Introduction to back training
The back is the most intricate, multifaceted and least understood part of the human body, so it comes as no shock when many people, let alone bodybuilders, find it difficult to train, gain and maintain it when back training.
Developing a profuse and robust back can be quite challenging, as it requires consistent hard work and precision. However for strength purposes back training is vital!
Multi-joint exercises (also known as compound exercises), are designed to target and strengthen all areas of ones back effectively. However, multi-joint exercises should not be used solely. Isolation exercises are still just as effective and are especially great for defining the muscles before finishing a heavy and complex workout when back training.
The back is composed of four main, distinct and interconnected muscles. These consist of:
- teres major
So, how does one train their back effectively?
Here are some effective ways to target distinct areas of the back:
- Latissimus Width: To expand lat width, focus on chinups and pulldowns, using a grip wider than your shoulders.
- Latissimus Density: To gain thickness of the lat, freeweights are best suited. Exercises such as rows (either barbell or dumbbell) and t-bar rows are highly effective.
- Lower Latissimus: To activate and work your lower lats, bring your elbows close to your sides and extend them back as far as possible.
- Rhomboids and Trapezius: To hit the middle/upper back region, wide grips rows to the chest (either the smith machine or lower cable pulley) can effectively assist in your balance over barbell, however more range of motion and greater pressure can be accessed with the barbell.
Back Training Tips:
- the Squeeze: after every consecutive rep squeeze for roughly one second. If however, you cannot feel your back working, then you are doing it wrong!
- Use Straps: if you find it difficult targeting the distinct areas when back training, straps may be useful. Straps can effectively remove strain and any limitations caused by your secondary worked muscles (i.e.forearms) However, by doing this, forearm stimulation is lost.
- Heavy Compound Lifting: use a mix of heavy compound lifting such as deadlifts and rows. BUT, do not forget to increase the detailing isolation exercises, such as lat pulldowns and straight arm pulldowns.
The Back training Workout For a montainous back!
|DeadLifts||4||6-8||Pack on the plates, as much as you can handle without injuries|
|Bent over rows||3||8-10||Still aim to go heavy, but maximum form has to be achieved|
|1 arm rows||3||8-10||try to prevent swinging for maximum lower back stimulation|
|Lat Pull Downs||3||10-12||Drop set on this exercise*|
|Hyper extensions||3||10-12||Can add a weight plate to this exercise|
*Drop Set: After the second last set, drop the weight and immediately start the next set without a rest.
Filed Under: back