Imadthepilatesguy

I'm in the deep minority! I prefer back day to chest day. The theory is the same as chest or any other body part.

Go heavy & heavier = get stronger 💪💪💪

Rowing, pulling will get your back growing and getting stronger 💪💪

Start with the big compound lifts and then go smaller and unilateral. Finish with the smaller accessory muscles. Same for any body part.

Man can't live on legs alone. Here's a sample upper body, chest day routine. Keep it simple, big exercises first, then I like to go unilateral and then accessory exercises.
I'd usually include a dumbbell exercise, but there were no benches so we improvise.

3-4 exercises
3-4 sets
Reps - depends on your goal. I'm doing between 6&10 for some hypertrophy.

Back day coming soon

In Pilates we also deadlift, using a couple of heavy springs and the box to stretch them further for more tension. This is one of my favourite set ups on the cadi or tower. Hint hint Sunday.

Making this unilateral is possible as we have a very stable base.

The stability also allows for the addition of a row at the bottom.

Why deadlift so much? It works your biggest muscles, glutes and the posterior chain. Makes it very effective and efficient. Also works your core as hard as a plank. I could go on and on. Also good for those with lower back pain, contrary to the wives tales.

Give this a try and let me know.

Trap bar Deadlift. Amazing for all the right reasons.

Allows for heavy lifting, heavier than a normal deadlift.

Uses a greater variety of muscles than a deadlift.

No cheating, grip it and rip it, up and down!

Better for a novice than a deadlift.

I like to cycle it into my deadlift days around every 3rd workout.

The target is hypertrophy, around 8 reps, as heavy as possible.

Age is just a number, but strength is a choice.

As we get older, we don’t stop lifting because we age, we age because we stop lifting. Keeping heavy weights in your routine is one of the most effective ways to protect your health and longevity.

Let’s debunk the myths:
"It's bad for your knees."
Reality: Controlled, heavy loading actually strengthens the tendons and increases bone density around the joints, making them more resilient, not less.
Note- my right knee has been playing up, but was fine today.

"It'll wreck your back."
Reality: A strong posterior chain (glutes and spinal erectors) is your best defense against back pain. Proper technique with heavy loads builds a "natural weight belt" of muscle that protects your spine.
Note- back felt really good today.

Why it matters:
Hormonal Health: Heavy lifting helps maintain testosterone levels.
Metabolism: More muscle means a higher resting metabolic rate.
Independence: Functional strength keeps you moving well into your 70s and 💪 Age is just a number, but strength is a choice.

Pick up something heavy today.