Protein
Spread protein across the day. Total daily needs depend on body weight, training load and energy intake.
Master the movement
Back
Build the lats, upper back and spinal-support muscles with vertical pulls and rows. Lead with the elbows, keep the ribs controlled and avoid using momentum.
See exercises↓
5 foundational exercises
QUALITY REPS. SMART PROGRESS.
01
Exercise
Pull-Up / Assisted Pull-Up
Main target
Lats, upper back
Coaching cue
3 × 5–1002Start from a controlled hang; drive elbows toward the ribs.
Exercise
Lat Pulldown
Main target
Lats
Coaching cue
3 × 8–1203Pull to the upper chest without leaning far back or yanking the bar.
Exercise
Barbell Row
Main target
Mid-back, lats
Coaching cue
3 × 6–1004Hinge at the hips, brace the trunk and row toward the lower ribs.
Exercise
Seated Cable Row
Main target
Mid-back
Coaching cue
3 × 10–1205Keep the torso quiet and finish with elbows behind the body.
Exercise
One-Arm Dumbbell Row
Main target
Lats, rear shoulder
Coaching cue
3 × 8–12/sideSupport the torso and pull the dumbbell toward the hip.
Safety: Stop for pain, dizziness, chest pain or unusual breathlessness. Seek qualified assessment for new or persistent symptoms.
Recovery essentials
FOOD FIRST. SUPPLEMENTS SECOND.
Carbs + fluids
Carbohydrate supports glycogen replacement; adjust fluids and electrolytes for sweat loss and climate.
Vitamin D
Adequate status supports muscle and bone health, but supplements do not guarantee recovery when deficiency is absent. Avoid high doses without testing and advice.
Vitamins C & E
Prefer fruit, vegetables, nuts and seeds. High-dose antioxidant supplements can blunt some beneficial training adaptations.
Omega-3 (not a vitamin)
Fish, walnuts and seeds can support a healthy dietary pattern. Do not self-treat inflammation or pain with supplements.
Sleep + rest
Consistent sleep, rest days and gradual training load are more foundational than any vitamin.
Now fuel the work