performance.

and stay tuned for my next topics, in which I'll continue with detailed workout plans!

• Create a workout plan
  • Detailed workout plans
    • Shoulders + triceps workout
    • Legs + biceps workout
• Consistency
• Commitment
• Be efficient
• Be intense
• Utilise feelings in a beneficial way
• Nutrition