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🏋️‍♂️ The Case for Training Your Back Twice a Week

PLUS: A Stronger Back = Better Everything

AuthorAuthor

Michael Pender & Ryan Engel
June 05, 2025

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: The Case for Training Your Back Twice a Week

  • Pro Tip: A stronger back = better posture, better lifts, better life

  • Question from Our Readers: How do I fix rounded shoulders from sitting too much?

  • Fit Trivia: Which 80s action movie icon had a real-life gym named after him and was known for training shirtless with chains?

The Case for Training Your Back Twice a Week

Everyone wants a bigger chest and arms—but if you want to look strong, feel strong, and move pain-free, train your back more.

Here’s why your back deserves double attention:

  • It makes up over 60% of your upper body.

  • It improves posture—essential if you sit for work.

  • It supports nearly every major compound lift (bench, squat, deadlift).

  • It gives you the “V-taper” that makes your waist look smaller.

Split it across the week with heavy rows on one day and pull-focused work on another. You'll feel the difference—and see it too.

FROM RYAN’S DESK

Before you can lead a family, a business, or a team—you have to dominate your own habits. Wake up early. Train hard. Eat clean. Think sharp. A man who leads himself commands respect without saying a word.

Pro Tip:

A Stronger Back = Better Everything

Most shoulder, neck, and even lower back pain comes from weak or underused upper back muscles.

Add these to your routine:

  • Face pulls

  • Chest-supported rows

  • Dead hangs and farmer’s carries

Your back supports your frame. Train it like your progress depends on it—because it does.

Question from Our Readers:

“How do I fix rounded shoulders from sitting too much?”

– Bryan, 49, from Cincinnati

Great question—and super common. Try this 3-part formula:

  1. Mobilize your chest: Use doorway stretches or foam rolling on your pecs.

  2. Strengthen your upper back: Add band pull-aparts, rear delt flys, and rows.

  3. Fix your posture habits: Sit tall, pull your shoulders back, and get up every hour.

Give it 2–3 weeks of daily effort and you’ll start walking taller—and lifting better.

Fit Trivia: Which 80s action movie icon had a real-life gym named after him and was known for training shirtless with chains?

Answer: Jean-Claude Van Damme! Between Bloodsport and Kickboxer, Van Damme became a symbol of martial arts strength and aesthetics. His shirtless, chain-loaded workouts in film and training montages made him a poster boy for 80s gym culture—and he even helped inspire gyms across Europe bearing his name.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

EXCLUSIVE DEALS FOR OUR READERS

Our Partners:

3M Coaching: Offering Free Consultations for Limited Time Only

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Publisher: Ryan Engel

Editor: Michael Pender

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