TO look at Tamara Makar's massively developed back, you might think you were looking at a 3D map of the Andes, such is the thickness of the muscle.
Indeed it is arguably her strongest bodypart and was flexed to devastating effect when she won the 2012 NAC Worlds.
But she wasn't always blessed with a contest-winning V-shape.
So how did she develop such fabulous mass?
She says the key is the 'mind-muscle connection – to really focus on feeling the muscles in the back working and squeezing them at the top of the contraction.
She said: “You 'pose' at the top of the exercise to really really feel the muscle you are working. With practice you can isolate the muscle groups and really squeeze them hard.
“This technique has worked particularly well for my back. I didn't have the mind-muscle connection in my back but I do now – it works really well.”
And, despite Tamara's size, she says it's not about throwing huge amounts of weight around.
She says: “You really don't have to lift too much, but just slow down the movement and 'pose' the muscle as you lift. Really squeeze the muscle so it's rock hard.
“I changed my back training and have now incorporated this into the way I train every bodypart. I train a lot slower – but it is much more effective.
“I now think my back looks awesome!”
No arguments there Tamara!
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