Back is an out-of-sight muscle group for many people. Unlike chest, shoulders, arms, and abdominals, it does not strike you as easily as a bicep that can be pulled out of a t-shirt sleeve or a torn six. More importantly, it can not be examined for vulnerabilities if you look directly into a mirror.
The fix is simple – not easy, but easy. Give your back the same attention you give to these other parts of the body, and take the time to identify developmental weaknesses.
These five tips will help you cover your back from all angles and form a full upper body of deep thickness from the spine to flickering, cobilar-like lats.
Rowing is a lot ̵
If that sounds familiar, drop the free weights and try the one-armed landmine range, the Meadows series. This nasty boy – a favorite of IFBB professional bodybuilder John Meadows – is executed with a dumbbell that has been pushed into a landmine apparatus at one end. If your gym does not have a land mine, pin the empty end of a barbell in a corner or use a T-bar line station. It allows you to get heavier while just having a little more stability and putting the stress where it should be and not where it should not be.
Imagine the loaded end of the pole, perpendicular to it. Bend your hips so that your back is tilted slightly higher than parallel to the floor, and grip the end of the bar with your palm downwards as if you were making a row of dumbbells. Pull the bar and bring your elbow and shoulder blades back while your hand comes to your side. You can also rest your other forearm on the thigh on the same side to keep your balance.
. 2 Nix the Momentum
Using Momentum during exercise is not always a bad thing. For example, if you drive Olympic lifts, you will generate targeted impulses to develop your explosive power. In other cases, however, the weight relieves the tension of the target muscle and may affect the effectiveness of the exercise.
If you want to maximize the development of your back, you need to slow it down on a majority of your body's movements, including rows, pulldowns, and pullups. For example, with deadlifts and rows, a short pause at the end of each repetition can help dispel the impulse.
MuscleTech Ambassador Abel Albonetti is a fan of a particular movement that includes just that feature:
This barbell exercise includes a stop at the end of each repetition with the weight lying on the ground. To get it right, place your feet about shoulder-width apart, with the front surfaces of your ankles resting against the barbell. Bend your hips and hold the bar outside the ankles. Your back should be parallel to the floor, the core tight and the view directed to a spot on the floor. Pull the bar up to your upper abdomen, bring your elbows forward while pressing your shoulder blades together at the top. Lower the pole in the same way and set it back down to lay the weight on the ground for one second before pulling straight up again.
. 3 Do Not Just Pull Down – Pull Over
The classic dumbbell pull-over is not much praised. Bodybuilding writers and fitness artists have not helped mess up the water, whether it's a chest or back exercise, and Arnold Schwarzenegger has been known to help increase the size of the chest. Apart from this dubious claim, the sweater is a solid upper body movement that brings into play the lower pectoral muscles and the lats, the latter being particularly emphasized.
You can do this with a dumbbell where your body is perpendicular to the bench, or when you are lying normally on the bench and lowering the weight over the top of the bench behind your head. You can also switch things around by using a barbell or EZ curl bar, or using a standing version that uses a wire rope attachment and pulls the rope from the top while pointing away from the stack. If you're lucky enough to have the machine in your gym, you can finally make Nautilus pullovers that are no less iconic than the six-time Mr. Olympia Dorian Yates, who said they really helped him, to expand its outer lats
4. Strengthen Your Mind-Muscle Connection
Admittedly, it's a bit harder to make a strong connection between your mind and your muscles whose muscles you can not see in the mirror. This means that you need more practice to achieve a perfect connection, and this lat pulldown option offers the opportunity to do just that.
Kneeling One-Arm Lat Pull-Down
Also referred to as In the Kneeling One-Arm High-Pulley series, this exercise can create the connection between the brain and the back for three important reasons:
- As a cable movement, the kneeling one-arm lat pull-down holds the effect of muscle tension throughout the muscle, which activates the lats more as you work towards the cable, allowing you to focus on muscle contraction while pulling ,
- If you make it one-sided instead of using both arms at the same time, this will give you greater freedom of movement. Since each side has to deal with a full load, you can concentrate on one lat each and set up a weaker side for balanced development.
- They are forced to reduce the resistance. So often with the back, because it's a strong muscle, we overdo the throb and the correct performance goes out the window. The kneeling one-armed latzug allows you to prefer the form of ego-gratification. (The compound exercises that should be preloaded in your program, such as the one-armed landmine series outlined above, provide ample time.)
To avoid biceps support as much as possible, use a sling handle. This reduces the involvement of the forearm and biceps in the grip, so you almost always pull your back with each repetition. As the handle lifts, also roll your shoulder blades slightly forward to accentuate lat stretching. When starting the next repetition, first pull the shoulder blades together and then pull.
Drop the Kneeling One-Armed Latzug at or near the end of your back training – 4 sets of 12-15 reps should do this trick that lasts 30-60 seconds between sets.
. 5 Finish Strong
In addition to the gluteus quadriceps thigh muscle, your back is the strongest muscle group you have. Add that the back is made up of several muscles, including rhomboid major and minor, teres major and minor, latissimus dorsi, erector spinae and trapezius, as well as other connection groups, and you need to stimulate a complicated body part. To give each item the necessary attention, make sure to use multiple angles and a series of grips throughout the back training. A final movement that leads to total exhaustion can also be helpful, especially if you have difficulty in overcoming a developmental plateau.
This 100-rep finisher helps you break down any remaining stubborn muscle fibers and can be performed by pulling or rowing. Choose the former if you want to improve your width, and the latter if you need thickness. If you want to improve both facets, you can also use the two options from workout to workout.
The key is to use a machine exercise instead of a free-weight movement, as a firm movement is the safer option for maximum effort when you're tired. Also, use straps to secure your grip – otherwise your forearms will become probably give way well in front of your back.
Choose a weight that would cause an error for 20-25 reps and have a second-hand clock in sight. This is how the finisher should collapse from there:
- Repeat the process until you experience a short-term muscle failure that will not allow you to reach another shape with the correct shape. Take this number of repetitions and subtract them for your rest time of 100 – if you have 20 reps, rest 80 seconds.
- After 80 seconds, start again until you make a mistake, starting at 21. When you get to that, say 35, this time you rest 65 seconds and then start again.
- Keep going until you have made a total of 100 repetitions. Toward the end, the number of repetitions you can receive in a round will decrease. Stick to the 100-repetition repeating scheme, as it helps to increase intensity by reducing the ratio of work to rest.
- If you become better and stronger with the weight you choose, you can increase the resistance to future training.