🚨Back muscle training
The back muscles after the muscles of the legs are the second largest in the body of any person. Therefore, if you want to gain a lot of mass, then you need to pay special attention to training these muscles.
To understand how to train your back muscles, you need to briefly understand their anatomy. The largest part of the dorsal mass is the broadest muscles that give the back the appearance of an inverted triangle, visually narrowing the waist and widening the shoulders. Next in importance are the muscles of the trapezium. And in third place are the extensor muscles of the spine. There are also muscles such as rhomboid, but their training can be neglected, as they are indirectly trained by other basic exercises and they are practically invisible.
To have a wide and massive back, you need to prioritize your workout above the named muscles. In principle, in what order they were named, this is their degree of importance.
✅Next, consider what exercises you need to perform for the back muscles:
- For the widest, the most important exercise is pulling up on the horizontal bar with additional weight (the number of approaches and reps is 2-3 × 15).
- The second exercise for the widest is the tilt barbell draft (2 × 12). Pull up makes the back wider and the rack pull exercises – thicker.
- For training trapeziums, the main exercise is shrugs (with a barbell or dumbbells) (2 × 15).
As for back extensor training, this is a matter of taste. If you are a bodybuilder, then it will be quite enough to perform deadlift 1 time in 2 weeks. That is, one week – deadlift, the second week – squat with a barbell, which also trains the lower back well. This is not a tricky set of exercises that will allow you to pump up the broad and massive back of the real athlete, in the form of an inverted triangle, which all dream of.
What could be easier than pull-ups?
However, there are some nuances here. Narrow-grip pull-ups have their own specifics, and their correct execution helps to “pump” the latissimus dorsi muscles, to better affect the muscles of the chest and arms. Therefore, let’s stick to the methodology – this will save both time and effort.
For those who would like to combine work with the back muscles and weight loss, we recommend focusing on such an exercise as hyperextension. It develops well the lumbar zone, helps to cope with problems in the abdomen. But there are pitfalls here: incorrect exercise is fraught with injuries. Take care of your spine, perform the exercise carefully, using a proven methodology.
If you focus only on the back, you can make a mistake. After all, the body must be developed in proportion. There are exercises that involve not only the back, but also the legs, lower back, lower back, buttocks. “The Good morning” exercises.
Back training for beginners (1 month of training)
- Lat Pulldown: Chest or Stomach 4 sets of 8-10 reps
- Hyperextension 4 sets of 10-12 reps
This is enough for the first month of training. If you immediately begin to perform the rod pull in an incline without preparing the muscles of the lumbar, then there is a great chance of getting a back injury.
The program for the 2nd month of training
From the second month of training, you can turn on Bent Over Barbell Row. At the initial stage, do not use large weights and learn to keep your back straight, without rounding it. This is the main mistake of all novice athletes in this exercise.
- Pullups 4 sets of 6-10 reps (if necessary, use additional weight);
- Barbell Row of 4 sets of 6-8 reps;
- Hyperextension 4 sets of 8-10 times (with increasing fitness, we use an additional load).
For beginners, to build a power frame of the back, hyperextension should be performed in the first 1-2 months in order to strengthen the muscles of the lower back. Then you must include in the training deadlift. Without performing this exercise, you should not even dream of a powerful back.