There are few bodybuilders higher to take cues from than Lewis.
After sterling first-place performances on the 2022 Texas Pro and the 2022 Arnold Classic UK, Chinedu Andrew Obiekea, a.k.a. “Andrew Jacked,” is undoubtedly hoping for a shining debut on the 2022 Mr. Olympia. Because the potential bodybuilding phenom of the 2022 calendar yr, some established icons already think he’s destined for greatness. In light of that, the athlete seems to know the worth of taking cues from those that have been there and done that.
On Nov. 23, 2022, Jacked posted a video on his YouTube channel where he works through a back workout while guided by seven-time 212 Olympia champion James “Flex” Lewis. The video is appropriately entitled “Paying Attention to Detail,” provided that it takes place in the course of the final stages of Jacked’s preparation for the Olympia, being held on Dec. 16-18, 2022, in Las Vegas, NV.
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Here’s an summary of the back routine Lewis takes Jacked through as he prepares for the largest competitive moment of his young profession up to now.
Pull-Up
As directed by Lewis, Jacked starts his workout by warming up with a couple of sets of normal body weight pull-ups. Jacked uses a “suicide grip” — where one doesn’t wrap their thumb around a bar or barbell — to perform the pull-ups. The aim of this change-up was to focus more on refining his back fairly than strengthening his arms, while also disengaging Jacked’s forearms after he mentioned having a slight muscle strain.
Chest-Supported Low Row
Jacked and Lewis next shift to chest-supported low rows at a high volume. The aim of this specific movement was to construct thickness within the back while forcing the athletes to isolate their back muscles. It’s here where Lewis stressed an “attention to detail” beyond simply lifting heavy weight.
“To me, immediately, it’s all about attempting to get these little details out,” Lewis explains. “Because everyone knows you possibly can train and put [expletive] six plates on the machine but to get a great detail out, that’s why you pose, pose, and pose. There’s no weight involved in posing, right? You’re just holding the pose, and once you’ve done that over weeks, you see all those [details].”
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Chest-Supported Row and Bent-Over Straight Arm Pulldown (Superset)
Lewis desired to challenge Jacked’s lattisimus dorsi muscles a bit more, particularly, making a superset of chest-supported rows and straight-arm pulldowns with cables a natural step on this workout. Lying face-down on an incline, Jacked’s lower lats were stressed with the rows, while the pulldown variation further worked the muscle without assistance from surrounding body parts. Lewis emphasized using a slow motion for each movements and little rest between sets.
Kneeling Lat Pulldown
Lewis and Jacked elect to do a variation of the standard lat pulldown by performing it from a kneeling position while using a better grip. The lats are still engaged and significantly stretched, while the kneeling position and differing grip also allow the core and pectorals muscles to also enjoy a measure of labor.
Seated Machine Row
To conclude their workout, Lewis and Jacked throw in yet one more lat-muscle oriented movement with some seated rows. This closer, along with improving back strength and size, may accentuate higher posture for the athlete.
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Knowing what Lewis has completed in his profession, Jacked sees the icon as having quite a bit to supply someone still seeking to make their mark. While he definitely knows learn how to deal with his body, Jacked appeared to appreciate Lewis taking the time to walk him through this workout. As crucial performance of Jacked’s profession looms on the horizon, learning from the perfect might be the perfect approach to properly prepare.
“The push [Lewis gave me] was crazy,” Jacked said. “That’s why I want someone that may take over. I just work based on my preference, and that’s why I’m still in the upkeep phase. I want someone that may get me past my limits which is what I will certainly work on in my off-season after the 2022 Olympia. Because to be the perfect, I actually have to work with the perfect.”
Featured image: @andrewjacked on Instagram