قالب وردپرس درنا توس
Home / Fitness and Health / The 3-movement training for a huge, thick back

The 3-movement training for a huge, thick back




  Classic-Back-Cable-Pulldown "title =" Classic-Back-Cable-Pulldown "/>



<div class= EDGAR ARTIGA / M + F Magazines

A lot of strength athletes spend a lot of money on training wide lat lats ̵

1; everyone wants these great wings. But what is often lost in this equation is the pursuit of back-thickness – that deep, grainy, dense back that is the hallmark of so many great bodies. While vertical traction forces are ideal for width development, depth is achieved by horizontal traction forces and, yes, deadlifts.

Hard and heavy training with these moves can help you pack the kind of mass that leaves your upper back Looks like a den of serpentine snakes. But you can also train as you are and look like a piece of paper. The choice is yours.

[RELATED2]

Three Steps to Rule Them All

Yes, we have just addressed all of Tolkien to you. However, it remains the fact that a simple approach – of course with the right intensity – can help you construct the kind of back aesthetics you are looking for. If you have a broad back training, you can easily complete the workout on a second day later in the week, greatly increasing your gains. Or, if you're a bulky type, you can try adding those steps to your existing back training on a single, comprehensive "back-a-palooza".

. 1 Deadlift

It is no coincidence that heavy deadlifts are synonymous with great back development. Deadlift concentrates on your erectors as you stretch your upper body to the full vertical. This helps to develop the bottom up silver-like thickness. The better news, however, is that deadlifting causes a rise in beneficial hormones like testosterone and growth hormone that fill this area and help you build muscle and burn fat everywhere.

After you have warmed up, you have 12 minutes to perform all deadlifts. Start with a weight that will allow you to do 8-10 repetitions. Perform five repetitions for set 1. Let rest for 60 seconds and try five repetitions again. If you are unable to perform five repetitions, do four if you do not do four repetitions, do three if you do not do three repetitions, do two, and if two repetitions are too much, do one. Always stop one from failing, but do not exceed five repetitions. Repeat this process for 12 minutes. The clock starts as soon as you have finished your first set. If you have any left over in the last set, go to an all-out rep maximum.

[RELATED3]

2. Meadows Rows

This exercise, named after bodybuilder John Meadows, is similar to a one-arm dumbbell row, but is instead performed with a tee. You will touch the pole out of the weight at the thick end of the barbell. You can also use straps if the wider handle makes it difficult to focus on your lats. Then take a curved rudder position and pull.

Traditionally rowing exercises have long been known for building thick backs, and this movement is no exception. The strong pull hits both the lats and the other deep muscles of your mid-back, including your Teres Major and Minor. Meadows recommends that the hips move slightly away from the crossbar to accentuate the stretch. You feel this in the lower lats.

Choose a weight that allows you to do 15 reps instead of counting the reps. Start with your weakest arm by performing as many repetitions as possible in one minute, emphasizing stretching and technique. Rest one minute and put the number of repetitions on the stronger arms. Rest for one minute and then do the same for 45 seconds on the original arm. Rest for 45 seconds and follow the weaker arm. Let rest for 45 seconds and let the last set on the strong arm run for 30 seconds, rest for 30 seconds and end on the weaker arm for 30 seconds.

[RELATED4]

3. Straight-Arm Pulldowns

For some pull movements, the bicep is the limiting factor. Because they are involved and fatigued in front of the back, straight arm pulldowns are an isolation motion that is great for building the back width and bypassing the biceps.

We will do this movement for two minutes! Choose a weight that will allow you to do 15-20 repetitions. You will do three repetitions, slow and controlled, and after the three repetitions are completed, hold the weight in the top position and emphasize the stretch for five seconds. Repeat the process and do this for two minutes.

This movement may be the first in your head, but after the hard work at the beginning of the workout, these pull-downs help to kill your lats and flush them with blood. For extra depth, focus on pulling your elbows backwards and downwards. Imagine pulling the bar "through" your body to put a little more strain on the middle back.

[RELATED5]

The Routine

Exercise

Rest interval

Intensity

Propositions

Repeats

Time

Deadlift

60 seconds

8-10 Rpm

Max.

1-5

12 minutes

Meadow row

60, 45, 30 seconds

15RM

3

Max

Straight arm pull

– [19659026] 15-20RM

Max

3

] No

Source link