Page 109 - Demo

www.MOSTmag.com || FITNESS MAG A ZINE || 109I won my IFBB Pro card in Figure in 2013. Since then I spent the following year preparing myself for the pro stage. After competing a couple of times I realized that Figure on the pro level did not fit my physique and I needed to shift gears. At that point I began shaping my body for Bikini. As I trained I knew my weaknesses and I feel in the last year I%u2019ve made great strides toward correcting those weaknesses.That being said, because I came from Figure, I can tell you two of the things most Bikini girls lack and do not do involve building their back and stretching! One of the body parts I think a lot of Bikini competitors lack, is a full dense and wide back. Most think that the back is not essential in Bikini because most of us cover it with our hair while posing. And yes; that is true! However; that being said, a well developed back can really accentuate the S-curve into your waist and glutes.I love training back, especially coming from Figure. Lifting heavy back is great but I do think it%u2019s important to focus on squeezing as well. Often times girls get so caught up with pulling more weight, that they forget more doesn%u2019t always equate to better. While training your back, your biceps can take on a lot of the stress of the movement. If you train too heavy, you won%u2019t even be able to activate your back muscles as your biceps will take over. Mix it up. Train the back heavy at the beginning of your workout when you are fresh. As you get fatigued, move to lighter exercises where you focus on squeezing those back muscles, don%u2019t slack off and use only your biceps. Train each side of your back independently so that you balance the workload and grow evenly. Keep strict form and use your mind muscle connection. Secondly it is very important to stretch!I can%u2019t stress this enough. I work with girls on a daily basis perfecting their posing and the biggest problem I have with 99% of the women I work with is flexibility.