Summary
In this segment of the Fit Show, Bob Cicherillo and Charles Glass introduce Jerome Ferguson, a national bodybuilding contender, as he prepares for an upcoming competition. They discuss Jerome’s training, which focuses on back workouts, including a lot of machine and isolation exercises to target specific muscle groups. Jerome shares his struggles with fatigue and mental challenges as he approaches the competition, but remains determined. The segment highlights his efforts to improve his physique, with a particular focus on enhancing the lower back and maintaining energy through the final stages of preparation.
Featured Guest
- Bob Cicherillo
- Charles Glass
- Jerome Ferguson
- Gunter Schlierkamp
Complete Episode Guide
In this episode, Jerome Ferguson teams up with legendary trainer Charles Glass to take on an intense back workout that focuses on building strength, muscle definition, and endurance. The session is designed to push Jerome’s limits and help him achieve maximum results, showcasing a well-rounded approach to back training with a mix of machines, free weights, and cable exercises.
The workout starts with a series of exercises targeting the upper back, such as lat pulldowns and wide-grip pull-ups. These movements engage the lats, helping Jerome build width and strength. Charles emphasizes the importance of maintaining proper form to ensure the best muscle activation. Throughout the workout, Jerome follows Glass’s precise coaching to ensure that every rep counts, focusing on a slow and controlled movement pattern to maximize muscle engagement.
As the session progresses, Jerome transitions to using a variety of machines, including the Smith machine and low-row machine. These pieces of equipment allow for targeted muscle isolation, hitting different areas of the back like the middle and lower lats, traps, and rhomboids. Charles explains the importance of adjusting the equipment to fit Jerome’s body and provide optimal resistance, ensuring every rep challenges his muscles to grow.
The free-weight exercises, incorporated later in the workout, offer a chance for more dynamic and natural movements, with deadlifts and barbell rows being used to strengthen the posterior chain and enhance overall back stability. Jerome’s focus on technique and power helps improve his back’s functionality and muscle density.
Charles also uses the cable machine for various back exercises, focusing on the range of motion and muscle contraction. This allows Jerome to engage his back muscles from different angles, helping him build muscle mass while improving his mind-muscle connection.
Throughout the entire workout, Charles shares expert tips on the importance of rest between sets, the value of consistency, and how to challenge the muscles progressively over time. By the end of the session, Jerome has completed a grueling workout, having pushed his limits and focused on both strength and aesthetics. The combination of machine and free-weight exercises, under the guidance of Charles Glass, ensures a comprehensive and effective training session that helps Jerome get one step closer to his back-training goals.
Timestamp
- Introduction (00:00:31.405 – 00:00:44.045)
- Discussion on Jerome’s Progress (00:00:44.315 – 00:01:13.805)
- Jerome’s Thoughts (00:01:16.045 – 00:01:42.725)
- Back Training Segment (00:01:51.785 – 00:03:04.485)
- Competition prep and training adjustments. (00:03:04.545 – 00:03:59.205)
- Posing Practice (00:05:01.195 – 00:05:52.075)
- Physique improvements and final preparations (00:05:57.235 – 00:06:48.765)
- Closing and Gratitude (00:07:00.385 – 00:07:52.655)
