.jpg)
As the countdown begins to this year's Olympia in Vegas. I thought it was time to catch up with some of the leading competitors to find out how things were going in terms of their preparation for the final showdown. First up is Camala Rodriguez who has had a pretty rapid ascension up the competitive ladder when it comes to the fitness division.
When I caught up with her she was just about to train back, so I thought I would take advantage of the situation and ask her a few questions on her back workout. However, before we get into that, let's take a brief time-out to find out just a little more about this rising star in the fitness ranks.....
First of all, could you give us a little bit of background in terms of your contest history to date?
"My very first fitness show was in April of 2006 with the Ms. Fitness American organization. I placed 1st in physique and 2nd in the routine which qualified me for the Nationals. However I chose to take a break to build up for NPC Northern Colorado in April of 2008 where I placed 1st in both figure and fitness categories. Later that year I competed at the NPC Rocky Mountain Championship and won both figure and fitness once again, which nationally qualified me. I returned to the stage at the JR. Nationals in 2009 and competed in fitness. I received my pro card at this show by winning my class and the overall Jr. National fitness title..jpg)
Before these events I was a competitive cheerleader for 6 years and participated in gymnastics for 10 competing at a high level for many years in both of these activities."
What made you decide to start competing?
"I was unable to participate in competitive cheer and gymnastics but I still had a huge desire to compete. So, after doing a lot of research, I made the decision to enter the fitness industry."
Turning the focus on to your training and the spotlight on your back workout. I understand it was probably the body part that you learned the most about through training....
"Absolutely...my back training has been a real education for me! It was not easy to understand the mind body connection for a while in terms of isolating the muscle. However, over time and continuous self-motivation, I learned how to develop the quality back I have today.
It's always trial and error when learning how to train appropriately for the best results. Having many bodybuilders and serious athletes in my life helped me to correct and move forward with my goal!"
How much time do you allocate for your back workouts?
"My back workouts vary depending on what phase of training I am in. Usually, I find it best to never spend longer than 45 minutes on one body part unless I am training with a partner."
With so many exercises that you CAN do for back how do you go about selecting the ones you use and do you switch around exercises on a regular basis?
"The exercises I use depend on the section of year I am in, off season or in season. I review my photographs and evaluate what needs to be worked on. I will then attack that area for a period of time. After this specialization phase I will then incorporate the other areas of my back into my training to achieve a symmetrical and detailed look. I want growth and strength, so change is necessary to keep improving. I also continue to review educational resources such as RX muscle, Muscular Development, Flex, and Oxygen magazines, as well as any other resources that contain new and inspiring information.".jpg)
What mistakes do you commonly see people making when it comes to back training?
"I see a lot of training where the shoulders are incorporated or the posture is off. A lot of people do not learn the importance of good form in exercises. Take it back to the basics and expand!!"
As back is such a large muscle group to train do you make any changes to your diet before back days e.g. more carbs?
"My diet usually changes depending on my competitive phase, that is whether I have a show coming up or I am in the off-season. If we are talking off-season training then I definitely change it up."
Do you do cardio in the off season and do you believe in the concept that it can interfere with muscle gains?
"I do continue to do cardio in the off-season because I like to stay within some sort of workout structure so that my motivation just gets stronger and grows during prep. Also, gymnastics and dance are always a part of my weeks in order to keep getting better for each new routine and choreography process. I think that if you compete at a high level then it is important to consistently work on your stamina and endurance."
So, all that being said, can you give us an example of a typical back workout?
"Sure...here is what an average one looks like..."
Pull downs
5 sets 12, 3 drops 12-15
95 lbs x 12 reps
105 lbs x 12 reps
115 lbs x 12 reps
125 lbs x 12 reps
145 lbs x 12 reps drop weight to 125 lbs x 12 reps drop to 110 lbs x 12 reps 90lbs x 15 reps
155 lbs x 12 reps drop weight to 125 lbs x 12 reps drop to 110 lbs x 12 reps 90 lbs x 15 reps
155 lbs x 12 reps drop weight to 125 lbs x 12 reps drop to 110 lbs x 12 reps 90 lbs x 15 reps
.jpg) |
.jpg) |
One Arm Rows
4 sets 12, 2 drops of 10-15
45lbs x 12
55lbs x 12
65lbs x 12
65lbs x 12 reps drop to 45lbs x 15 reps
55lbs x 12 reps drop to 35lbs x 15 reps
.jpg) |
|
Bent over Rows (straight curl bar, wide grip)
4-5 sets depending 12-15
50lbs x 15 reps
60lbs x 12 reps
70lbs x 12 reps
80lbs x 12 reps
If able 90lbs x 10 reps
.jpg) |
.jpg) |
Seated Rows (narrow grip)
4-5 sets depending 12-15, 2 drops 12-15
70lbs x 12 reps
70lbs x 12 reps
80lbs x 12 reps
100lbs x 12 reps drop to 80 x 12-15 reps
110lbs x 10 reps drop to 70lbs x 10-12 reps
.jpg) |
.jpg) |
Do you favor heavier weights/lower reps on lighter/hi reps?
"Well honestly it depends on the timing of my prep because I get seriously tired with all the other aspects I incorporate with preparing my routines. For the most part, I love to get some nice HEAVY back in. Very invigorating!!"
If you could only choose two exercises for back what would they be?
"If it came down to only two exercises then it would have to be Pull-ups and T-Bar rows."
Finally, we all want to know when we can expect to see you on stage again...
"You will see me rock the stage at the Dallas Europa to earn more experience and take on a new challenge before my very first appearance on the OLYMPIA stage in Vegas!!!"
How can readers contact you?
"The best way to contact me is [email protected]. If it is regarding work or sponsorship JM Manion (Fitness Management Group) can respond as well. I am also working on my own website www.camamarodriguez.com which will be appearing soon!"
Subscribe to RxMuscle on Youtube
