IFBB professional body-builder Sadik Hadzovic is currently preparing for his return to competition in 2022 New York Professional on May 21, 2022, in Teaneck, NJ. Hadzovic last competed in the Arnold Classic 2019 as a classic physique athlete and finished sixth overall. At the moment, is training for a hopefully successful comeback in the men’s physique division.
Hadzovic raised a back workout to his YouTube channel on April 19, 2022, where he explained that Men’s Physique competitors are judged in two poses: forward and backward.
Your back is 50 percent and your front is 50 percent of your score.
Hadzovic will step onto the professional bodybuilding stage in May for the first time in more than two years. Take a look at his back training session below:
[Related: Bodybuilder Mike O’Hearn Shows Techniques To Build A Beastly Back]
Sadik Hadzovic’s back workout
Hadzovic started his bodybuilding career at Men’s Physique and built a pretty competitive resume. He racked up wins at the 2013 New York Pro and 2014 Tampa Pro before becoming the inaugural Men’s Physique. classic arnold champion in 2015. He was runner-up at the Men’s Physique Olympia in 2015. In 2016, the Bosnian-born bodybuilder switched to Classic Physique, placing third in his first Olympia the same year. It fell to seventh place in the ranking in 2017.
Check out the full details of Hadzovic’s back training session below:
shelf pull
Hadzovic likes to start his back workouts with a heavy weight. compound movement. The pull the shelf It consists of lifting a loaded bar from an elevated position (eg, the bar locks into a power rack, bumper plateseither blocks). In this case, Hadzovic used a power cage and position the bar at mid-shin height, which is more challenging than knee-high rack pulls.
The rack pull is an effective back and lower body exercise and allows the lifter to use maximum loads. Consequently, it is also very demanding on the body.
When you challenge your central nervous system, it… tells the body, hey… it’s time to grow.
Hadzovic is seen hitting three sets at 315 pounds.
[Related: Bodybuilder Nick Walker Shoulder Presses 165-Pound Dumbbells for 10 Reps]
Wide-Grip Overhead Weighted Pull-Ups
Hadzović moved to weighted pull-up Following. The former Classic Physique competitor noted that it’s great for extension out the dorsal.
Weighted pull-ups are a great way to increase your… pull-up strength.
According to a 2017 study in Journal of Strength and Conditioning Research, the stretching or eccentric phase of a movement is essential for muscle growth. Furthermore, a study conducted by the American Council on Exercise comparing back exercises found the pull-up as an upper movement focused on the lats. (one)(two)
Hadzovic suggested placing a weight Between the ankles and interlocking them to keep the weight in place if you don’t have a pull up/dipping belt. Hadzovic made two games of the weighted lift using a width, pronated grip (pronated).
Dumbbell Standing Incline Row
The incline dumbbell row works the back and also challenges the main muscles. Perform rows standing instead of kneeling on a bench it can help emphasize the lower back and hips.
If you want to grow, then you have to make rows.
Hadzovic offered some mental signals uses to perform the rows effectively:
We’re trying to lock down our whole body as if it’s stuck in concrete… let’s raise our elbow to the ceiling.
The lower back it can become a limiting factor at heavier weights without any chest support, but Hadzovic is still seen hitting three sets.
Pull behind the neck
The fourth exercise of the back workout was behind the neck. lat pulldowna move that has gained a somewhat negative reputation due to the potentially compromising position in which you can position your arms and back in. However, those concerns can be said to stem from the wrong way rather than from inherent flaws in the movement.
Hadzovic feels more emphasis on the upper back and lats when he does the behind the neck shoot down. He retracts the shoulder blades bring your arms back, allowing you pull the bar down without tilting your head forward. He did three sets using a side pulley bar with D-handles and neutral grip.
Seated Chest-Supported Rowing Machine
For the last exercise, Hadzovic likes the chest-supported seated row machine to build back thickness.
You can never have a good enough back, especially at Men’s Physique.
Hadzovic finished the session with three sets of this exercise using a supine grip before removing his shirt and sharing a physical update with a little pose.
[Related: Here’s What’s In Bodybuilder Brett Wilkin’s Costco Shopping Cart]
Sadik Hadzovic’s Full Back Workout Routine
Below is a list of exercises that Hadzovic performed in order during his back workout. Due to video editing, the exact number of sets and reps of the movements is not accurate.
- shelf pull
- Wide-Grip Overhead Weighted Pull-Ups
- Dumbbell Standing Incline Row
- Pull behind the neck
- Seated Chest-Supported Rowing Machine
Hadzovic is full steam ahead for the New York Pro in May, marking his return to elite bodybuilding competition. If his most recent back session was any indication, the former champion is determined to once again establish himself as a top IFBB competitor. We’ll see if the judges agree.
References
-
Schoenfeld, BJ, Ogborn, DI, Vygotsky, AD, Franchi, MV, & Krieger, JW (2017). Hypertrophic effects of concentric versus eccentric muscle actions: a systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(9), 2599–2608. https://doi.org/10.1519/JSC.0000000000001983
- H.Edelburg, et al. What is the best exercise for the back? American Council on Exercise. 2018. https://www.acefitness.org/continuing-education/certified/april-2018/6959/ace-sponsored-research-what-is-the-best-back-exercise/
Featured Image: @sadikhadzovic on Instagram
