Row to Grow!

4 weeks out is an exciting time of prep. I'm really starting to see changes from diet and training, and my strength is still up. I've been at the 4 week out point in the past where I just feel flat and depleted and my strength is gone, but this time I am pushing through my workouts and getting stronger as my prep progresses. I have always had the mindset when I prep that I CAN GROW during my prep. Even though my calories are low, I am eating perfectly, training hard, doing cardio and turning my body into a fine-tuned machine. It's all about your mindset.

What I wanted to demonstrate in the photo of me rowing is the form and technique used in a one arm row. Make sure you get full extension at the bottom of the movement without causing too much rotation in your core. Use your mind-muscle connection to pull from your elbow and focus on your lat pulling the weight instead of your bicep. Use a weight that you can squeeze at the peak of the contraction and not just swing. Doing this will help your back grow and work the right muscles.