Author: Doug Graham

Jose Raymond’s Back                                             Doug on Kauai

We have all been there!  The grind of training 6 days per week with particular body parts on specified days and a regimented array of exercises that “must” be adhered to because that’s the “PLAN.”  So, we push ourselves through our workouts each and every day without looking to the left or to the right.  Sameneness, boredom, and the drudgery of routine soon take over and our training becomes less than optimal.  We have so bought into the notion that to vary workouts is heresy and we press on with our perfectly tuned and orderly march through the week’s alotted workload.  Predictably, we stop seeing the anticipated changes in our physiques and/or our strength.  When this happens we are in crisis to do something different to get a new fire lit under us.  I personally, have been very fortunate to have a Coach like Justin Dees who has introduced the concept of “SUPER SETS” into my routine to challenge me to improve and to take me out of the mundane.  Let me share with you a couple types of “SUPER SETS” Justin has set up for me.  I’ve definitely benefitted from the routines and my hope is that you will too.

Doug at Nationals 2015                              Jose Raymond Posing

Doug’s Back at Nationals in July 2015 outside hotel.

MY WEEKLY WORKOUT SCHEDULE

MONDAY: Shoulders, Traps, Abs

TUESDAY: Calves, Hamstrings, Abs

WEDNESDAY: Lats, Back, Posterior Delts, Traps

THURSDAY: Arms, Triceps, Biceps, Abs

FRIDAY: Calves, Quads, Abs

SATURDAY:  Chest, Anterior Delts

Going through this regimen in the manner described by Justin is great and it has enabled me to make very significant gains over the last 2-3 years.  My Coach encourages me to push myself through the workouts doing at least 7 sets of 12 reps using a respectable or ascending weight with each exercise.  This discipline to stay on task has taught me much about “staying the course” and trusting the process.  The gains have followed and I am very happy with them.

Recently, I have asked Justin to show me more exercises aimed at particular muscle groups that I felt may not be getting the appropriate amount of work.  At first he added a couple here and there and they helped immensely.  Then, as if he could read my mind he had me go through a series of exercises with very little rest that were aimed directly at my Lats and back and then another series focused strictly on my arms.  These have destroyed my preset expectations that I had before.  I am better because of these adjustments.  My numbers at 12 weeks out now are: Weight: 196 lbs. Body Fat: 4.8% and my Lean Body Mass: 186.5 lbs.  I am a happy camper.

LAT AND BACK SUPER SET DESCRIPTION:

Note: This series of “SUPER SETS” must be performed 5 times through

1.)  Seated low long rows with straps (I will let you choose the weight resistance) doing 12 reps

2.)  Standing rope pulls: First do 12 reps of high pulls and then without stopping do 12 reps of low pulls to the waist.

3.)  Seated Lat Pull Downs with straps for each hand. 12 reps

4.)  Seated Lat Pull Downs with bar to back. 12 reps

5.)  Seated High Pulls for Posterior Delts with straps

Do this series in the sequence above times 5 with very little time between sets

Then, finish your Lat and Back training as you normally would.

Give it a try and FEEL the burn!

TRICEPS SUPER SET DESCRIPTION

Note:This series of “SUPER SETS” must be performed 5 times through

1.)  Standing Rope push downs for 20 reps (use a goodly amount of weight).  With this exercise split the rope apart at the bottom of the push down with each rep.

2.)  Without letting go of the rope bend over at the waist and push the rope straight down toward the floor “without” splitting the rope at the bottom.  Keep your hands together for 20 reps.

3.)  Immediately turn aroud and go to the cable on the opposite side.  Using a straight bar do 20 reps using your thumbs on the bar in an underhanded fashion.

4.)  Then, turn your hands over and using the same bar do 20 reps of straight bar push downs.

5.)  Now return to the rope and this time turn around and do over the head rope extensions foer 20 reps.

Do this series in the sequence above times 5 with very little time between sets

Then, finish your triceps workout as before.

This routine will destroy your triceps.I have done this with every arm workout and the pump is fantastic and the burn is intense…..My arms have grown hugely.

Flex Lewis and Doug                                 Doug  by pool

Remember!  Routine makes all of us very boring characters with not much personality. Stale training will eventually lead to a state of regression and failure.  Don’t let this happen!  Use these “SUPER SET”  routines to spice up your workouts.  Devise new ones that can help push you to the next level.

Let me know how you adjust your training to maximize your effort and your gains.

This is “OUR TIME” and we dare not fall into a life that is too predictable.  There is no excitment or adventure in being in a death spiral of routine existence.

Until next time.

Douglas E. Graham, Lt Col, USAf, (ret), MHSM

Great Champions and Mentors to hang around with Jose Raymond                               Victor Martinez This is a maxim that is written in……

Source: “He That Walketh With Wise Men Shall be Wise” .. Proverbs 13:20

                                       Great Champions and Mentors to hang around with

Victor Martinez, Most Muscular

Jose Raymond                               Victor Martinez

This is a maxim that is written in the Universe.  If you want to be wise, or be the best at what you do or what you want to do, you must be in the midst of the best men/women.  By being around these successful personalities you wil gain insight into their methods, the way they think, the way they act, how they handle stress, how they plan, and most of all you will eventually learn “why they do what they do.”  These many areas of insight cannot be gained any other way.  As they taught us in medicine during our training, “In order to learn medicine, you have to be there.”

Vascular Arm

Right Biceps Peak!

Over a lifetime I have personally benefitted from rubbing shoulders with the best.  When there was a need or an opportunity to sit at the feet of the best professionals around, I took it.  Often, in order to get the exposure to an expert it would cost me something. Sometimes it was money, sometimes it was time, sometimes it required choosing between the expert and something else that I was planning to do.  So the lesser item was sacrificed in order to get a chance to be in front of the best professional in my career field. A hard choice had to be made and I made the best choice to learn from a giant.

A couple of years ago I decided that I needed help with bodybuilding.  I had taken myself as far as I could alone and I had done ok.  But, it had become painfully clear that I needed more than I could provide to my effort alone.  I was paddling around  with no direction and no way forward.  I had peaked on myself and it was time to run up the “white flag.”  I contacted Justin Dees and he said he would be willing to work with me.  I was elated to say the least.  I couldn’t wait for the first session.  His reputation went before him and I believed (and still do) that he will take me to center stage for the win.

As soon as we had our first conversation at his gym in South Jordan, Utah I knew I had greatness looking over my shoulder and guiding me.  Justin liked what he saw but instantly identified how I was to improve if I was going to be competitive in this sport. Starting with the very first session he layed out the path forward and he painted a picture of what would be possible given his direction and my effort.  We were off.  We have maintained this sort of relationship throughout my competitive days thus far.

Jose Raymon, “The Boston Mass”

The next super thing was that Justin introduced me to some of the greatest bodybuilders on the planet right now.  Jose Raymond, Johnny Jackson, “Tricky” Jackson, Branch Warren, Victor Martinez, and most recently, Flex Lewis.  I had the privilege of spending a little time with each of these bodybuilding greats and the wisdom of the game seemed to ooze out their pores. Admonitions to “Keep at it!”  I hope the best for you.  You look great and keep competing like a champ were just a few of the things dropped to me.  Being in the midst of these giants was and will always be daunting.  The inspiration they impart by their histories, by their example, by their physical presence is priceless and can never be bought. These time will never be forgotten or wasted.  Putting these verbalized and demonstrated principles into practice is one of my priorities.

You must know that all of us have to choose our friends carefully in order to not be led astray.  If we choose friends that have our best interests at heart then they will be our friends forever.  I love just hanging around with Justin and picking his brain about things and the topics run the gammut, from politics, to weapons, to bodybuilding, to spiritual items, gossip and our families.  Because Justin is a “Wise Man” and he has introduced me to many other “Wise Men” he will be my friend forever.

As I prepare for contests starting in June and ending at the end of July around the country, rest assured that all the “Pearls” these greats have dropped to me will be considered, implemented, and will contribute to my success.  I am eternally grateful for the guys who have gone before me in bodybuilding so that I might have the same chance they did to compete and win.

Find “Wise Men/Women” and be in their spheres to learn as much as you can and possibly catch their vision and the means they have chosen to accomplish their goals and aspirations.  Take time to be “wholly exposed” to the best and you will find yourself to be “Wiser” than you were before the encounter.  Go for it!

THIS IS OUR TIME! Seize every opportunity to be with the best and MAYBE it will lead to you being, “THE BEST THERE EVER WAS!”—-Robert Redford, The Natural

Until Next Time!

Douglas E. Graham, Lt Col, USAF, (ret), MHSM, PA-C

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My best training partner, Christine and I together.

This week and maybe for the next couple of weeks I am traveling.  First to Dallas on business and a little time with my daughter’s family and the grand kids.  I am sooo looking for the great moments with them.  I think I’m going to stop along the way from Love Field in Dallas to their residence and pick up some toys for the kids and a small gift for Lizzy, my daughter.  It will be a riot to see them excitedly open the gifts  and play with them.  I love getting gifts for my wife and my family members.  It just lights up my day!

Training on the Road

Just because I’m away from home and out of sync with my training regiment does not release from the “PLAN” to get ready for competition this summer.  I have promised my Coach, Justin Dees that I would train everyday while away and to stick to my diet, supplements, posing, stretching, and the most hated Cardio for at least an hour per day.  This promise will be met.  During our last meeting together (yesterday) at his gym in South Jordan, Utah a few things emerged that will help propel me to be in the best shape of my life.

1.)  My day of testing yesterday revealed that I have lost another 1/2% body fat down from 6.5% to 6.0%.  My lean body mass was 178 lbs. and my weight was 190 lbs.  Interestingly, my highest lean body mass reading was 187 lbs. in April 2014 when I weighed 202 lbs.  Justin in very happy that I have remained lean and I am happy if he is happy.

2.)  Justin, told me that “when I return from travel that he is going to really push me and that we will train together twice per week to get the most out uof each training session, e.g. Proper form and effort.  I am really looking forward to this time of push to be better and to learn from the best Coach in the world.

3.)  Justin, is going to redo my pre-contest diet, supplementation, cardio, training regimen (as noted in #2 above), and posing.  Each of these components cannot be neglected or underestimated in importance.  All of them taken together make me better and enhances the look I desire on stage.

4.)  My precious and most magnificent wife stays closely at my side during my gym training each morning between 5:30 am and 8:00 am.  She is the best training partner I could ever ask for.  She is always in my ear demanding that I push harder, do another rep, to not stop.  This is her contribution to my training and she is my motivation when I feel like quitting.  Christine, also cooks the most delicious and nutritious food.  She is always experimenting with maximizing the protein content while limiting the carb and fat intake and yet providing food that is scrumptious.  She helps me pose “correctly” just as Justin has directed.  She is a critics critic and I’m better because of her.  She puts me on the floor and stretches me so I can enhance my ability to twist while doing the compulsory poses.  A true Sadist has never been born that can out do her enthusiasm to cause my body pain.  Lastly, Christine believes in me.  She really believes I can beat anybody if I put my mind to it — believe me!, she is “all in” and she expects me to act like a pro, carry myself like a pro, and to work like there is no tomorrow.  She is a real guiding light.

Dallas

As soon as time permits, I will be in the gym.  I will train daily and will incorporate cardio into all sessions after finishing the weights.  This will keep my body lean by burning off excess and unwanted fat.  I truly hate Cardio because it is boring but I have  racked up a mountain of Grade B movies watched during my Cardio work.  Nothing can get in the way of training while I’m with my family or conducting business.

Washington, DC

After Dallas I will be in Washington, DC for a week or so.  Again, the daily regimentation in preparation for competition will continue.  I have several gyms near where I will be staying and they will be visited often.

Provo, Utah

Upon my return home I will submit myself to my Coach and the precision work on my physique will ensue.  Nothing can be left to chance and my will to win must be molded, perfected, and directed by Justin.

Even When Away — I Push!

Nothing is accomplished in this life without being “intentional” and driven. Each of us has something we want to accomplish, finish, or win at before we croak.  Now, is the time to make that something a destination by beginning the journey.  Besides, along the way we may actually make a bunch of cool friends and we may truly learn something about ourselves that we never knew before.  So, get going and don’t look back.  THIS IS OUR TIME!

Until Next Time!

Douglas E. Graham, Lt Col, USAF, (ret), MHSM

Doug’s Back at Nationals in July 2015 outside hotel.

This year has been focused on getting bigger and more shredded for the contests that are on the schedule.  I have placed a premium on eating clean, upping my calories, working harder than I have ever worked in my life, cardio at reguar intervals and most of all getting as much face time with my coach, Justin Dees, as possible.  As a result I have kept my weight between 192 lbs and 198 lbs and my body fat prior to the holidays and a trip to Hawaii and then Cancun in December and January around 5%.  After the these events my body fat went up to 7.4% and then today is is down to 6.5%.  I’ve decided with great counsel from my coach not to gain too much weight but rather keep it under control so I don’t have to go through a time of great effort to get down for the shows. The natural outcome has been that I am continually lean, vascular, and I’m in better shape.  I am very pleased!

The “Push” has already begun.  My first show will be here in Utah in June.  Then, I will compete in the Nationals in Pittsburgh in July where I finished 6th last year as a Light Heavyweight in the over 60 age category.  MAYBE, I will get a shot at the USA’s if I do well and my coach thinks I’m ready.At this point, I see no need to worry.  As I have explained above, I am working harder than ever with a brand new strategy to be more lean and bigger when I hit the stage.  So far, Justin likes the effort and the progress.  For this, I am eternally grateful.  If the Maestro is happy then so is the student—me!

The “Plan” is for me to keep training like a mad man in the gym.  I’ve got to push my effort to new levels.  I’ve got to push through the pain threshold for each exercise. Maximum performance with each session is the standard that I dare not violate. There can be no letdown.  This is my time to be in the best shape of my life and I’m going to be there come show  time.

My coach has me upping my cardio to 60 minutes twice per day on the eliptical machine.  I hate cardio but it’s necessary and it will get my best effort daily.  Note: I have watched some of the weirdest movies ever while doing my cardio.  Rest assured, I am becoming an expert at grade B flicks.

Also, I am focusing on my abs with tons of core exercises that stress my abs and obliques in new and different ways. One of my good friends that I see each morning at 6:00 AM, Brock Brown has given me new weapons/tools in my arsenal to punish my abs.  I hang from a bar and do leg pikes and also I do leg rotations in the pike position.  Thank you Brock, I hate you because these babies hurt my abs, real bad!  My coach has taught me a new ab exercise using a exercise ball.  I lay on it on my back and do crunches very slowly doing as many as I can for 6 sets.  by the time I do these my abs are screaming.

Jose Raymon, “The Boston Mass”

Abs with leg to the front

Another weak point that I will hammer are my quads.  I have already adopted the philosophy to to push my leg work to new levels of reps and pain, especially during leg presses.  I need to handle heavier weights for more reps and more sets. The intensity has already gone to a new level and the results are beginning to show. Thighs are bigger, deeper cuts, more vascularity and increased strength. I am not fully satisfied with everything yet but I’m getting there.  I feel a real sense of urgency to get my quads in much better show shape.  They just have to be better this year!  I regard my quads as a weak point and the effort to correct this deficiency is underway.

My diet is being dictated by my Coach.  He has me eating tons of protein as usual and limiting my carbs so as to shed pounds and the lean me out.  I record everything that goes into my mouth so I can make necessary adjustments as needed.  The trajectory of my body fat per cent must be downward.  My lean body mass must be on the increase.  My attention myst be on the “LOOK” that will be required in this contest to win. Justin Dees, my Coach will be monitoring me closely on a daily basis to ensure I am morphing into the bodybuilder that is ready to win.

Doug’s Back at Nationals in July 2015 outside hotel.

Posing is going to be a daily discipline that will provide the judges and the audience with my best physique on display from start to finish.  To my great appreciation, Justin insists that my posing be right on the mark.  I am starting to do the compulsory poses several times per day.  My wonderful wife is the one who transmits Justin’s expectation to me by watching my posing sessions. She knows precisely what Coach Dees wants and never leets me do things halfway.  She will actually make me stop and redo something if it’s wrong.  I am grateful for her help but there are times when the “fur flies” when I think she is being too hard on me or she is wrong. Hahahahaha!  She is great.

The last thing to be put into place is my attitude. I must believe and act like a Champion. There are times when the only thing you might have going for you is the total conviction that this contest belongs to me and nobody can take it away.  I am the person to beat!  I will be ready to do some damage in the heart of gattle when I hit that stage. to win

These are the components of my “PLAN” to be the best this year.  I hope you enjoyed this outline of the effort needed between now and the trophy run in June and July 2016 for me.

This is ‘OUR T IME”.  All of us needs to decide what we want, make a plan, begin the push and get it done. If this helps you and inspires you then —GOOD!!

Until next time.

Douglas E. Graham, Lt Col, USAF, (ret), MHSM

Vascular Arm

Often we find ourselves exercising herculean discipline to accomplish a particular goal. We have carefully thought through the requirements and designed a system to get there in the most efficient way.  Then, we launch!  Each and every day the particulars of our program are applied just the way we were taught to get it done.  Then, we run into the two headed monster of feeling “STUCK” or “BORED” with certain things we do each day.  The desired results are just not materializing the way we imagined.  But, what do we do?  We can either continue along the same path getting minimal results that are accompanied by the feeling of being “STUCK” in a rut and overwhelming “BOREDOM” or we can try something new.

Let me first say that changing something in our perfectly constructed plan is a daunting proposition.  Despite the lack of progress, change is sometimes even more frightening than sticking to a losing effort.  Let me illustrate:

My best training partner, Christine and I together.

Doug’s Back at Nationals in July 2015 outside hotel.

I had adopted the philosophy that a workout must consist of a large volume of exercises with an ever-increasing amount of weight with each set.  I had done two workouts per day for 3 years, morning and afternoon.  I pushed the weight and numbers of reps and sets through the ceiling and I got some pretty substantial results but the cost on my body in the form of injuries, chronic pain, decreased range of motion was huge.  There were times that I pushed through my training with more pain from the injuries than from actual muscle pain due to work performed.  I was addicted to the program and I was NOT about to modify it.  This program was “my baby” and I was convinced that all I needed to do was to continue and mighty things would happen.  I even competed as a middle weight in my first three bodybuilding championships.  Pain was the annoyance I had to endure to be good.

After these initial forays into competition I decided that I needed some help and I wanted to be bigger.  I finally contacted Coach Justin Dees backstage at my final show in 2014.  He agreed to work with me.  He handed me his card and told me to call him.  I called Justin the next week and we got together.  He gave me the business plan that would exist between us. Then, Just began to outline for me what needed to be done.  As I described to him my various areas of pain in my shoulders, legs, and arms he grew concerned that I was hurting myself.  Needless to say, he was not impressed with the way I was training.  In fact, the first thing he did was to take away my barbell exercises.  I had “SO” over trained my shoulders that they would not grow and there was rarely a time when I was not in pain. Justin says to me, “Bro you have a fascial tract in your shoulder that has been so abused that you are going to need rest and deep massage to break up the calcification.”  Well, he told me to not do ANY barbell work and he gave me a training regimen that allowed me to work a single body part daily six days per week and I was to only train once per day.  The idea that I could not use a barbell and I could only train once per day and that I had to change to more cable and dumbbell work was “over the top” for a guy who is driven by rituals and habits.  But, I complied—-grumbling the whole way!  Like they say, “it hurs to switch.”

Justin asked me to forget about competing for a year so I could gain lots more lean muscle mass, learn some things, heal my injuries, and of course get the needed rest for my over worked tendons, joints and muscles.  Just like that, I began to grow, I did not hurt so much anymore, and I was beginning to see and feel what my potential was.  The new training regimen Justin provided me was exactly what I needed.

Last year I competed as a Light Heavyweight.  I did ok finishing 6th in the Masters at the Nationals in Pittsburgh in July 2015 and then I finished 2nd in the Masters back in Utah. This year I am planning to do a Utah show in June, Nationals in Pittsburgh, and possibly the USA’s in Las Vegas that same month.  All of these contests are a direct result of the advice I got from Justin and my willingness to be taught—despite the pain of change.

Bottom Line: If you continue to do the same thing over and over again, you cannot expect a different result.  There are times when we “MUST” do things differently in order to advance or to improve.  We have to have the guts to change based on us understanding that the change is for our good.

This is “OUR TIME!”  Be flexible while we adhere to our plans to succeed.  Being relentless does not mean being a victim of “hardening of the categories.”  Let’s do what is required to reach our goals. Thus, we will not feel “STUCK” or “BORED.”

Until next time!

Douglas E. Graham, Lt Col, USAF, (ret), MHSM

Source: Warrior Focus, #16 in the Series: Calves

Introduction:

I always try to think of why I am doing what I am doing and then bring that reason into sharp focus as I proceed.  When I do Calves I must remember that this bilateral, small set of muscles below the knees also have the potential of getting the attention of the judges.  I focus on this single truth while I pound them into oblivion.  I do not use any other equipment to hit my CALVES.

Methodology of my CALF routine:

I am short so I have to step up onto the upper most rung of the stairs of the angled calf raise machine.  I then spend a little time stretching out my calves on each side — one at a time — to get them ready for work.

Next, I set the pin on the stack of weights at the lowest possible plate.  I do 12-15 reps.  I then move the pin one hole to the next higher plate and I repeat the process of 12-15 reps.  I keep moving the pin with each set of 12-15 until I get to about 220 – 240 lbs.  At  this top end weight I now do 7 sets of 12 reps.  After I have accomplished this — I am done!  Believe me when I tell you that my CALVES are now burning, tight, veiny, and shredded.  I have stuck to this routine, that I do twice per week, for the last 4 years.

Personal Assessment:

My CALVES are one of my best body parts.  It can be said that they are my “CALLING CARDS.”  They have gotten massive over this time and I am very proud of them.  My CALVES are the foundation upon which I have built my physique.  They get all my attention and I push them to be even bigger and more impressive.

This is not just another body part discussion.  To be great at anything, we must have the guts to do the hard stuff when it seems too hard to do.  This is the essence of body building.  Taking your body where it’s never been before.

“OUR Time” is now.  Let’s all push to accomplish more with whatever we have.  Our families and especially our wives and kids deserve to see excellence as an example from us.

Go do “CALVES”….. Until next time!

Douglas E. Graham, Lt Col, USAF, (ret), MHSM

Just got back from the gym.  It was Lat & Back day and I’m very tired from the pounding I gave these muscles.  These muscles are the ones that give you the appearance of having wings under your arms and as they are developed the back widens out and thickens.  Here are a couple pictures to illustrate what I am talking about:

Notice the Lats peaking out from under the arms  along the upper chest.

Notice in the picture above the widening out of the back

I think this illustrates the muscles that were worked to exhaustion this morning.  Note that the muscles are fairly large and require a ton of calories and effort to make them grow.  Here is a little review of the workout that me and my Coach, Justin Dees has put together to attack my Lats & Back to expedite growth and definition.

Lat & Back Training

First Exercise:

1.)  I attach a rope to a high D-Ring.

2.)  Next I lean back with both ends of the rope in each hand.

3.)  Upon leaning back I pull the weights toward my upper chest and at the same time I arch my back to pull my lats back hard and to crunch my upper back muscles to the midline on the back. (Shoulder blades are pulled together acutely to the back’s midline)  I repeat this movement 12-15 times

Second Exercise:

1.)  Seated Rows are great for focusing effort on the Lats and back.  I do a slight variation on the standard Seated V-Bar Row which are the staple for this movement.

2.)  I attached straps to the D-Ring on the Seated Row machine.  I grab the handles and perform a low lat row.  At the top of the contraction I turn my hand slightly outward thus placing increased stress on my lats.  At the same time I arch my back to get a greater range of motion and a more powerful lat contraction.  After this I release the cable to the front to the bottom of the seated row.  I stay sitting straight up and open up the lats on both sides as completely as possible.  Then, I repeat the low cable seated row pull again. I do it for 12 reps and a for a total of 7 sets.  Each rep is done with strict form and as slow as possible

Third Exercise:

1.)  I like to do seated cable pull downs using soft straps. These require that I isolate my upper back and upper lats.

2.)  I sit up straight and grab the soft straps on both sides.  I pull down and arch my back so as to place maximum tension on my upper back and my upper lats.  I arch my back and avoid swinging.  Each rep causes maximum contraction in my back and lats.  I repeat this for 7 sets of 12 reps.

Fourth Exercise:

1.)  I love doing bent over Dumbbell Rows single hand at a time.  This allows me to focus on my lats on each side and it demands that I open up my lats on each side.

2.)  I place one hand on Dumbbell rack. I bent over at the waist and with my free hand I grab the dumbbell.  The dumbbell is held with arm fully extended and then drawn up to the hip and slightly higher.  I then lower the weight fully and then repeat the contraction by pulling up and past the hip.  I do this on both sides by doing 7 sets of 12 reps.

This is basically my lat and back routine.  However, there are many variations on this theme that can be employed.  The whole goal is to enlarge the lats and the back. It takes tons of focus and energy to do these exercises.  It is essential that we spend the time to build a great back because the judges will look at your build and will note your overall size. We dare not omit our lats and back.  Their development and size lends itself to our image of being gigantic.

This is just a cursory overview of my lat and back training however it opens the door to your imagination to what is possible to get these muscles as big as possible.  I consider the lats and back muscles to be the bedrock of size and daunting presence of a person who has taken the time to make them the centerpiece of their physique.

One of my bodybuilding heroes — Victor Martinez! Take special note of his back and lats

I encourage all of us who are bodybuilders or those that seek a larger physical frame to redouble the attack on the lats and back.  Learn all you can about biomechanics, supplementation, growth, nutrition, and rest to get these large muscles into the game.

Never give up!  Push yourself beyond your limits to gain what others who are less motivated want.  None of us want to be “just like everybody else.”  We want to be better!  We want to excel and exceed all expectations.  This is the basic tenet of athletic, academic, professional. military accomplishment.  Nothing can stop me or you unless we give in and “settle” for living a mediocre existence.  So don’t do it!

This is “OUR TIME!” Let’s not “die by playing in little games like most people do.”

I cannot wait for dawn—-The gym is waiting!

Until next time.

Douglas E. Graham, Lt Col, USAF, (ret), MHSM