Grant Roberts knows a thing or two about how to shape a celebrity into an extraordinary body shape.The Canadian fitness guru made headlines after his transformation Kumer Nanjiani Play the role of Jin Ge in the upcoming Marvel movie and become a superhero, “The Eternal” It also has an impressive list of clients, including Hilary Swank, Eva Longoria, Clint Eastwood and Travis Van Winkel (Who recently added 10 pounds of lean muscle to Netflix “you,” Season 3.) Roberts is a former professional bodybuilder, he tailored his own specific plan for the individual, but he hopes that all coaches can work hard and commit.
Roberts is usually a supporter of the 5:2 diet plan because it allows customers to be flexible in diet as long as they reach Correct number of macros, According to their own goals and body composition, but he recommends structured, clean eating and Eat healthy fats, Through plant-based omega-3, (because of its optimal DHA to EPA ratio) to obtain the best results. Within two days, individuals will consume more carbohydrates, allowing them to train hard and hit the parts of the body most in need of development. “After two days of load, we will hit the back-to-back body parts on the back-to-back days,” Roberts said. “Use the muscle full of glycogen, then slowly consume the level over the course of a week and repeat.”
One area that Roberts and Van Winkel focused on together was his posterior deltoid, which is a muscle under the shoulder. Next is the actual exercise performed by Van Winkel, focusing on the shoulders and trapezius muscles to increase the size of the back.
Grant Roberts’ shoulder, back and trapezius training
Static elbow drive kneeling on the power board
- Kneel on the foam pad on the floor directly in front of the Power Plate.
- Turn on the power board at a frequency of 50hz for 30 seconds.
- Sit on your heels. Place your elbows in the center of the Power Plate, with your hands up, and your elbows bend 90 degrees.
- With a flat back and a high chest, statically press the elbows into the board within 30 seconds to engage the latissimus dorsi.
Exercise 1: Wide grip and straight arm press down (4 sets, 12 times)
- Install a wide straight rod at the height of the forehead on both sides of the functional trainer.
- Grasp with a shoulder-width forehand, straighten your arms, and push the weight down to your thighs.
- Hold for a full second and repeat.
Exercise 2: Sitting sideways one-arm pull (2 sets, 10 reps for each arm)
- Using the same setup as above, attach a straight rod to both sides of the functional trainer and place a flat bench in the center about 3 feet from the front of the machine.
- Sit sideways, grab the center of the barbell with one arm (lower the barbell slightly if necessary) and fix yourself on the bench with the other arm.
- Sit far enough to grab the end of the bench and form a 45-degree angle (use your anchor points to fix the end of the bench to maintain that position).
- Use your elbows to slowly pull the weight down towards your hips, hold it at the bottom of the movement for a full second, and repeat.
- Repeat with the other arm.
Exercise 3. Sitting high rope rowing with a neutral grip (4 sets, 10 times)
- On the rope row, set the weight appropriately so that you can pull the weight toward you and use a wider grip to reach the height of your chin.
Exercise 4. One-armed landmine Olympic barbell rowing (2 sets, 10 reps for each arm)
- Place the Olympic barbell in the mine and stand next to it, with your toes on the weight plate (outside).
- Hold the Olympic barbell with one hand, close to or close to the collar. With your other hand supported below your knees, establish a flat back position in the squat.
- Rowing weight, direct working elbows to hips and repeat in control.
Exercise 5. Bentover low back rebate (4 sets, 12 times)
- Use Olympic barbells or dumbbells, starting from behind your knees and holding the weight just inside your shoulder width.
- With your back flat, chest raised, arms straight, lift the weight just above the height of the tailbone, and repeat.
Exercise 6: Raise the side dumbbells in a sitting position (4 sets of 20/15/10/10)
- Straighten your arms and aim at the outside of your shoulders.
- Raise your arms parallel to the ground, and move the dumbbells as far away from your torso as possible.
- Pause at the top of the action and repeat
Exercise 7: Reverse pull rope deltoid muscle (4 sets, 10 times)
- (Neutral grip with handle and excessive pronation grip with rope or cable)
- Grab the opposite cable and stretch your arms straight in front of you.
- Cross your hands.
- From the height of the chin to the height of the temples, start widening the back deltoids with both hands as far as possible.
Exercise 8: Sitting or standing wide dumbbell press (4 sets, 10 times)
- Start with your arm and be in the W position at the bottom of the movement.
- Press outward to form the letter Y, and the wide finish maintains a neutral grip.
Exercise 9: Lawn mower cable row (4 sets, 10 times)
- Connect the handles at the lowest setting of the cable crossover or functional trainer.
- Stand sideways as a linebacker. The inner hand is supported on the inside of the knee. The outer hand crosses the body for processing. The motion is a dynamic high-elbow rowing, mimicking the motion used to start the lawn mower. Your elbows are done very high. Keep your shoulders square. The heavier, the better the control.
Exercise 10: Zercher Farmer shrugs and walks (3 sets)
- In the Zercher posture, lift the Olympic barbell with your elbows.
- Walking with weights.
- High position, shoulders back (if there is no room in the gym, walk a few steps back and forth on the squat rack) If there is room, walk 20 to 30 steps, then use the Zercher trap to raise 10 times to complete.
Exercise 11: From low to high triceps rope trap shrug (3 sets, 20 times)
- Use the forehand grip to connect the rope to the bottom of the crossover or functional trainer’s cable.
- Stand up with a heavy object and tilt it back 10-15 degrees to allow the weight to balance.
- Start with a shrug of your elbows to your hips, and end with a high sloping shoulder shrug and repeat.
Follow Grant Roberts on Instagram: @grantrobertsfit