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Photo: C. Lakshmi Kumar

strong back Barbell row helps

Says celebrated trainer A. Malayaman : “The body responds to exercise only when it is challenging. Pick up a very light weight (that allows you to do 100 perfect repetitions). Doing 50 repetitions just for the sake of a higher count will not trigger any response from the body. It will only increase stress and lead to wear and tear. Your training has to be intense enough to send signals to the muscles that they have to adapt to the increase in demand by burning more fat and preserving (if possible, building) lean muscle tissue.”

Researchers at Weider Group, U.S., with over six decades of study and observation, say that only a reasonably challenging workout routine, combined with cardiovascular training (brisk walking, cycling, etc.) and a tailor-made diet plan will help one to lose fat or build massive muscles.

Adds Malayaman, “There is a very nice system of training that combines heavy and light exercises in the same workout. It works the two different types of muscle fibres — the red or high endurance fibres and the white or fast-twitch fibres. Based on the amount of weight handled, pace of movement and calorific intake, you can add slabs of muscle or just increase a small amount of lean muscle, burn the fat and achieve an athletic look. Training each body part twice a week, with two different exercises (one heavy movement and another light, four sets on each) is a good plan.”

Place a barbell on the floor and in front of you. Keep your feet about 18 inches apart. Bend over and hold the bar with hands slightly wider than your shoulders. The back should remain at a 70-degree angle, and not necessarily parallel to the floor. It should never be rounded as it may invite serious injury. Keeping your knees slightly bent, pull the barbell to your abdomen, squeeze the back at the top position and lower the bar. Inhale up and exhale while lowering the bar.

This exercise builds thick back muscles and strengthens it for athletic pursuits.

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