Brizz Fitness

Let’s be real, the gym is all about chasing gainz with your homies and ultimately unlocking the best version of yourself.

BUT each workout is more than just a workout and bigger than you just chasing your own Gainz - it’s about pushing EACH OTHER to push even harder than you would by yourself.

Throw a shout out to that friend who’s been crushing it lately 🔥
Drop their @ below and tell them you’re proud 👊
We rise together → that’s the Aesthetic Athlete way.

Add this method to your arsenal to shock your mid-back into growing… FAST. 😎

Most lifters haphazardly go through the range of motion when it comes to rows and it shows.

Enter the 1&1/4 method:
✅ Full pull
✅ Controlled ¼ rep
✅ Repeat for tension, max activation, and pain in all the right places.

4 x 10 reps = insane mid-back pump. 🔥

Pro Tip: For most of your training you should be focused on myofibrillar hypertrophy and with rows I’ve found a reverse pyramid approach works really, really well - 3x4-6,6-8,8-10. For my clients that means 3 out of 4 training blocks in a 12 week phase.

BUT to fully maximize growth, you also need to hit sarcoplasmic hypertrophy and we rotate that in in the last block of the 12 weeks. This is where you SHOCK the muscles, flood them with blood and the “Pump” is encouraged. This is where this method can be a great addition.

Save this. Try it. Watch your back explode. 💥

Arnold used this exact method to blow up his biceps - now it's your turn to give it a go 💪
12 Fast, 6 Slow (5 count up, 5 count down) — a barbell curl rep scheme that sneakily crushes your Biceps!
Yes, that burn towards the end of those last 6 reps is pure hypertrophy gold, especially if you’ve just been doing classic sets of 8-10 for your bicep training. 🔥

Pro Tip:
Make this a superset with barbell skull crushers to fully Hulk out
👉 Save this to your bicep exercises collection and hit me in the comments to let me know how it goes 👊
Try this on your next arm day & tag me when you crush it!