8 back workout errors
What you do not see in the mirror can hurt you! Just check out our list of errors, which is not the place for back training.
Author: Bill Geiger
In the gym, many guys always stick out in front of the mirror and make sure that the muscles on the left do not lag behind the musculature of the right side. These guys are often given rounded shoulders, which is partly due to the weakness of the rear deltas and the rotator cuff of the shoulder. Front view they have what they need, but we then know what is happening, it is worth it to turn around. Everything disappears! A sad illustration of the saying "out of sight, out of mind".
The fact that you look at the gym during the days of back training does not mean that a good result awaits you ahead. Much can go wrong. We have put together the eight most common mistakes. We think you should work on them before you can call yourself a legitimate bodybuilder.
1. Do not think of the back as a single muscle
Your back is an array of several muscles, although in the back exercises the lati really do the lion's share of the work. In training your back, you should also aim at the lower and middle trapezoidal bunches, rhomboid, rear deltas, a large round muscle and a muscle that straightens the spine (back rectifiers).
Although many of these muscles work synchronously in each exercise, it is always possible to shift the focus to a certain area, for example, to the upper fascicles of the broadest. To do this, just correct the grip or use a direct grip instead of the opposite.
In this respect, the back training is similar to the training of the chest; Use different angles and different exercises to more carefully work out this or that muscular group.
2. Do not put the exercises for the waist in the beginning of the workout
With an abundance of exercises with loose weight – especially traction, in which you lift heavy barbells – it is critically important to follow the natural bends of the spine. This will save you from rounding your waist while doing the exercises. Rounding the spine makes you vulnerable to injury to the discs, which can knock out any weightlifter from the saddle.
To protect the lumbar spine rectifiers help you (sometimes they are simply called the muscles of the lower back). As long as you overcome the hardest sets in drafts, stanovaya and other movements with a torso bend, these muscles should be fresh and full of strength. Their isometric contraction keeps the lower back in a position that is safe for intervertebral discs. Try not to tire these muscles until the completion of your workout and put special exercises for the lower back, for example, "good morning" and hyperextension, at the very end of the training session.
3. Do not break the natural bending of the spine in exercises with a slope
To avoid injury to the spine, it is important to keep your back straight. Simply put, on the same line with the trunk or in a slightly curved position. Beginners often find that this position is difficult to master.
I give a clue: stand sideways to the mirror and train the technique without additional weight, until you learn how to do everything correctly. During training, keep your back in a secure neutral position throughout the entire approach. Do not try to increase the lower part of the amplitude of motion due to dangerous rounding of the back.
If, during the exercise, such as pulling in the slope and pulling the T-griffin, you feel that you can not hold the natural deflection in the lower back, finish the approach. It is also useful to slightly bend the legs in the knee joints.
4. Do not sacrifice amplitude for the sake of weight
Pull your arm in front of you, bend your elbow and pull it back as far as possible beyond the body plane. So the total amplitude of movement during traction exercises should look like. The problem is that when using too much weight, the amplitude is usually reduced at both ends of the movement, especially when cutting. Although you will never come to mind to perform bench press with a shortened amplitude, many athletes do so during a pull with too much weight.
During traction, take the elbows as far as possible beyond the plane of the trunk. Consciously bring the shoulder blades together, and then allow the projectile to stretch out its arms until completely straightened out.
5. Avoid excessive forward / backward variations during the pull of the upper / lower block
Minimal cheating is a common thing in any exercise, but in exercises for the back you should be especially careful because of the influence that cheating can have on your spine. And the problem is not only in the safety of the spine. When chitening during, say, traction in the slope, the impulse is generated by including the muscles of the waist, and it steals the growth stimuli in the target musculature.
Limit the forward / backward deviations during the pull of the upper block, the thrust of the lower block and the tilt in the slope, especially at the beginning of the approach. In horizontal traction, a forward or backward deflection of about 10 degrees is allowed, but excessive deviation turns the thrust into a movement for the waist, which is not the purpose of this exercise.
In addition, deviations exhaust the spinal rectifiers, as they become active participants in the movement. And if you remember, we want to keep them fresh until the end of the training session.
6. Do not forget that the straps help to complete one or two more repetitions
Some bodybuilders try not to use wrist belts, fearing that over time they will reduce grip strength and weaken the muscles of the forearm. This is actually so, but this is not an excuse for them to refuse. Often, the grip weakens before the broadest, and this can cost you one or two additional repetitions in each set.
The last few repetitions bring to an end your lats, and not your grasp, so they are very important. Use of belts in the hardest approaches is equivalent to the maximum growth due to additional work. As for training the grip and forearms, perform it separately, and do not dump everything on the day of training your back.
7. Never lift your head to look in the mirror
Pulling your neck to look at yourself in the mirror while moving like a draft in the slope, you break the position of the cervical vertebrae. Judge for yourself: your body is bent about 45 degrees, and now you throw your head back, looking up. (The same thing happens when you try to do this during lifting dumbbells in the tilt and lowering of the rod in the Romanian deadlift). In your hands you have a heavy load, which over the shoulders and the broadest presses on the spinal column, and your neck goes up. Here's another risk factor for a spinal disc injury.
The solution, in fact, is elementary: during any traction in the slope, just keep your head on one line with the trunk. If your body is tilted at an angle of 45 degrees, the head should also be at the same angle to the floor. Do not give in to the temptation to lift your head up.
8. Never train your biceps in front of your back
It's like training triceps just before breast training, but some athletes still do that. Since the biceps is involved in almost all exercises for the back (judge for yourself, your hands from the fully straightened position move to the position with bent elbows, and this is called bending the elbow), you need it fresh, as much as possible, during the pull of the big weight.
If the hands are exhausted, you can put all the money on the fact that during even more time-consuming exercises for the back they will be the first to refuse. Training the biceps after – not before – you reduce the likelihood that the fatigue of the biceps muscle will rise in the way of the growth of the muscles of the back.