The reigning Men’s Physique Olympia champion Erin Banks‘ entered aggressive bodybuilding at age 31 in 2019 and turned professional inside 4 months. Banks received the second-most prestigious bodybuilding title within the division, the Arnold Basic Males’s Physique, in 2021 and earned ranked because the world’s high Males’s Physique bodybuilder by way of his win on the 2022 Olympia and subsequent 2023 Arnold Classic.
Banks has one of many widest, densest backs in Males’s Physique, which provides him his edge over a lot of his high competitors. On June 29, 2023, Banks took to his YouTube channel to share his again coaching ‘secrets and techniques.’ Take a look at the video beneath:
Erin Banks’ Off-Season Again Exercise
The reigning Olympia champ carried out 5 workouts in his again exercise:
Straight-Arm Lat Pulldown
Banks opened with straight-arm lat pulldowns, an isolation motion that establishes his mind-muscle connection by means of his warm-up units. The 2-time Arnold Basic champ used a rope attachment, holding his palms collectively on the beginning place, then spreading them in the course of the concentric.
Banks’ palms find yourself subsequent to his thighs throughout peak contraction. Banks maintained a impartial backbone together with his torso at a 45-degree angle to maintain the strain on his lats. After his first set, Banks did a muscle-up and dips complicated to show his calisthenics abilities. “I used to do 500 pull-ups a day simply, handstands, and backflips,” mentioned Banks earlier than returning to his hypertrophy-focused again exercise.
Chest-Supported T-Bar Rows
Banks’ favourite train is the T-bar row. He retains his elbows flared whereas performing this train to raised have interaction his higher lats and rear deltoids. The reigning Males’s Physique Olympia champ rests two to three minutes between units to permit sufficient time for his ATP ranges to replenish for maximal output every set.
Adjusting the quantity of relaxation is determined by one’s objectives, however as Banks is in his low season hypertrophy section, maxing out every working set to failure is extra necessary than elevating his coronary heart charge. Banks carried out two warm-up units and two working units.
Seated Machine Row
Banks carried out seated rows on an Arsenal Power plate-loaded iso-lateral row machine. He used a impartial grip and concurrently pulled each handles by driving his elbows again for optimum lat engagement. Banks set the machine’s seat low to tweak its movement trajectory. The angle of the pull allowed him to bias his higher lats, rear delts, and traps.
Banks adjusted the protection pins so the barbell was beneath his knees within the beginning place. The Olympia champ credited this train for constructing his again thickness.
“It’s not simply an up and down motion,” defined Banks, who opined that utilizing a sooner cadence biases the decrease again. Nonetheless, he makes use of this motion to develop his lats by lifting the barbell and increasing his again barely on the high. Banks arches his backbone at lockout so the load “sits” on his lats.
For the ultimate train, Banks carried out his signature again motion — the “EBanks rows.” His namesake train is a hyperextension and cable row hybrid. He arrange a hyperextension bench just a few toes away from a cable pulley, set on the lowest setting.
Banks’ torso was perpendicular to his legs on the beginning place. He grabbed an EZ bar with a large underhand grip and prolonged his arms overhead. The Olympia champ pulled the bar to his stomach button as he carried out a hyperextension. Banks trains his posterior chain with this motion, together with the hamstrings and glutes.
Banks is confirmed to compete on the 2023 Legion Sports activities Fest Professional, scheduled between Oct. 6-8, in Reno, NV. Since this present is 4 weeks earlier than the 2023 Olympia in Orlando, FL, on Nov. 2-5, the defending Males’s Physique Olympia champ is predicted to be in his finest form as he vies to defend his throne.
Featured picture: @e_bankssss on Instagram