Osamoje Imoohi, certified personal trainer and MusclePharm sponsored athlete, will guide you through his favorite exercises for building a big, strong back.
"The goal of today's training is to build a wide and thick back," explains Imoohi. "For this you have to do many repetitions and many sentences."
This training lasts only about 60 minutes, and your recovery and recovery between sets takes 45-65 seconds.
Wide-Grip Barbell Row
"This initial exercise is likely to strain the central nervous system, so I'd like to get it out of the way," explains Imoohi. The bent row is ideal for the development of the size and especially the thickness in the back. For all pulling exercises it is important to lift with your back and not your arms to get the maximum benefit.
In this exercise, it is very important that there is no arch in the lower back. A bulge can affect the spine and cause injury. To avoid this possibility, bend forward from the hips while maintaining a neutral spine to get into the rudder position.
Wide-Grip Weighted Pull Up
With the wide grip, the main focus of this exercise will be the lats.
"I love working on my lats," says Imoohi, "because it creates the illusion of a smaller waist."
Help to activate the right muscle: When you start pulling up, put your elbows on your ribs.
You always want to use the appropriate weight for the repeat area so that the reps gradually decrease in weight. Use a weight belt or hold a dumbbell between your feet to make your pull-ups stronger. If you already have problems with pull-ups, use a stronger band in the first two sentences, and then switch to a lighter band while the repetition slows.
Seated Cable Row
So far in this training you have pulled off the ground and pulled vertically. Now do a horizontal pull, the sitting cable row. In this exercise you should avoid leaning too far forward or too far back. Ideally, you want to maintain a nice, neutral spine with a slight knee flexion. Concentrate while pulling on the retraction of the shoulder blades. The goal of a sitting row is to attack the rhomboids, traps and the entire middle of the back.
"The back is a very large muscle group, explains Imoohi." I attack him from as many angles as possible. "
Since this is a compound movement, the biceps will also get some work, but the main focus is on the back, so try moving the weight with that part of the body.
Straight Arm Pull Down
19659020] Until then, most exercises were compound movements, so now is the time to do some detail work with the straight-arm pull-down arm, as Imoohi will tell you, these lats are really shining through!
Hold the bar as tight as you can with your arms, take a step back and lean forward about 30 degrees from the hips, moving the weight back to back with the shoulder and pulling Keep your core engaged all the time.
"When performing this movement, your elbows and hips should not move," warns Imoohi The sole should be the pivot point. "
You end this workout with non-weighted pull-ups.
"Up to this point you have done a lot of repetitions and many sentences," explains Imoohi. "Your back should be fully taxed, so you do not need to use weights for this exercise."
Instead of 4 sets of descending repeats, only perform 3 sentences. Go to failure every time. This means that you do pull-ups until you can not physically work anymore. When you have reached the end of each set and can not do another repetition, perform a so-called negative repetition. The negative focuses on the lowering phase of the exercise. So if you can not physically pull yourself up, you can still focus on the eccentric part of the movement to build strength.
If you want to build a bigger body I would recommend doing this twice a week – maybe once at the beginning of your workout split and then again at the end of your split. Combine this with Imoohi's high-volume chest workout to complete your upper body workout.