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Back Building Gyan with Mr. Nepal-Gyan Narayan

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I’ve been watching Nepalese bodybuilding very closely over a decade now. I know, no one could be so perfect in this world but bodybuilding is all about perfection, all about the chiseled artwork in your own body. All our bodybuilders have both stronger and weaker bodyparts showcased on the stages. I admire each bodypart as every muscle adds a pint of perfection to the overall physique. I had seen huge bodybuilders with thick back with my naked eyes and have always looked one for in our own Nepalese bodybuilders.  I have always watched so keenly when they throw Back Double Biceps and Rear Lats Spread poses and had never found one with “This is the one I was looking for” until I met this very dedicated bodybuilder who have won many titles in Nepalese bodybuilding and in the international level as well, Gyan Narayan Maharjan in 2014, when he was preparing for 14th Mr. Nepal.

 

We were scheduled for a photo shoot in his own gym, Aerahity Fitness and Gym, a week before the game. He was getting ready before I got there, spotted him rubbing heat oil in his body. I was just planning to take random photo shoots and the plan changed when I watched him throwing Back Double Biceps. I told him, “Wow Man! This is the back I was looking in Nepalese bodybuilders for ages.” I made up my mind to take photos of his back workout straight away.

 

Looking at his back, I thought of the hills and mountains of our villages. The spine resembled the river that divided the hills on each side of the back with the various trails to reach the top. The shoulders looked like the solid rocks that are holding the palace like Gorkha Durbar (if you’ve been there, you’ll see how the palace has been built on the top of the hill). On the Rear Lats Spread, his back just flared like a cobra’s head for his own self-defence from the other competitors. Gyan’s back was one of the most amazing backs I’ve every spotted in Nepalese bodybuilding history. He definitely defeated other competitors in 70 Kg Weight Category and became Mr. Nepal.

Mr.Nepal champion, Gyan Narayan Maharjan here has shared his favorite back workouts with you guys. Next time you hit the gym and follow his routine to get back like his. 

Chin Up/Pull Up Variations:

Gyan elaborates himself ,”Chins and Pull Ups are my best exercises for back. I’ve been doing these exercises since my teenage years and I simply love them. I add plenty of variations in the grips. Pulling your own body weight is a challenging job. Chin Ups/Pull Us definitely helps widening and thickening your back. It’s not just one is better than other, keep varying your grips from time to time.

Bent Over Barbell Rows

Gyan expands, “I love to do the Bent Over Barbell Rows after my chins as I can load more weights on the barbell and to pre-exhaust my back muscles before I hit the Lat Pulldowns. Squeeze your back when you are bringing the barbell towards your abs. Avoid swinging the barbell.  Posture is really important in the bent over exercises. Start mastering the technique with light weights and you can always progress when you are confident.”

Front Lat Pulldowns

 

“Who doesn’t love this piece in the gym?” says Gyan. Any gym will look incomplete without Lat Pulldown machine. He adds, “Lots of beginners swings a lot while doing this exercise. Pull the bar towards your upper chest and squeeze your back before you release the bar in a controlled motion. Make sure you don’t bang the weight plates much.”

Seated Cable Rows

 Engage your back to pull the handle towards your stomach while using arms as a tool for holding the handle and squeeze the back by bringing the shoulder blades together. You must feel the contract in the centre of the back muscles. Avoid swinging at your lower back by going way forward and backward; avoid banging the weights as well.

Reverse Close Grip Lat Pulldowns

“Concentrating on your back is the key to all back workout” says Gyan. He adds, “Reverse Grip or Underhand Grip Lat Pulldowns is neither different. You got to hold the handle in alignment with your shoulders. Squeeze the back (shoulder blades) and hold for 2-3 seconds before you release the handle. Again avoid swinging and banging.”

Exercise

Sets

Reps

Chin Ups

 

50

Bent Over Barbell Rows

3

8-12

Front Lat Pulldowns

3

8-12

Seated Cable Rows

3

8-12

Reverse Close Grip Lat Pulldowns

3

8-12

Note: Select the load that you can perform 8 to 12 reps.

We’ll be posting another set of Gyan’s back training very soon. Keep visiting us, give us feedback to make this site more fruitful to everyone who’s looking for guidance in training.


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By

Sanjeet Shrestha

Exercise Professional (Sydney, Australia)