There are few bodybuilders higher to take cues from than Lewis.
After sterling first-place performances on the 2022 Texas Professional and the 2022 Arnold Traditional UK, Chinedu Andrew Obiekea, a.ok.a. “Andrew Jacked,” is undoubtedly hoping for a shining debut on the 2022 Mr. Olympia. Because the potential bodybuilding phenom of the 2022 calendar yr, some established icons already suppose he’s destined for greatness. In gentle of that, the athlete appears to grasp the worth of taking cues from those that have been there and carried out that.
On Nov. 23, 2022, Jacked posted a video on his YouTube channel the place he works by way of a again exercise whereas guided by seven-time 212 Olympia champion James “Flex” Lewis. The video is appropriately entitled “Paying Consideration to Element,” on condition that it takes place through the last phases of Jacked’s preparation for the Olympia, being held on Dec. 16-18, 2022, in Las Vegas, NV.
Right here’s an summary of the again routine Lewis takes Jacked by way of as he prepares for the most important aggressive second of his younger profession up to now.
As directed by Lewis, Jacked begins his exercise by warming up with a couple of units of normal body weight pull-ups. Jacked makes use of a “suicide grip” — the place one doesn’t wrap their thumb round a bar or barbell — to carry out the pull-ups. The aim of this change-up was to focus extra on refining his again somewhat than strengthening his arms, whereas additionally disengaging Jacked’s forearms after he talked about having a slight muscle pressure.
Chest-Supported Low Row
Jacked and Lewis subsequent shift to chest-supported low rows at a excessive quantity. The intention of this particular motion was to construct thickness within the again whereas forcing the athletes to isolate their again muscle mass. It’s right here the place Lewis harassed an “consideration to element” past merely lifting heavy weight.
“To me, proper now, it’s all about attempting to get these little particulars out,” Lewis explains. “As a result of everyone knows you may prepare and put [expletive] six plates on the machine however to get an excellent element out, that’s why you pose, pose, and pose. There’s no weight concerned in posing, proper? You’re simply holding the pose, and once you’ve carried out that over weeks, you see all these [details].”
Chest-Supported Row and Bent-Over Straight Arm Pulldown (Superset)
Lewis wished to problem Jacked’s lattisimus dorsi muscle mass a bit extra, specifically, making a superset of chest-supported rows and straight-arm pulldowns with cables a pure step on this exercise. Mendacity face-down on an incline, Jacked’s decrease lats had been harassed with the rows, whereas the pulldown variation additional labored the muscle with out help from surrounding physique elements. Lewis emphasised utilizing a sluggish movement for each actions and little relaxation between units.
Kneeling Lat Pulldown
Lewis and Jacked elect to do a variation of the normal lat pulldown by performing it from a kneeling place whereas utilizing a more in-depth grip. The lats are nonetheless engaged and considerably stretched, whereas the kneeling place and differing grip additionally enable the core and pectorals muscle mass to additionally get pleasure from a measure of labor.
Seated Machine Row
To conclude their exercise, Lewis and Jacked throw in another lat-muscle oriented motion with some seated rows. This nearer, along with enhancing again energy and dimension, may additionally intensify higher posture for the athlete.
Realizing what Lewis has achieved in his profession, Jacked sees the icon as having rather a lot to supply somebody nonetheless trying to make their mark. Whereas he positively is aware of find out how to handle his physique, Jacked appeared to understand Lewis taking the time to stroll him by way of this exercise. As a very powerful efficiency of Jacked’s profession looms on the horizon, studying from one of the best could possibly be one of the simplest ways to correctly put together.
“The push [Lewis gave me] was loopy,” Jacked mentioned. “That’s why I would like somebody that may take over. I simply work based mostly on my desire, and that’s why I’m nonetheless within the upkeep section. I would like somebody that may get me previous my limits which is what I’ll positively work on in my low season after the 2022 Olympia. As a result of to be one of the best, I’ve to work with one of the best.”
Featured picture: @andrewjacked on Instagram