How to build back muscles: exercises and program workout back for weight and width

The most important task for a bodybuilder is to pump up a massive back, to achieve a V-shaped body. In this guide you learns how to pump up your back muscles for maximum width and depths, how to correctly choose exercises and build a program workout back to mass.

Luxurious shoulders, bulging biceps, triceps worthy of reward after training. But what about a powerful back? What about the widest overshadowing the sun? If you do not have them, then it’s time to pump them up. A strong and well-groomed back is essential for physically balanced and functional athletic body.

As they say, in bodybuilding “The show is won from the back.” Judges appreciate the sculpted chest and arms of bodybuilders, while they should stand out from the crowd in combination with the right forms. Dimensions also matter for success. Undoubtedly under at a certain angle, the thin waist and developed back muscles look great, but if the back lacks power, on stage because not enough elaboration of the width and depth of the mouse can lose valuable glasses, but in ordinary life it doesn’t look so impressive.

But if you look at it from a different perspective, a powerful back can prevent or accelerate recovery from injury, and also demonstrate the splendor of the torso. And in sports a powerful back help: in football it’s better to put a block, in wrestling a powerful grip and more dynamic punches in all combat sports.

In this guide you will get a general understanding of muscle. back and understand what exercises are best done to remove or prevention of back pain, and also which of them are involved when performing certain movements.

If you put back muscle training in the background, Do not worry, you can pump your quality the broadest with the help of Kalum and his programs back workouts.

• Anatomical structure of the back muscles
• How best to choose exercises for training back muscles?
  • King among all exercise on the back
  • Free Weight Exercises
  • Simulator exercises
  • Bodyweight Exercises
• How to pump back muscles to mass
  • 1 Focus on multi-joint exercises
  • 2Create a brain-muscle connection (neuromuscular connection)
  • 3 thrust, thrust, thrust
  • 4Stretching and contraction
• Program for back training
  • • Reverse Grip Pulls
    • Belt pull bar
    • Thrust of the vertical block to the chest
    • The pull of the horizontal block to the stomach
    • Rod deadlift

Anatomical structure of the back muscles

The back consists of bones, joints, nerves, muscles and connective tissue. All of them help maintain vertebrae in the spinal column. straight. Actually, the spine is divided into three parts: cervical department, thoracic, lumbar. Incorrect tilt or a turn when lifting heavy objects may damage the discs between vertebrae. To maintain healthy and strong back, you must keep a direct posture constantly throughout the day, not just when lifting weights.

The back muscles include the following groups: trapezius – (this upper back), rhomboid – (located immediately below trapezoidal), widest, (largest group of the lower part back), large and small round muscles, (located under latissimus) and extensor muscles of the spine, (straightening lower back, the longest, divided into many subspecies).

The chest and abs muscles play a key role in physical development. and strengthening the muscles of the back of the body. Rectus abdominis muscle (six abs cubes) and obliques, (located on lateral surface of the torso), stabilize the spine and help when lifting weights. Usually every back exercise Involves all or several specific groups.

How best to choose exercises for training back muscles?

After hard training, there comes a moment when controlling the shape of your back muscles is much easier, for example, when posing. This mainly happens when achieved significant gains in mass gain.

King among all exercise on the back

Many experts believe that deadlift is king, so how it adds strength and stimulates the growth of all muscle groups backs.

Thus, while striving to gain muscle mass of the back stanza is an integral and most important exercise for achieving the goal.

Also, deadlift can be a good tool for beginner training, but subject to the right technique. Beginners are not only increasing their strength because of systematic deadlift training but also due to improvement the endurance of the nervous system that comes when the body adapts to such a load. This is achieved when the nervous the system will learn to engage every part of each muscle with performing traction, then increase in muscle and strength will go growth.

After a long training program comes stopping muscle growth after 1-5 sets of deadlift is means it’s time to start working on aesthetics: perfect the number of approaches in exercises for building muscle is from 8 up to 12 repetitions with an increase in working weight. And execution exercises for 15-20 approaches, which implies the use of more light weights, improve muscle endurance, but not mass.

Free Weight Exercises

You can increase your back mass with the following exercises: draft of a bar in an inclination to a belt, draft of a dumbbell with one hand to a belt in tilt, dumbbell and barbell shrugs, dumbbell draft for load back delta. Performing rod tilt in tilt gives a load on latissimus dorsi, large round, middle trapezius, rhomboid, posterior deltoid. Similar movements cannot be combine with deadlift.

One-handed dumbbell pulls to the belt load the same groups, as well as rod pull in tilt, and also strain lateral back muscles with weight gain. Trapezoidal Shrugs and back deltoid, make your upper back optically more powerful. Swing dumbbell swings when using less heavy weight for these exercises can significantly improve relief of the upper back.

Simulator exercises

After exercising with free weight, you must go to training on simulators: traction of the upper block, traction of the lower block, swing your arms in the simulator (reverse breeding, pitch-deck, butterfly). They work out the latissimus dorsi, also trapezius, diamond-shaped, and the back delta. Use long crossbars and a wide grip for traction of the upper block can help increase the total mass of the widest. And the thrust of the upper block is reverse grip, can increase the volume and range of vertical mobility movements, which helps to add mass to all the muscles of the abdomen.

Use of lever simulators and simulators for traction of the top grip (which have variations for one hand) will help as much as possible focus all forces on increasing muscle size in certain areas at a time. Little known technique for simulators designed for one hand – this is a concept enhanced workouts or eccentric exercises when training time or weight lifted during recent series of approaches.

For example, working out the latissimus muscle, using D-grip on power trainers for traction the top block with one hand you need to set the load to 9.072 kg, and then lower the handle down with your right hand. And then left by hand, set the load to 18.144 kg and return the unit to the starting position. The first half of the exercise is aimed at concentric muscle contraction, the second – on an eccentric muscle contraction (when lifting the weight back up). At focusing on the second half of the exercise, thereby stimulated muscle growth unusual for muscles way, as a result, the growth process is accelerated.

Bodyweight Exercises

When performing a separate part of the muscle building program backs are improved only by visual effect and bump of the torso. AT in this case, the sense of lifting weights is lost, if impossible lift your own weight. Reverse pull-up traction, exercises for stretching back muscles and training with loops TRX are exercises designed to build strength and size backs so that they engage all the muscles of the body at the same time instead of aiming at one muscle or muscle group. And you can not be limited to your real body weight, when you exercise with your own body weight.

For example, as soon as the performance of 10 pull-ups becomes familiar on the bar in three approaches, you need to increase load by attaching a belt to the waist with extra weight on it.

With physical impossibility to do pull-ups it is necessary start backtracking and training with TRX loops – this teaches stabilize the torso corset while improving performance body pull exercises.

Bodyweight exercises such as a hunting dog, superman, dead bug and plank will help prevent or accelerate recovery from pain in the lower back. They can also help restore strength and strengthen torso muscles after injury to improve athletic performance in terms of endurance and strength. Do 2-3 sets of 10 repetitions of all these four exercises in beginning or mid back workout. Make them at home in your free time. time to increase the longevity of your weightlifter career (or bodybuilder).

How to pump back muscles to mass

1 Focus on multi-joint exercises

The best advice from Kalum – start with multi-joint exercises. it best way for beginners. He himself began that way. Calum believes that basic exercises will help not only to develop your back, but also help with coordination and strengthen the torso. Choose movements like deadlift – which will affect your back, legs and buttocks, as opposed to isolating exercises such as block traction straight arms.

One more rule – never sacrifice Techniqueradicating more weight. Throwing a heap of iron on barbell to increase the size of your back; this is a recipe for decreasing results, not for adding masses.

Calum is taught by many years of experience to follow the implementation technique exercises. He says he’ve tried and weighed heavily before, and for deadlift and for traction rod in the slope, but for the structure of muscles This is bad.

2Create a brain-muscle connection (neuromuscular connection)

To pump up a massive back, Calum concentrated on neuromuscular connections and muscles began to grow.

Although he always had a distinctly defined and eye-catching back, Calum did not always like to train this particular part of the body. is he it would be better to press the barbell squat lay for strengthening quadriceps. But last year, he noticed a difference in width and the thickness of his back, which prompted him to act.

Also, Kalum recently created a strong mental connection with his back. He says right now in back training the best thing is the connection between the brain and the muscle I have. He usually tries his best to activate the spinal muscles. Calum says he didn’t know how to stretch before, but now he can do some stretching, which makes the workout much more effective.

3 thrust, thrust, thrust

When it comes to the back, the rod pull should come to mind. and pull-ups with a wide grip. Calum believes that for good, wide back, the rod pull in the slope is ideal because it originally aimed at the middle of the trapezius muscle, which lowers the center of your back.

Combine it with the pull of the upper block to develop width. Think about your back during each workout to maximize involve all fibers in the work.

4Stretching and contraction

To build a powerful back, the main thing is that you stretch and contracted each muscle at the peak of each approach. Isometric exercises – such as muscle stretching, count to 5 and relaxation – help activate and tire this muscle.

Any isometric exercises increase the time spent. muscles under load, and strengthens neuromuscular communication with every move. The result is more than great. weight!

The right technique for doing the exercise and getting involved maximum number of muscle groups and muscle fibers will help pump up a massive back.

Are you ready to apply these tips in action? Get started with his back on Calum’s advice. Push yourself to lift heavy iron as needed, but stick to the right one equipment, and time for rest is certain.

Program for back training

Rest 30-60 seconds between warm-up approaches

60-90 seconds rest for work approaches

	Reverse Grip Pulls 6 sets of 10 reps (dead weight)
	Belt pull bar 2 warm-up approaches of 6-10 reps; 3 workers 6-10 reps
	Thrust of the vertical block to the chest 2 warm-up approaches of 8-12 reps; 3 workers 8-12 reps
	The pull of the horizontal block to the stomach 3 sets to failure; approximately 6-8 reps
	Rod deadlift 2 easy sets of 10-15 reps

Still have questions? Ask in the comments!

Source: http://www.bodybuilding.com/fun/calum-von-moger-back-workout-build-a-massive-back.html

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