You have to admit that there is a training trail in the world called a wide and thick back that can be felt even through a shirt.
Training that is only keen on your chest and arms is not good overall. If you train your back as well, you will definitely improve your turnout 100%. To improve your body imbalance and become the next back powerhouse, these back details cannot be ignored.
if the back lags in development, the physique will look incomplete. Think of the body as a whole, the back is part of the body and a lack of training can lead to an overall lack of body alignment.
A larger back will increase body girth and back training is not only needed for the little ones whose fitness goals are body shape. Understand the importance of back training and how to train the ultimate back
what are the three main factors to consider when planning a back workout?
One of the biggest problems I see most pals make is not training the muscles through a full range of exercises or not training them on a cyclical basis. The musculature of the back is very complex and it takes a long time to learn the anatomy and movements of the back.
To plan back training, consider the following three points.
1. Feel the muscles as they fire. Simply put, you can't train your muscles properly if you don't know how to contract them. Take your time and build a good muscular and mental connection with lighter weights and isometric contractions. Only when this is done, gradually increase the load.
most pals struggle with how to feel their latissimus dorsi firing. This is largely the result of poor posture and sitting, which can leave the shoulders in a rounded hunched position all day and keep the frontal muscles in a contracted state, especially the chest.
During a high pull-down, attention is paid to other muscles such as the rhomboids, large round muscles, large arms and neck to fire, rather than the latissimus dorsi which should be firing. For some of the smaller guys, focusing on stretching the pectoralis major and minor pectoralis, the upper trapezius and moving the shoulder joints will be helpful in doing this movement.
you can also try leaning back a little during the high pull down to help put the scapulae in the correct position and allow the latissimus dorsi to contract in a better way.
If flexibility is not the main issue, then training is much easier. This problem is due to the muscle being affected by "Weak nerve impulses", which can be strengthened by holding the contracted position for a few seconds during all the exercises for the latissimus dorsi, to strengthen the nerves in this area.
2. Pay attention to the intensity of the exercise. This does not mean slamming the barbell hard on the floor or shouting at the top of your lungs during every movement. Choose the correct weight and be prepared to go through the process of tearing your muscles and continually adapting.
3. The muscles do a full range of motion. In the sagittal plane, there is 180 degrees of flexion and 30 to 40 degrees of extension of the shoulder-humeral joint. As the back muscles are involved in internal shoulder contraction and internal and external rotation, a lot of training is needed to build a broad back.
understanding the anatomical function of the muscles is vital. Only by knowing how the muscles move and interact with the body can you know what to feel when training. For the back, there are many muscles to consider. Apart from the rhomboids, rhomboids and large round muscles, the most important should be the latissimus dorsi. The latissimus dorsi muscle starts at the top of the pelvis and the sides of the spine and ends at the front of the humerus.
One of the biggest problems committed when training the latissimus dorsi is not doing the full range of motion, which can be very long. When pulling up or pulling down in a pull-up movement, you should pull your elbows all the way down to the sides of your body to achieve a full contraction.
what are the 3 biggest problems commonly committed when training the back?
3 common problems committed when training the back.
1. Not tightening or combining the back muscles properly during the lift to complete it. A good way to do this is to imagine "Protecting your armpits from being tickled" Before the next one, so that you can clench your arms and fully feel your latissimus dorsi during the pull down.
2. Not understanding individual structural differences and range of motion. Often times there is an idea of what the movement should look like, but not taking into account your own body differences. This is especially true in back training due to the complexity of the shoulder joint.
3. Not enough rest to ensure physical recovery. The rhythm of training 4 days a week with one day off is followed by a light weight session after every 3 workouts. If mobilizing the lower back does high intensity training, more rest and regular training is important as back muscle recovery usually takes longer than other muscles.
A common problem that people encounter is the training programmed of the masters. Most peeps need more back training but go in the wrong direction. Training your back once a week doesn't make it any less. There are many ways to schedule training, but a basic principle to follow is to train your back at least once every three to five days.
a better way to do this is to start the week with a heavy weight back work out and do a lighter, more contraction-focused workout later in the week (while reducing the weight).
Do I have to pull hard?
Probably not, but there is always a variation of the hard pull in all workouts. The hard pull is a very complex movement and a great one. Almost every little one will do a hard pull because of ego and incorrect technique.
the hard pulling movement gives a great impact on the muscles and targets the back muscles and posterior chain muscles. Variations such as hard pulls are good options if training time is tight.
Use different variations from the hexagonal barbell, racked hard pull, Romanian hard pull and sumo hard pull. Hard pulls do not need to be limited to the traditional pull up from the floor. The key is to choose the movements that suit your goals and, more importantly, progress safely.
are there the best back training moves?
Training the back is really about variety and multiple angles, so it's hard to be sure and you have to choose from a 'feel' perspective.
How few people can do pull-ups properly?
Most pals use their biceps and large circular muscles to pull their bodies up and tighten to the highest point with their subscapularis. To complete the latissimus dorsi, the goal should be to start the movement with the scapulae contracted; then pull the elbows down to the sides of the body while the back arches naturally, pulling the chest up towards the bar.
you may not be able to pull all the way up, using the correct position will raise the latissimus dorsi and the smaller muscles of the upper back to get a greater degree of training.
Back exercises that can be used directly
exercise with purpose and learn how to mobilize the latissimus dorsi correctly and your back is bound to grow. Understand the difference between moving weights and making muscle training. Certain exercises are good for every movement in life. For hard pulling variations, weights need to be considered. For more targeted movements, such as pull-ups, the head needs to be linked to the latissimus dorsi to ensure that other muscles are not used to compensate.
back training programmed
training movements no. Of sets no. Of reps
wide-grip high pull-down 5 12
opposite grip pull-ups 5 8
chest supported dumbbell row 5 10
supine dumbbell raises 5 10
overhead rope reverse flies 4 15
straight arm press down 4 15
struggling with back training? This back workout will provide you with the variations you may need. Practice it up and you'll find the improvement you want in a few weeks!