Building a big back requires a willingness to work hard, to lift hard, and to train wisely. Most lifters have the hard work and heavy lifting parts down. But to achieve full development – this sculpted topographic map of the muscles – you have to train smarter.
The simple hammering of rows and pulldowns from the same angles does not result in a cut. You will see some positive changes, but you will not maximize your potential. To do that, you need to:
- know which muscles you want to hit.
- know which angles affect which muscles.
- know which exercises hit these angles.
- know how to program these exercises.
So let's first discuss the movement patterns and exercises (the funny stuff), then we'll go into programming and finally find and resolve the anatomy.
Movement Pattern 1
: Low to High Traction
If you place the cable assembly at your feet and pull it forward toward the chest (and then pull it over your forehead), you may experience heavy upward movement. Use a wider neutral bar to maximize your ability to retreat while allowing for a large stretch of lats after each eccentric (negative) repetition.
They encounter lats, middle and lower traps, rhomboids and posterior deltoids (and thus teres major).
Check your shape:
- Use a strong footing with feet drifting into the ground.
- Use a suitable hinge that loads the gluteal muscles and exerts a small stretch on the hamstrings.
- Hold your core by letting your middle section snap into place as if you were preparing in one fell swoop.
- Take a small step away from the cable anchor to avoid the weights dropping back into the stack at each repetition. In this way you can also cover an eccentrically loaded route with each repetition.
- Use a neutral grip with the center of gravity on the elbows behind and "around" the back.
- Use a controlled eccentric / descending phase with a small protraction range at the end of each repetition.
Movement Pattern 2: High to High
This exercise is referred to as "Overhead Banded Face Pull". The face pull is not so beloved by hardcore lifters because you can not charge it like other back movements. This lift significantly reduces the weight you can carry in the end area.
This is true for the outer rotators, the posterior deltas, the middle and upper traps and part of your lats.
Check your shape:
- Take a strong stance while your feet are riding in the ground.
- Lean back into your hips with a high back.
- Tighten your core to resist the desire of the bands to overtake you, to your eyes, elbows far, until you have reached the ideal depth.
- Turn your fists behind you as if you are doing a "field goal is good".
- Hold this upper pressure for two seconds and slowly release it.
Movement Pattern 3: Isometric Wide Grip Hold
Although an isometric contraction may seem contradictory on this list, our muscles do not need to generate movement to be able to work, to be exhausted, and to require recovery Hypertrophy can result. [19659Inadditionproperisometricscanpromotegrowthpotentialtherebytargetingcertainareasofmovementandthustargetingweakerorunderdevelopedmusclefibers
Something like a farmer's stretcher, a deadlift, or even an isometric row pose works wonders on the outer lats, rhomboids, rear deltas, and traps.
Technically, this could be achieved with the deadlift of the catch rod, which I here by Dr. med. Joel Seedman learned.
Or try my favorite personal wear option – the Cowboy Stretcher:
Execution on both emphasizes the pressure created by actively pressing and turning the scapula down. As Tony Gentilcore said, "Imagine pushing an orange into your armpits and making orange juice."
Movement Pattern 4: Horizontal Pull
All rowing variations are horizontal with respect to your upper body, and I like the One-Arm Row because you can pull J-shaped in this way.
While the one-armed series is a classic feature in most programs, it can usually be performed better by pulling with this J-shaped trajectory. A commonly overlooked concept in muscle anatomy is the direction in which fibers run.
Muscles contract along the fiber lines in them. The muscles only contract in the direction in which these fibers run. In the lats, the fibers run from the shoulder joint slightly obliquely down to the lumbar spine. Therefore, it is important to use the fibers that are at the top of your back (and immerse yourself in the shoulder joint) by letting a weight run in rows in front of us.
This adjustment has made a huge difference to my clients for years, and Lee Boyce has touched it as well.
Check your shape:
- Place one knee with the same side arm just below the shoulder joint on a bench.
- Your off-bench leg should shoot out a lot to "get out of the way" and create a bag for the elbow.
- Attack your core and orthosis to keep your spine straight (table top to the back).
- Start the dumbbell under your forehead / eye area and pull toward your hip.
- Move it back toward the hips, up to the ceiling and then toward the spine.
- Slowly return the weight to this stretched lat position.
Movement Pattern 5: Vertical Pull
Vertical pulls have always been an issue, but the variety here is particularly because it is one-sided and allows for an intense stretching of the lats when the Scapula turns up and moves up.
This angled pull-in pull allows for tremendous eccentric stretching. A strong contraction when you put your shoulders into adduction and add external rotation and depression of the scapula.
Check your shape:
- Lean against a bench with a 45-60 degree incline. Grab a cable with a neutral grip.
- Tighten your core and push it into the seat to leverage as the elbow enters the thorax.
- Turn the hand actively from the neutral handle into a pronated handle when you finish the process rep.
- Control the eccentric part and allow it to stretch at the top of the movement.
Movement pattern 6: 45 degree breast support
The face down position (lying down), Especially when used at a 45 degree angle with a bench, you can use a variety of exercises on the Beat your back without having to get up. This chest-assisted position also allows you to recharge as you can leverage into the bank. The key, however, is to stretch the thoracic spine to a certain extent. They do not want to slip over the bench. Keep your chest up.
Tempo is also the key. Do not hurry in these three exercises. Take your time and spend more time under tension to really tire the muscle fibers.
45 degree rib cage shrug
45 degree rib cage shrug
45 degree thorax T and Y elevation
Programming back work
The back may be compared to others Groups like Pecs manage an extraordinary amount of volume and frequency. Sure, you do not want to train them every day, but you can certainly meet them more often than usual once or twice a week, which many people recommend.
Back training is also part of everything else. The muscles are involved in all other exercise modalities, such as squatting, pushing, deadlifting and even sprinting. There is no "bad" day for back training.
A weekly program may look like this:
- Day 1: Hinge, buttock, hamstring, and back
- Day 2: Recovery Cardio and Core
- Day 3: Chest and Back
- Day 4: Quads, ham, calves
- Day 5: Shoulders and back
- Day 6: Quality of movement and cardio
- Day 7: Day off  You will notice that rework is scheduled for three days of the week:
On the first day, the rework is free hinge and lower body work (about 6 to 10 sets).
On the third day, you train in the style of an antagonist, alternating between chest and back (15 to 20 sets).
On the fifth day, walk on the back after exhaustion of the shoulders (about 20-25 sets).
In a four-week cycle, this results in 12 workouts attacking the back. This is more than enough to stimulate the growth of even the most stubborn of bodies.
Anatomy: The Geeky Stuff
The back of your body is so much more than just your lats, traps, and spine erectors. Sure, these big movers are the most visible muscles in developed bodybuilders and powerlifters, but they're not the whole picture.
The Latissimus dorsi (Lats)
Depression and downward rotation – all the necessary skeletal movements to make the most of your vertical and horizontal traction.
They have a variety of functions …
- The upper traps work with the levator scapulae to lift the scapula (eg shrug).
- The middle traps contribute to lifting, but also start with a degree of retraction.
- The lower traps contribute to retraction and play a role in turning the scapula up and down (eg in pull-ups or pull-downs).
The spine erector
They contract isometrically to stabilize the lumbar spine and lower thoracic spine in all major movements. In combination with the quadratus lumborum they also contribute to the rotation of the lumbar spine and to the lateral flexion of the spine.
We also need to consider other large and small muscles in the region:
- Rhomboids: They run vertically along the spine, but their fibers run sideways, making them ideal for retracting the scapula.
- The Levator Shoulder Blades: They contribute to the lifting of the scapula, which is important in movements such as shrug and low shoulder blades. to-high-pulls.
- The Posterior Deltoid Muscles: They primarily affect the shoulder joint by stretching the shoulder, but can help retract and depress the scapula. When developed, this head of the deltic muscle simultaneously improves performance and aesthetics.
- The teres major: They work with the posterior deltas to promote adduction and shoulder extension – a key to fully retracting and indenting the scapula for vertical or high to low rudder movements.
- Infraspinatus and teres minor: These are critical rotator cuff muscles. They turn the humerus outward in the shoulder joint. Developing the capacity of these muscles contributes to your performance as you work on vertical pull patterns (in a pronounced hand position), wide grip lines, and various facial pull exercises.
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