How to pump back muscles – 18 rules back workout

Use these 18 tips to pump up a wide and a strong back!

The process of training your back can be safely compared to buying a home. You will never know exactly how the latissimus muscle behaves. backs – and this is the largest spinal muscle – without knowledge of how she interacts with other muscles. And she has many neighbors: rhomboid muscle, superior and inferior trapezius muscle, major round muscle, posterior deltoid muscle, rectus muscle torso and many others.

If you train this muscle group, then you really pump up a massive back. Do not forget about the little things – It is important to monitor the volume and auxiliary muscles.

Such a high-quality investment in the development of your own muscles will be understandable when you see a well-developed bodybuilder with a broad back resembling a three-dimensional topographic map, filled with bulges and hollows that are definitely suggest a lot of effort put into each, even the smallest the muscle. To work out a beautiful, wide, muscular back it is necessary to approach this process diversely so that make all peripheral back muscles work.

• How to build a wide back?
  • Do the best back exercise
  • Watch your hand and elbow
  • Effectively engage the upper latissimus backs
  • Pay attention to the middle area of ​​the back
  • Use both free shells and simulators
  • Add variety to your back exercise system
  • More hard work with the shoulder blades
  • Always complete your workouts.
  • Protect the spine
  • Try a real back muscle growth accelerator
  • Lightweight back deltoid muscle train
  • Don’t Underestimate Unpopular Exercises
  • Finish your workout with simple, “single joint” exercise
  • Train your lower back last
  • Include simple exercises for your training program. low back
  • Use elastic straps
  • Progress in reps to strengthen weak back muscles
  • Get ready before starting a serious back workout.

How to build a wide back?

We have gathered the most famous trainers, one of whom is Craig Kapurso. And his advice are dedicated to high-speed back muscle training so that it is wide and embossed.

We have compiled a list of 18 valuable tips, although if you have a couple of tips, then you can also post them in the comments below.

1. Do the best back exercise

“In my opinion, the best exercise is pulling the dumbbell to the belt with one hand, “says Craig.” I’m doing this exercise without leaving far from the stand with dumbbells. So I can change at any time weight on more comfortable. Unlike barbell, use a single dumbbell allows you to do more free, and enough sweeping hand movements. This makes it possible to stretch muscles and activate the work of more tissues. This is how I developed my spinal muscles for many years old”.

“If you use a projectile like a barbell when doing back-pumping exercises, then you lose the ability to perform various tricky maneuvers like additional turns and inclinations. And they, in turn, additionally overload peripheral muscles, squeezing more of them than it can seem at first glance. In the process of changing the program training and innovating exercises think about adding this exercise specifically with dumbbells to your list. ”

2. Watch your hand and elbow

Many people believe that the position of the hands determines which the back area will be involved in the exercise. Though this is not quite true. This effect has an elbow. “Your elbow directs muscles that are activated when they respond to contraction, “says Craig.” If your elbows are raised to level shoulders go behind your back, then you activate the upper muscles trapezius muscle. On the other hand, if your elbows are in low position and tightly pressed to the body, this suggests that you use the muscles in the middle back and latissimus dorsi. ”

In general, all exercises using a wide grip make us push our elbows apart, which is good for the top areas of the latissimus, posterior deltoid and rhomboid the muscles. And vice versa – when using a close grip, the elbows are denser pressed to the sides, which activates the bottom of the widest back muscles.

3. Effectively engage the upper latissimus backs

To expand the top of your V-silhouette, you need more often use wide grip. “Wide grip pull-ups are ideal for the upper latissimus, “says Craig.” With that, you splendidly stretch the lumbo-thoracic fascia (tissue layer, hiding the spinal muscles) and contract the muscles in the upper areas of the back. Then you have two ways – either add additional weighting, or gradually stop and finish exercise. Both paths should succeed each other on a daily basis. ”

4. Pay attention to the middle area of ​​the back

Heavyweights are not only interested in acquiring a V-silhouette, but also the thickness of the back in its middle region. Largest muscles in this area is the middle and lower parts of the trapezius muscle. For these muscles are ideal exercises using a wide grip. Wide grip pull when sitting or pulling the bar from the floor wide grip
will be ideal for work on the middle area of ​​the back.

To activate the lower part of the trapezius muscle, this is suitable Exercise as a pull sitting behind your head with a wide grip. Such a position Absolutely accurately involves all peripheral back muscles from different corners.

5. Use both free shells and simulators

“Trainers limit your range of motion, but they also give the ability to focus on static movement, “says Craig. “For example, I’m not always able to make rhythmic pauses at work with free shells. Very often I deal with shells such gravity, which is simply difficult to do with them long enough pause while doing exercise. ”

6. Add variety to your back exercise system

There are many exercises for the back, but collecting them all in one system, do not forget to include in the list of exercises that require different types of grips and different angles of body position. Rod traction in an inclined position, rope traction in a standing position, traction of the bar behind the head in a sitting position and similar exercise, but already with a change in the width of the projectile.

The same shift width strategy works for traction in sitting position. Aim at the longitudinal part of the latissimus dorsi back, pull the rope with a wide grip over your head in sitting position, if you are going to work on the simulator.

7. More hard work with the shoulder blades

The transition from full expansion to maximum reduction is important not only for training the broadest muscle, but for everyone else muscles of the body. Although using very heavy weight becomes almost impossible because a lot of weight limits your maximum range of motion. When pulling up try to push your elbows back as far as possible.

Squeeze the shoulder blades together in a well-thought-out correct motion, then allow your hands to be straightened as much as possible, not giving bend your body at the waist.

8. Always complete your workouts.

“There are no special secrets for training the spinal muscles,” says Craig. “But one rule is crucial: you always must be able to finish the workout. If you are healthy, you must squeeze the maximum out of training to a feeling of absolute exhaustion, but no more. You can literally fall down the stairs at the exit from the gym, provided that it will be the end of today’s workout. Be able to stop on time at the maximum achievement. ”

9. Protect the spine

A little scam is sometimes useful for any exercise. But when training your back you need to pay special attention the spine. The real danger is overloading the spine too much weight, which will put great pressure on your vertebral discs. Particular attention must be paid not only to skill keep the body in a stable bent position, but also light wiggles during push-ups and pull exercises.

Bringing your lower back into balance with light swaying you “cheat” transfer the main load to the top latissimus dorsi. The main thing is not to overdo it with swaying, otherwise all the stress will go to the bottom latissimus dorsi and all exercise will be ruined.

10. Try a real back muscle growth accelerator

“Deadlift with reverse grip while standing, rolling into craving for the latissimus dorsi (kayak principle) – one of the most intense exercise you can do, “- says Craig. “You are performing a lower movement traction, and then pull the bar to your stomach as if you were doing standing rod pull. This exercise will make you out of breath, but be that as it may, it is one of the best in general. “Combining two great exercises in one is not easy helps to strengthen the muscles of the back, but also does the whole workout significantly more effective.

11. Lightweight back deltoid muscle train

Virtually every pulling movement engages the rear deltoid muscle, and therefore it is absolutely not necessary to train them on the very day that you decided to devote to your back. Craig says: “I train the back deltoid muscle and when I train back, and when I train my shoulders. But at the same time I use light weight. I AM I think this is an auxiliary muscle and do not give it more than 20 percent my attention during training. No need to try squeeze the maximum out of the back deltoid during training. What matters here is not weight, but accuracy and accuracy of movements. ”

12. Don’t Underestimate Unpopular Exercises

And we are talking about pull-ups. “I myself do them in insufficient quantity, although they should be performed much more often. Pullups give the body a great shape and that’s exactly what exercise involves the bulk of the spinal muscles. This one Exercise has potential due to its variability. Can use static pauses, weighting and slowing down during moving down, “says Craig.

13. Finish your workout with simple, “single joint” exercise

Comprehensive exercises form the basis of the science of training backs, but simple exercises will help to slowly discharge your muscles at the end of the workout. The perfect choice – pull ropes while standing straight hands, pullover with dumbbells lying on your back or press on incline bench.

In all these exercises, the emphasis is on the lower region latissimus dorsi. Hold on to the last repeat of 5 seconds – it will be the peak and most intense muscle contraction.

14. Train your lower back last

“My lower back is feeling tired, especially when I have to do exercises in an inclined position, “- says Craig. “And if I first began to train lower back, then I would not have the strength to stand firmly up to end of training, because I would constantly be haunted unpleasant, pulling feeling in the lower back. So as not to experiencing such discomfort, postpone work on this area back at the end of the workout. ”

15. Include simple exercises for your training program. low back

“Of course, there are not many such exercises, but I still included in my list of lower back muscle workout in the supine position, face down, “says Craig.” To perform such an exercise I I lay on the bench, face down, while my legs are in free position on the floor. Holding my hands behind the bench I begin raise and lower legs. When doing this simple exercises, your torso will be fixed, with what to work there will be only one group of joints. ”

16. Use elastic straps

Many bodybuilders use them to fix wrists and hands in a firm position when doing exercises. it right, because your grip may weaken before it gets tired the broadest muscle, and this may cost you a few lost repetitions.

These belts help accelerate muscle growth by working over normal rate. Let not every day, but at least once a week devote training to working with belts.

17. Progress in reps to strengthen weak back muscles

“Because the back is volumetric space and is located in it many different muscle groups, the selection of exercises is key meaning, “says Craig.” If the back is your weak spot, then give your back not one but still more exercises in the cycle training sessions. Let there be no more than 48 back between two workouts hours of break. And during the break, train your biceps. ”

With this strategy, ensure that both back workouts differed from each other. Use a different number of repetitions and alternate the types of exercises accordingly, focusing on their weak points.

18. Get ready before starting a serious back workout.

“Eat always in advance and make sure that you have set yourself a specific goal before going to the gym, ”says Craig. “People often give up when the first difficulties appear. Record your progress on paper – this way you will feel a certain responsibility for the full, according to the plan completed training. ”

Source http://www.bodybuilding.com/fun/18-laws-of-back-training.html

Interesting topic:

1. How to build back muscles: exercises and training program backs to mass and width