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8 back training for mass



If you want to build a bigger, stronger-looking back, you'll overstrain the muscle group with too much work.

"The back can take a lot of exercise volume," says Justin Kompf, C.S.C.S., strength and conditioning specialist at the CLIENTEL3 training studio in Boston. "So to really build a back mass, you need at least one residue-focused day a week in your lifting routine, ideally along with another day dedicated to the back chain or the entire back of your body – including the back." [19659003] That means you'll need a lot of backbuilding exercises in your weight room for a healthy mix of exercise. Use these 8 exercises to build your best back training for mass.

Conventional Deadlift

  Barbell Deadlift

Men's Health

The best back training for mass centers at the important deadlift, which allows you to train the lats and spine erectors with heavy loads, according to Kompf.

How to: Stand with your feet about hip-width apart and with a loaded dumbbell about an inch in front of your shins. Push your hips back and allow your knees to be slightly bent to grab the dumbbell with one hand, hands about shoulder-width apart or just outside the legs. Keep a neutral spine and your arms straight, inhale and push your shoulder blades down and back. Push hard, push your feet through the floor, push your hips forward and stretch your knees to keep your legs up, and hold the pole as close to your body as you can get up. Pause at the top of the movement, then slowly reverse the movement and control the weight to the floor.

Recs: Use the deadlift to start a back chain workout and choose higher loads Complete the form. Start with 4 to 5 sets of 5 to 6 reps, resting between sets for about two minutes.

Reject Bench Down-Over

In the event of a pull-over, the hiring increases if the total reach of the lats request for greater gains.

Instruction: Lie down on an incline bench with secured legs and a dumbbell behind your head. Grab your arms to grasp the dumbbell with a diamond grip. Maintain a slight bend in the elbows and lift the weight until your arms are completely vertical and parallel to the floor. Pause, then slowly lower your arms behind you to return to the start.

Recs: The single joint exercise is best stored for the second half of your back training. Perform 3 to 4 sets of 8 to 12 repetitions.

Back Extension

The exercise focuses on the Erector Spinae (also called spinal cord markers), which bulge on both sides of the spine to give the back a 3D look. says Kompf. Bonus: They are fast hypertrophic, which means they develop muscles quickly.

How to: Lay your thighs on the upholstery, rest your feet and place a weight plate against your chest with your arms crossed. Hinges on the hips to lower your upper body as far as possible to the ground. Press your lower back muscles together to raise your upper body.

Recs: Select light weights with high reps to avoid lumbar spine overload by performing 3 to 4 sets of 12 to 15 reps. Resist the temptation to stretch your back neutrally; Stop when your torso is in line with your legs.

Pullup

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<p class= Chinups are great, but for back massage, pullups They are better: They make your wings heavier by restricting how much your biceps can hit each turn.

Instruction: Grab a pull-up bar with an overhand grip. It's slightly wider than shoulder width and takes up a hollow body with your legs straight in front of your upper body, pull your shoulder blades down and together, and pull your arms through to pull your elbows to the sides and bring the upper chest to the bar to just touch the pausing, then the Reverse movement to return to hanging on Vest during low-rep sets or a resistance band to aid in high-rep sets Look at drop or pyramid phrases.

Lat Pulldown

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			<span class= Getty Images Mike Kemp

This variant of a pullup exercise largely removes the core and gliding power (often limiting factors for pull-ups) from the equation [19659008] How to: Sit down on the lat pull-down machine, grab the pole about twice shoulder-width with your hands and secure your legs under the padding pushing your shoulder blades down and back and up pull them with arms to pull the elbows along the sides of your trunk and the bar along to the clavicles return to takeoff.

Recs: Do does not lean back to the Train with a slight incline so that the bar can clear your face, and then hold this position upright with a stationary torso Perform 3 to 4 reps with 8 to 10 reps.

Sit zende cable assembly

  Seated cable assembly

Men's Health

Horizontal rows are ideal for building mass in the upper back muscles, including rhomboids and traps, Says Kompf.

How to: Sit on a wire harness with your feet spread wide, knees slightly bent. Grab a triangle attachment and sit up. Push the shoulder blades back and pull through the arms to roll the handles into the bottom of the ribs. Keep your elbows in the sides and straight back. Pause, then slowly reverse the movement to return to the start.

Recs: Perform 3 to 4 reps with 8 to 10 reps. Note: For back-balancing in your weekly routine, perform approximately two horizontal pull exercises for each vertical pull exercise.

Face Pull

  Face Pull

Men's Health

The upper back exercise focuses on your rhomboids, upper and lower traps and the back lows.

How to: Stand with your feet at about hip-width distance, and hold the cable attachment or resistance bands of a cable machine so that your thumb is pressed against the ends of the rope. Step back so that the cable is live. Squeeze your shoulder blades together and row the rope up and against your shoulder so that your elbow is pointing diagonally to your side. Pause, then slowly return to the start. All movements should take place in the arm and upper back of your work page. Keep the rest as calm as possible.

Recs: You can change the resistance levels to train more muscle by adjusting the cable to a different altitude (high, medium, or low) every four to six weeks. Perform 3 to 4 sets of 8 to 15 repetitions.

Breast row supported row

When you lie on a bench, stability increases, meaning you can pull more weight with each repetition. It also eliminates any possibility of swinging the weights up so you can really isolate your lats.

Instruction: Set a tilt bench at a 45-degree angle and hold a dumbbell neutral grip in each hand, resting your upper body on the bench, feet supported on the floor. Let your arms hang straight to the ground. Squeeze your shoulder blades and pull them through your arms to move your elbows up and behind to row dumbbells to your chest. Pause, then slowly reverse the movement to return to the beginning.

Recs: Consider loading this exercise harder than other horizontal rows, approaching 3 to 5 sets of 5 to 8 repetitions Cable Fly

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			<span class= Getty Images Peter Muller

By using a Cable machine instead of dumbbells, this fly variation increases the time under tension and provides superior muscle growth in the back sections, they are technically part of the shoulder, but Kompf says this is a big deal when it comes to designing your back view. [19659008] Instructions: Imagine yourself in the middle of a double cable machine and attach the cables at shoulder height at shoulder height of the machine. Grasp the ends of the cables with the opposite hands. Hold a slight bend in your arms and squeeze the shoulder blades together to move your arms outward. Pause, then slowly reverse the movement to return to the start.

Recs: Be humble and go much easier than you think. Run for high reps – 12 or more per set – and save this exercise to make it easier for you to get back.


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