Wide and developed back in bodybuilding gives the figure of an athlete an aesthetically attractive appearance. It does not just make the athlete's physique much more beautiful. If a bodybuilder has strong and strong back muscles, he gets the opportunity for further progress. They are involved in almost every exercise. The more developed they are, the greater the potential of a bodybuilder.
Back training has a special place in training process. It has its own characteristics. To become the owner of a truly powerful back, you need to not only build a training program correctly, but also know how to protect yourself from injury.
The muscles that are located on the back are the largest group in the upper body. They perfectly perceive heavy loads, take on most of the hard work performed in training. To pump up the spinal muscles, you need to give up exercises like pumping or drop sets. The required load can be obtained only when basic exercises are performed using a large working weight.
The number of repetitions in each approach, when basic movements for increasing mass are performed, vary from four to six. This range makes it possible to work with large weights and feel that the muscles of the back are really loaded to the fullest, as they will start to hurt after a workout. Simple exercises can be done with eight repetitions. The main thing is to constantly take an impressive working weight.
A properly designed training program and working weights are important, but bring almost no result when the execution technique is “lame”. The lack of a pronounced effect is not the only problem that the athlete will face. Incorrect technique at times increases the likelihood of injury. If you do not hone the correct movements, the athlete will simply begin to lift the weight, involving all muscle groups in the work, which will lead to the absence of the necessary load, and there will be no progress for the back. Each last repetition should be given as hard as possible, but on condition that the technique is perfect. If the weight does not go, you should quit, but do not neglect the correct execution.
To achieve the desired result, you must remain true to your training principles. Loads must be progressive. It is necessary to increase the working weights, do one or two repetitions more than in the previous lesson, reduce the rest between individual approaches. The main thing is to constantly increase the load.
You can not immediately take on an excessively heavy weight that does not go. It is necessary to progress, and not go thoughtlessly ahead, and then pay for carelessness with an injury. This will lead to the for a long time you will have to forget about training until the rehabilitation period has passed. Depending on the severity of the injury, recovery can take quite a long time. It is better to focus on increasing repetitions, since this approach is the least traumatic and allows you to increase efficiency.
The anatomical structure of the back is a pair of grouped muscles that wrap around the back of the body. They are conditionally divided into two large groups:
- External. Formed by the latissimus dorsi, serratus, trapezius muscles and extensors. They form the surface of the back, so they require increased attention.
- Internal. They are located deep under the outer ones, they are a combination of diamond-shaped, large round, adductor blades and others. If you pay due attention and develop these muscles, they begin to push out the outer ones, giving the back a deep and powerful relief.
Pumping up the muscles of the back, first of all, involves working out the latissimus dorsi. This is due to the size, since they are the largest and give the silhouette the coveted V-shape. When they make up a training program, the main emphasis is on exercises that develop them.
To pump the latissimus dorsi to the maximum, you need to have a clear idea of what functions they perform for the human body. They are involved when upper limbs lead to the body from above and below, from the side and in front, that is, when performing thrust towards oneself. These exercises should be the main basis for training the latissimus dorsi.
Most effective exercises when training the back, during which the athlete gets the opportunity to perform natural and maximally functional movements, are pull-ups. Light traction on the block should be discarded, focus on the heavy variation.
The volume of the upper part of the case is given by a trapezoidal shape, which is located in the middle. The trapezoid is attached to the areas of the neck and joints of the shoulder girdle. These points of contact create tubercles on the neck. The function of this muscle is that it leads to each other and raises the shoulder blades up and down. A similar movement indirectly occurs in almost all exercises that are done for the back. For the development of the trapezoid, oblique and straight shrugs are best suited.
The extensors are called oblong long muscles that stretch along the entire spine. Their function is quite simple. They are responsible for flexion and extension of the body back and forth. Do not deprive the extensors of attention. When they are developed, the back becomes stable during the exercises, which makes progress for the entire training process.
The best exercise that allows you to most effectively pump the extensors is considered. It is really the best for working out absolutely all the muscles, and not just the back. When performing this exercise, arms and legs are also pumped up, but the most important thing is that the ligamentous apparatus is strengthened, the depth and thickness of the back increase.
This result is achieved because it is in the deadlift that the largest weights are involved. This also has its downsides. Due to this exercise, it is impossible to achieve an increase in the width of the back. It does not become more powerful on the sides.
We must not forget about the serratus muscles. They articulate with the oblique abdominal muscles. There is a small layer here. subcutaneous fat. Thanks to this, when serratus muscles developed, they add even more attractiveness to the athletically built athlete.
The most effective exercises for this group are diagonal twists performed on the press, as well as various pullovers. There is no need to pay special attention exclusively to these muscles. They build up and pull up along with the rest.
You should not focus solely on what exercises are the best and most effective for pumping up the muscle groups of the back. It is recommended to pay no less attention to the expected results.
Some athletes want to have a deep and strong back, while others, on the contrary, want a powerful top and a narrow waist. When the priority goals and objectives are determined, they begin to select exercises that allow them to achieve the desired.
Equally important is the level of training and experience of the athlete. Beginning athletes need to first pump the latissimus dorsi muscles, and then train the trapezius and extensors after them. Absolutely any kind of vertical rods allow you to increase the width.
So, if you group exercises according to efficiency for certain muscles, then:
- the best for the widest are pull-ups and such types of traction as the upper and horizontal block, barbells and dumbbells in an incline, as well as T neck;
- shrugs with both a barbell and dumbbells are considered the most effective for trapezoid;
- the best for extensors are deadlifts, which more effective than hyperextension, slopes performed with a bar next to or on the shoulders.
The fundamental point, which is crucial when performing these exercises, is that the back should always remain straight, but it is best to keep the lower back slightly arched. This position, when the pelvis is retracted and the chest is forward, provides security for the lumbar region, and also allows you to more correctly and completely contract the muscle groups of the back.
Any exercise to work out the back allows you to pump the biceps. If you train incorrectly, the main burden falls on him. The downside is that the biceps has small size. And if the big back does not get tired for a long time, he gets tired very quickly. When the main emphasis, if the technique is not followed, is placed on the biceps, it begins to slow down progress due to fatigue.
In order not to slow down development, the main emphasis is placed on the technique of performing the exercise, which allows you to develop to the maximum target muscles, but does not affect the biceps. Such a goal can only be achieved consciously, when the process of reduction is fully controlled. It is necessary to constantly feel a bunch of muscle-brain.
When the technique does not work, the biceps begin to hurt the next morning, and, therefore, it is necessary to continue working on yourself. It is recommended to improve absolutely everything, working through absolutely every little thing. The technique involves bringing movements and contractions to automatism.
It is always necessary to learn each exercise first without using weights. You can use any handy tool, which allows you to create an imitation of dumbbells or barbells. Movements are worked out as slowly as possible with full amplitude. This allows you to achieve real results, because it strengthens and establishes a connection between nerves and muscles.
This exercise is great workout on the latissimus dorsi, which allows you to pump both depth and width well. The pull-up technique is as follows:
- to include in the work of the biceps and involve the latissimus dorsi, quite wide grip;
- it is necessary to take the crossbar from above with all five fingers;
- need to pull up to chest, because it loads the triangle of dorsal muscles.
When doing pull-ups, do not focus on your hands. The key is to keep your elbows behind your body.
The exercise in question is a lightweight variation. It is especially suitable for beginner athletes. In this thrust, you can use a weight that is less than your own. Performing this thrust allows you to learn how to contract exactly those muscles that allow you to get the desired result for a reserve for the future. The light version can be eliminated from your workout when the athlete is able to perform at least five pull-ups with the correct form.
Doing the pull of the vertical block is useful even for professional and experienced athletes. If the exercise is included in super series or drop sets, this will increase the intensity of the training. This exercise works quite deeply on individual muscle segments, and also deviates the body much more than in pull-ups, and, therefore, it is good to pump the widest bottom much higher.
The main points to consider are quite simple, but often overlooked:
- the cable at the projectile at each point of the amplitude must always move only vertically;
- the entrance of the cable should fall on the lowest point of the chest, and then go down the spine;
- cable and elbows must move down in the same plane. It is impossible to allow the elbows to be pulled forward or backward, since their institution behind the body should be carried out due to the deflection in the chest area.
For a beginner who has mastered all these points, it is easy to move on to more complex options.
Its implementation requires close attention to the grip, that is, the width, as well as the orientation - direct or reverse. You need to take care of the body. The closer he leans to the horizontal, the better the back begins to work, but the negative effect of loads on lumbar. Another important point is the trajectory with which the bar is moving. It should stretch along the lower limbs and elbows, which wind up behind the body.
If you correctly master the technique of execution, the exercise becomes much more effective for working out the back than traction, which is performed in an incline. The mechanics of these movements are the same as before, but the use of the T bar allows you to remove the load from many stabilizing muscles, and, consequently, increase the working weights.
The only thing to consider when performing such a thrust is that this exercise should not be performed on an inclined or horizontal bed. They significantly reduce the range of motion, and also complicate the contraction of the muscle groups of the back, since this does not make it possible to arch. This exercise should only be done while standing.
One arm dumbbell row
A unilateral exercise is not distinguished by a complex technique. It is much easier and simpler to do it. The amplitude of movement increases due to the absence of a rod, that is, a rod in the middle of the body. This allows you to take the projectile much further at the top point behind the body and stretch the lats to the maximum in the bottom position.
Horizontal block pull
This exercise engages the middle and lower back as the cable is pulled down the abdomen. A different effect can be obtained with a wide handle and pull of the block to the chest, which gives a stimulus for the development of the upper part.
The following points must be taken into account:
- the length of the outreach at the cable should be optimal, because, sitting too far, it will become difficult to keep your back in a straight position;
- reaching the lower extreme point, it is necessary to stretch the muscles, giving the body forward;
- you can not tilt the body back at the top point, the back at this moment should be perpendicular to the floor surface.
The shoulder shrug is an exercise that moves the shoulder blades. It's activating trapezius muscles because they are responsible for this function. Thanks to scars, the volume of the trapezium is significantly increased. Exercise can involve the trapezium different ways. You can begin to lift the shoulder blades while pulling the weight or in an inclination, when they move freely towards each other, that is, they are reduced.
Shrugs are made with a barbell or dumbbells. The first projectile is much more convenient for those who want progress in weight. The advantage of dumbbells is that they are most convenient to hold on the sides. As an alternative, you can use a simulator that imitates dumbbells with pancake weights.
Shrugs only seem simple, but are designed for athletes with experience. For beginners, it is enough to do pull-ups, deadlift, horizontal rods, which also engage the trapezoid well.
You cannot rotate your shoulders while making shrugs. This additional load does not increase efficiency, but increases the chances of injury. This movement is unusual for a trapezoid, which is further exacerbated when heavy weights are involved.
This is a rather difficult and exhausting exercise, since the load falls on almost all parts of the body. With a load on the back, both the internal and the broadest muscle groups, trapezium, and extensors are simultaneously involved.
When a wide back is a priority for an athlete, the deadlift is performed after exercises that target the lats. Otherwise, all forces will be completely taken away. Athletes for whom the primary task is to pump the extensors and increase the thickness of the back, who want to lift as much as possible big weight should do this exercise first.
Should be based on the following principles:
- include horizontal and vertical traction;
- performed in 4-6 repetitions;
- pump up your back through basic exercises with working heavy weights.
Another important point is the preparation of the athlete.
The program includes:
- Warm up 5-10 min
- Cooldown (muscle stretch)
For those athletes who cannot do five pull-ups with perfect form, they should do vertical block pulls. The main thing is not to cheat. The execution must be perfect, and the working scale must be heavy.
It differs from the program for beginners in the introduction of another exercise that develops the latissimus dorsi - traction in the tilt of a dumbbell with one hand. It is done in 3 sets with 8 repetitions in each.
Athletes who have good mass, for the depth of study, you can resort to another version of the program, consisting of:
- Warm up 5-10 min
- Dumbbell row with one hand in an incline 3 × 8
- Cooldown (muscle stretch)
Or like this (for athletes with existing muscle mass for deep work):
- Warm up 5-10 min
- T-bar pull 4×6
- Horizontal block pull 4×6
- Shrugs with dumbbells 3×8
- Cooldown (muscle stretch)
Each athlete chooses the best workout for himself, taking into account his primary goal.
For experienced athletes
Being engaged in gym, men pay special attention to back training, since the harmonious silhouette of an athlete is impossible without well-developed latissimus dorsi. If girls mainly train the muscles of the legs, and this is logical, then the training of the latissimus dorsi muscle should be a priority for a man. A wide back helps to hide the imperfections of the body. Such as a wide waist, narrow. Men are always attracted to back training. How to pump up wide back, wants to know and every newcomer.
The structure of the muscles of the back
To understand how a back mass training program is compiled, you need to understand the structure of its muscles and their functions. divided into deep and superficial.
The first type includes:
- transverse spinous muscles, the function of which is to stabilize the spine, they consist of rotator muscles, multifidus and semispinalis;
- extensor muscles perform the function of spinal movement; consist of iliocostal, longest and spinous;
- diamond-shaped, trapezoid and, contribute to the movement of the shoulder girdle.
The second type includes:
- the latissimus dorsi muscle, the function of which is to stretch the arm back and down;
- square, responsible for the lateral bend.
What muscles should you pay attention to?
Beginners are concerned with upper body training. How to pump up a wide back, everyone wants to know.
The shape of this part of the body, its width can be changed by pumping the latissimus dorsi, or, as athletes say, the wings. By increasing this area, a V-shaped figure is created, which is so sought after by athletes.
Also, a beautiful torso is formed due to this muscle group is divided into 3 regions: top, middle and bottom. Particular attention is paid to the top - the area between the shoulders and the neck.
Back extensors training allows you to achieve a hollow spine, and this creates the effect of a muscular back. In addition, the extensors help to work with large weights when pumping up other parts of the body.
- Pull-ups.
By changing the width of the grip, you can work out different areas of the back. The wider the grip, the more the lats are involved. When performing exercises, you need to pull with your back, and turn off your biceps, do not pull your shoulders to your ears.
If you have a small weight, it is easy for you to pull yourself up, then you need to use additional weight - a belt with pancakes or dumbbells, you can also use sand weights.
If, on the contrary, you cannot pull up your own weight, then you can perform the exercise on the Graviton simulator, where a load is placed, which is a counterweight.
- Deadlift.
To perform this exercise, you need to have a pumped press and extensors of the back, which will help to avoid injuries.
To begin, place your feet shoulder-width apart, bend your knees slightly, and slowly lower the bar down in one line without tilting your body forward. The bar should slide along the knees along one path.
- Bent over barbell.
Position - feet shoulder-width apart, knees bent at an angle of 45 degrees, the spine is in a straight line. The bar should be pulled towards the stomach so that it slides over the hips.
Technique for performing isolated exercises
Isolation exercises help strengthen muscles at the end of a workout and recruit fibers that are not affected by basic exercises.
- Dumbbell row with one hand.
Rest your left foot and left hand on the bench, your back is parallel to the floor, in right hand take a dumbbell and start pulling with your back, bending your elbow. At the top point, you do not need to turn your back.
- Traction in the T-simulator.
The principle of execution is the same as in the rod thrust. This exercise includes back mass training if there are any injuries.
- Thrust from the top block.
A good alternative to pull-ups. Sit on a bench, grab the handle with a wide grip and pull it down with your back, your hands should be relaxed.
- Traction from the lower block.
Sit on a bench, keep your back straight and start pulling the simulator, bringing your shoulder blades together.
- Hyperextension.
We lie down on the bench, the pelvis is on the pillow, lower the body down without rounding the back, raise the top until the back is in line with the legs.
Back muscle training program for mass
Depending on the goals of the training, a specific program is selected. With the help of the inclusion / exclusion of some exercises, you can change the load on the muscles.
All men are interested in how to pump up their backs. The training program is varied.
This complex will help to pump all parts of the back and represents 4 training options that will need to be alternated.
It is very important to do 5 minutes of cardio before starting the warm-up exercises, and also do a couple of warm-up sets without weight.
| exercise | approaches | repetition | |||
| first, fifth weeks | |||||
| pull-ups | 4 | max | |||
| superset: traction from the upper and lower blocks | 4 | 10 | |||
| bent-over row | 4 | 10 | |||
| second, sixth weeks | |||||
| superset: deadlift from the upper block + pull-ups | 4 | 10 and 15 | |||
| thrust from the lower block | 3 | max | |||
| reverse thrust | 4 | 10, 10, 8, 6 | |||
| pull from the lower block with one hand | 3 | 10 | |||
| third, seventh weeks | |||||
| pull-ups | 4 | max, 10, 8.8 | |||
| traction from the top block | 3 | 10 | |||
| bent-over row | 4 | 8, 6, 6, 5 | |||
| traction from the lower block with hands alternately | 4 | 15 | |||
| fourth, eighth week | |||||
| triset: pull-ups + traction from the upper + from the lower blocks | 3 | 10 each | |||
| traction from the top block | 3 | 12 | |||
| reverse thrust | 3 | max | |||
Sports nutrition for training
Training for the mass of the back is quite laborious and requires significant energy costs, so it is rational to use supplements to increase endurance and speed of recovery of the body.
For growth muscle mass you can use a gainer, protein and creatine, for recovery - glutamine, to protect muscles from decay - BCAA. All this will contribute to the speedy achievement of the goal.
Sports nutrition of which company is best to choose, consultants will tell you. Today there are many manufacturers, each of which adds some zest to their product.
Particular attention should be paid to nutrition, since the lack of nutrients will not allow your muscles to grow. You need to eat daily the required amount of protein and carbohydrates per kg of body. If you create a deficiency in any component, but train hard, you will not achieve the result. Muscles grow with the proper amount of carbohydrates and proteins. Protein is the main source of food for muscles, it is found in chicken breasts, eggs, and cottage cheese.
The back muscles are considered one of the most important in bodybuilding. It is due to the latissimus dorsi muscles that the V-shaped shape of the athlete is visually created. Many novice athletes do not know how to swing their back correctly and effectively. In this article, we will look at a bodybuilding back training program that aims to maximize muscle building.
If you are doing a split, then the muscles of the back can be trained together with the muscles of the arms (triceps or biceps), shoulders or legs. It is worth knowing that during back training, inexperienced athletes often get injured due to ignorance of the correct exercise technique and inadequate assessment of their capabilities. Follow our back workout program only if you know correct technique exercises, you can objectively assess your strength and choose the right working weights, and also know when to use an athletic belt.
The most important back muscles in bodybuilding are the latissimus dorsi. It is under them that most are built. training programs. Here is what our training program looks like:
In each approach, you need to perform 8-12 repetitions. Rest between sets should be no more than 1 minute, and between changes of exercises no more than 3 minutes. For a better anabolic response, it is recommended to train the back together with other muscle groups, preferably small ones (arms, shoulders, traps). If you are training your back along with any other muscle group, then we advise you to refuse to perform the thrust of the block to the belt, as the load will be too large and can lead to overtraining.
What if I can't progress for a long time? - If you catch a plateau, and you can’t progress in any way, then you need to add high-volume training methods to your back mass training program - drop sets, supersets, forced reps, etc.
Should I include deadlifts in my back training program? - It is advisable to perform deadlift only for those athletes who are engaged in powerlifting. In bodybuilding, deadlift should not be used, since it does not help to make the back wider in any way, moreover, it grows the back in thickness, which is not welcome in bodybuilding. Also, during the deadlift, very often athletes get spinal injuries, so we advise you to abandon this exercise.
What is the best approach to back training for beginners? - Beginner athletes who are not yet accustomed to working with weights need to first strengthen their back. To do this, you need to perform hyperextensions, pull-ups without additional weight, traction in an incline with small weights. Working with light weights allows not only to strengthen the muscular corset of the back, but also to understand the technique of performing movements.
Back workout for mass from Stas Lindover
Training the back muscles is extremely important for the formation of a sports figure, since it is the back muscles that are the largest muscle group in the body. In fact, it is the developed latissimus dorsi that makes the athlete’s physique powerful and courageous, while pumped trapeziums give the body massiveness and a V-shape.
back workout program
The program below strength training for the development of the muscles of the back, it is based on a combination of exercises for the development of both the latissimus dorsi and trapezius muscles, as well as on performing exercises to strengthen the lower back. However, it is important to remember that it is recommended to train your back no more than twice a week (otherwise you are in danger of overtraining).
- Barbell Row OR Incline Dumbbell Row - 2 sets of 5-7 reps
- Shrugs with dumbbell or barbell - 2 sets of 10-12 reps
- Lat Pulldowns OR Pullups - 2 sets of 5-7 reps
- Reverse dilutions on the block - 2 sets of 10-12 repetitions
- Hyperextensions OR "Flying Superman" - 3 sets of 10-15 reps
The best back exercises
The exercise is one of the five basic exercises for gaining muscle mass. The body during execution is tilted at 45 degrees to the horizon, the back is straight, the press is tense, the knees are slightly bent. At the top of the movement, the elbows should go as high as possible. 
. Beginners are advised to start pulling up with a variation that involves a narrow stance of the arms and a parallel arrangement of the palms - this will simplify and facilitate the exercise by shifting part of the load from the latissimus dorsi to the muscles of the biceps and triceps. 
Reverse dilutions on the block. This exercise will not only warm up the muscles of the back and prepare it for work, but also improve the connection of muscles with the brain. The weight should be medium, the execution speed should be slow. The shoulder blades when breeding blocks are brought together as much as possible. 
It is important to remember that it does more harm than good. The weight in the exercise should be average, the range of motion should be maximum. Additional shoulder movements (retractions and others) are not recommended. 
Hyperextensions. Performing on a fit-ball will allow you to focus on the isolated involvement of the extensor muscles in the work, and will also prevent unnatural back deflection - typical mistake a beginner in a conventional hyperextension machine. 
"Flying Superman" Along with is the most important static exercise. Develops the internal stabilizing muscles of the spinal region and strengthens the lower back, which is important when performing deadlifts and other basic exercises. How to train your back correctly?
To train your back for mass, you must follow the basic rules. First of all, it is important to learn how to correctly perform two or three basic exercises on the back, and then weekly increase the working weight in these exercises, performing a low number of repetitions and paying increased attention to proper form.
The greatest effect for increasing the muscle mass of the back will be the integration of the above training program into, performed twice a week - that is, joint training muscles of the back with the muscles of the shoulders and chest. On “back day”, advanced athletes are allowed to train biceps and triceps.
Back training secrets
Separately, it is necessary to mention that the greater the range of motion of the shoulder blades and the stronger they are reduced and spread apart in different planes during the exercise, the more effect it will give, ensuring the maximum involvement of the back muscles in the work. The width of the grip is important, but only secondary.
Remember also that you must first learn to feel (this will allow you to perform strength exercises precisely due to the muscles of the back, and not the arms), and only then increase the working weight of the training. It is the use of excessive heavy weight prevents beginners from learning to feel the back and does not allow it to grow properly.
Lower back exercises
Another problem of back training is strengthening the muscles of the lower back, which most trainees do not pay due attention to. However, a weak lower back will not only prevent the barbell from being pulled to the waist correctly, but will also cause chronic pain in various parts of the spine and in the lower back.
Flying Superman exercises and hyperextensions should definitely become part of your back training program, entering the final cool-down block. These exercises, just like the exercise, are aimed at developing the static internal muscles of the body. But remember, when doing similar exercises technique is much more important than the number of repetitions.
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The musculature of the back is the largest muscle group of the body, responsible for the formation of an athletic silhouette. With proper training, the back is one of the most responsive muscle groups to growth. The best exercises for back muscles are traction in various variations. Pull-ups and pull-ups of the upper block develop the upper back, and pull-ups of the barbell to the belt develop the middle.
We'll talk about which exercises for the back in the gym are the most effective! And so often, visitors to gyms have a habit of working out only those areas that are visible in the mirror. As a rule, these are chest and shoulder muscles, biceps, press.
But paying attention to the back is essential, not only to ensure symmetry between the front and back of the body, but also for the purpose of overall health promotion.
A weak muscle corset can lead to a violation of posture, as well as provoke acute pain, especially with increasing loads on the upper shoulder girdle.
Everyone should know their correct weight! Therefore, we have created a special calculator that shows how much a person's weight is considered normal, and how much is excessive. .
Which back muscles need to be worked out regularly? The best exercises for the back in the gym
Performing exercises for the back in the gym is extremely important for the development of the reference V-shaped torso. After all, a sign of an ideal male figure is broad shoulders, embossed chest and a narrow waist. In order to achieve this effect, it is recommended to regularly work out the following spinal muscles:
- the broadest;
- diamond-shaped;
- trapezoidal;
- straightening the spine;
- oblique.
The exercises below can be combined into a single training complex, to which you need to devote at least two classes per month. But it is better to add one exercise to your regular training plans.
Deadlift
It's technical difficult exercise will help to work out the entire back muscle group (from the calf to the shoulder). The effectiveness of training is determined by the fact that when correct execution, 75% of the muscle mass is involved, including the latissimus dorsi and trapezius muscles of the back.
It is very important to follow the execution technique, because any mistakes can lead to serious complications, including hernia and pinching of the vertebral nerves.
It is necessary to start working with a barbell with a minimum weight, not forgetting about weightlifting belt. For one workout, it will be enough to perform 3 sets of 6 repetitions. After a few sessions, you can increase the weight, while the number of approaches should remain the same.
Bent-over barbell row (forward and reverse grip)
When done correctly, Weight Limit it will be possible to take it much faster, without fear of development a large number health complications. Depending on the original physical training, you can raise the barbell:
- direct grip (in this case, the trapezius muscles are mainly loaded);
- reverse grip (the neck is picked up from under the bottom, as a result of which the latissimus dorsi are worked out).
Attention! Bent-over barbell raises are very stressful for the lower back, so it’s best to do the exercise at the very beginning of your workout. It is not recommended to perform tilted barbell lifts in combination with the classic deadlift.
Wide grip pull-ups
Many athletes have heard that pull-ups directly affect the development of the back. Indeed, pull-ups are one of better ways develop the upper shoulder girdle and back as a whole.
But only pulling up, performed with a wide grip, will allow you to work out the latissimus dorsi muscles as much as possible. Pull-ups are suitable even for beginners, because it is quite difficult to make mistakes in execution. In very rare cases, pain in the shoulder joints may occur.
But in the end, you need to learn how to perform 82 pull-ups in 5 repetitions. It is not worth increasing the load further, because this will lead to wear shoulder joints. If the reference number of pull-ups is mastered, then you can add weights, but do not increase the number of approaches.
Before each approach to the horizontal bar, it is necessary to warm up the shoulder joints. And the pull-ups themselves are an excellent warm-up before doing the deadlift.
Exercise: T-Bar Row
Pulling the T-bar to the chest is one of the classic exercises, which is great for those who are unable to take a lot of weight while lifting the barbell incline.
Due to the fact that the simulator allows you to focus on the stomach and hips, the spine is not loaded. This means that the athlete will be able to do more repetitions and take more weight. You can lift the T-bar:
- neutral grip (palms facing each other);
- narrow grip (palms are brought together as much as possible);
- wide grip (handles spread apart, palms “look” down).
The wider the grip, the better the muscle corset will be worked out. In neutral capture, maximum attention is paid to rhomboid muscles, and with a narrow one, the biceps are additionally pumped.
The exercise is performed at the end of the workout, according to the system of "failed" repetitions. This means that lifting the T-bar should be performed as many times as you have enough strength, and after the appearance of characteristic symptoms, add 2-3 more repetitions.
If there is no special simulator in the gym, then you can lift the usual fixed neck, with a counterweight on the working side. At the same time, it is important to ensure that the legs are bent at the knees, and the press is as tense as possible. Otherwise, squats and tilts with a weighting agent will be performed, which will not affect the development of the back in any way.
Traction of the lower block with direct and reverse grip
This exercise will allow you to pump even the most small muscles back. The advantage of the lower block pull is that even women can perform it, as well as people with a minimum level of physical fitness. The load is regulated by increasing the weight, as well as by changing the grip width of the simulator arm.
With the classic traction of the lower block (straight neutral grip) the latissimus dorsi muscles are being worked out. If you perform the exercise with a wide handle, then the load will be transferred to rather specific zones of the trapezius and rhomboid muscles.
The pull of the lower block is best performed immediately after the deadlift. It is enough to perform 3 sets of 15 repetitions. It is very important to control the pace and spend at least four seconds holding the machine handle against the chest, and the same amount of rest between repetitions.
If the exercise seems too easy, then it is recommended to complicate it not only by increasing the weight, but also by changing the grip. Performing the pull of the lower block with a reverse grip, you can work out almost all areas of the back and biceps. TO reverse grip often athletes who have already "taken" the maximum weight when performing classical traction bottom block.
Top block pull
The pulldown is also considered one of the easiest and relatively safe workouts for developing the back. The simulator will be an outlet for those people who have not yet mastered pull-ups with a wide grip.
Due to the possibility of increasing the load, the thrust of the upper block is also suitable for those who have already reached the reference 82 repetitions and want to develop further.
A narrow and neutral grip activates the biceps and muscle fiber groups that are located closer to the center of the back. But a wide grip will allow you to work out all the zones of the latissimus dorsi. Work with upper block great for building muscle mass.
This exercise is an excellent warm-up for the shoulder joints. It is enough to perform three sets of 12 repetitions. But if the athlete uses the maximum weight, then it is better to work with the simulator after pre-warming up the muscles and classic pull-ups.
Dumbbell row with one hand
This exercise allows you to work both sides of the back, controlling the weight for the working and non-working arms. The range of motion also increases significantly. If, when performing a deadlift, the neck rises only to the level of the press, then when working with dumbbells, you can bring the elbow beyond the level of the shoulder.
In this case, almost all the muscles of the upper back are involved. Thanks to the emphasis of the non-working hand on the bench, the risk of improper work with dumbbells is significantly reduced. The core is easy to control, fatigue does not set in so quickly, which allows you to perform more repetitions.
One-arm dumbbell raises are usually performed in the middle of a workout. It is enough to perform 3 sets of 10 repetitions.
hyperextension
Hyperextension - refers to very light exercise, therefore suitable for women and beginners. It is not easy to complicate the lifting of the body, so the number of approaches can be determined using the “to failure” method. Athletes often perform hyperextensions during breaks between basic sets. The technique is quite simple:
- Fix the legs so that the hips lie completely on the bench with an inclination angle of 45 degrees;
- Cross your arms over your chest;
- Raise your back completely straight until the body is in a position perpendicular to the floor;
- Slowly take the starting position.
Also, you can perform hyperextension from a classic bench or on a Roman chair.
Back recovery after training
If the whole training was devoted to the development of the back, you need to pay attention to the quality recovery of the body.
First, it is necessary to abandon any load on the latissimus dorsi, otherwise the risk of injury will increase several times. Secondly, it is advisable to visit a massage therapist who will help prevent the development of painful symptoms.
Also, you can drink potassium and do some back stretching exercises (for example, pull your knees to your chest, or try to reach your palms to your feet from a sitting position).
We recommend reading an article on the topic - how to build back muscles. In it, you will find additional exercises and a completely different approach to pumping up the muscles of the back, as well as various tips for strengthening the back.
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