8 tips how to pump up a powerful back
Forget about Monday's bench press name. It's time for Tuesdays named Titanic Trapezium and giant back! Take these 8 advices into use and raise the latitude, trapezoids and rear deltas to a new orbit.
The back muscles often do not have our attention, and we work with them, after the sleeves. The average powerlifter either shakes them half-hearted, using only the thrust of the upper block with a wide grip and banal traction repetitions, or in general throws the idea of swinging his back to the maximum of his capabilities.
If you are not one of these guys and really strive for the maximum possible volume and strength of the back muscles, read this article. In it, I will share some secrets and talk about my favorite techniques for working back muscles. This material will help you improve the training process and, as a result, create powerful, strong and impressive back muscles. You will learn all about how to create a basic training program, and how to raise the power and speed of the stroke.
Squeeze the maximum out of the workout for the back
Tip 1. Every week we train the back exercises of the Big Three
For a deep study of the back muscles, I recommend that you include three basic exercises in the weekly cycle:
If your program is built on the principle of split for the target groups, start training your back with the police, and then go to the drafts and pull-ups. If you work through all the muscle groups at one workout, I recommend that you use one of the exercises listed at each session. As a rule, I advise you to stick to this schedule:
Tip 2. Learn how to properly pull up and pull traction
One of the most common mistakes that I see in the gym is the incorrect execution of traction and pulling. In these exercises, powerlifters use the hands (biceps) too actively, because they have never been taught how to maximally involve the muscles of the upper back.
To my clients I give such instructions concerning pull-ups and traction exercises:
- Begin the movement from the shoulder (shoulder) back
All three stages must be performed smoothly within the framework of one indivisible, powerful and explosive movement. Do not break the exercise into three discrete and separate phases, start moving from the shoulder and at the same time pull the elbows back. Your hands should work like hooks, and this will reduce the burden on the biceps.
Mastering the techniques will have to devote several workouts, but once you do this, you will feel how hard the back muscles work. Proper pulling and pulling will allow you to work with a lot of weight and build up the weight and strength of the back muscles, and at the same time reduce the chance of bicep damage.
Tip 3. Power Shrugs – Your Way to Glory
Now that you have a good set for your back muscles, it's time to take power shags and deal a crushing blow to the trapezoid! Forget for a while about the standard dumbbells with dumbbells or barbells that reign in the world of bodybuilding, and give a green light to the explosive version of this exercise.
You will perform power shags, for which explosive technique is required, and not smooth and measured movements, and this will allow you to take much more weight. Such an alloy of maximum load and controlled, but powerful and explosive repetitions, is great for increasing the strength and volume of trapezius muscles.
One of my favorite ways to perform power shrags is a technique that I call the hell of the power shrag. Start with 65 kg and make 8-10 repetitions. Add another couple of disks and do another 8-10 repetition. Continue hanging the disks until you feel that you are no longer able to perform an approach on 8-10 repetitions.
And understand that blasting power shags are not careless shags. You stick to a decent range of motion and all the time you control the technique of doing the exercise. Control the bar, hold the rack, and when you feel that you can not lift the weight to a sufficient height, finish the approach.
Tip 4. Limit the weight and volume of the load in the deadlift
Over the years, I noticed that the deadlift with a weight exceeding 90% of the one-repeat maximum is of no help. During my 5-year ascension to the hospital with 360 kg, I injured the back of 4 or 5 times, and each time the injury was caused by training with a weight exceeding 90% of the one-repeat maximum.
In the end, I decided that for the development of strength and size of the back muscles, there is no need for too much load and / or heavy working weight (90% single-repeat maximum and above). Here are my recommendations:
- Do not raise the weight exceeding 90% of the one-time maximum. If you want to test your strength, look at how many repetitions you make with a weight within 85-90% of the previous one-time maximum, or make 4-5 heavy single repetitions.
And do not forget that any approach should be stopped if you feel that something is wrong with your form.
When it comes to load volume, I think it's wise to reduce the number of repetitions by 20-40% compared to other basic exercises. This means that if in a bench press you do 5 x 5, then for the host you should choose 3 x 5 or 4 x 5.
The deadlift is a powerful exercise, but I have never seen much benefit from too much stress. Over time, when you understand your limit permissible in the police, you, of course, will be able to increase the volume, if you consider it necessary.
Tip 5. If necessary, use straps or wrist straps for traction
If necessary, use straps or wrist straps for traction. Never let an insufficient grip force interfere with back training. Never. I do not care what others say there. If for you the strength of the grip is a problem, do exercises for the back muscles, and then go and train the grip strength.
Over the years, I have avoided all these straps, and my results in traction, to put it mildly, were complete sludge. I did just 10 repetitions of dumbbells in 55 kg and thought it was cool until I turned on my brains and started using various devices to grab and hold the projectile.
As soon as I began to use the straps, as the power indicators soared up, and along with them the volume of the back muscles began to grow. At the peak of the form, I could already do traction dumbbells 118 kg x 10 repetitions and thrust 68 kg x 42 repetition. Also I did several reps of rod rod weighing 188 kg.
Also I recommend, if necessary, to use the straps during the traction of the upper block and traction with a back grip.
Tip 6. Do not get hung up on training the rear deltas
If you work out your back with enough different traction movements and pull-ups, you do not need to heavily (or even do not need) load the rear deltas.
The breeding of hands in the simulator (the reverse butterfly) or the pull to the face in the rope simulator is based on the simultaneous retraction of the elbows and hands. If you look at the technique of performing traction and pull-ups, you will notice that similar exercises of arms and elbows are already included in these exercises. Traction and pull-ups – this is like a reverse butterfly for the rear deltas, multiplied by steroids.
Traction and pull-ups are complex movements that load not only the upper back, but also the rear deltas. Moreover, these are the main builders of the rear deltas. Of course, if you want, you can perform several isolated approaches to the rear deltas and increase the load on these muscles, but, believe me, in fact, there is no need.
Tip 7. Raise the bar for strength indicators
The vast majority of powerlifters are jealous of every extra kilogram and extra repetition in the bench press or when lifting the bar to the biceps, and the back muscles train, through the sleeves. Yes, the thrust of 50-kg pound dumbbells is beyond the strength of an ordinary amateur athlete, but, believe me, this is not enough for you.
Set your goal pulling dumbbells weighing 65, 70, 75 kilograms and more. If there are no suitable dumbbells in your gym, order a special handle. My handle allows you to hang up to 150 kg, and this is a completely different pull of dumbbells!
Also revise your attitude to the rod rod – the working weight should be the same as in bench press, or even higher. If you press 130 kg, then, in the draft to the chest barbells with a weight of 130 kg, you must perform the same number of repetitions.
The above is true also in relation to pull-ups and stanovaya. You have to effortlessly pull up 10 times in one approach, and set your goal to conquer the top in 225 kg.
Tip 8. Can not pull yourself together? Then do horizontal pull-ups
Over the years I have been a supporter of using the upper block's traction with a wide grip instead of pulling it up. I thought such a craving was the ideal solution for people who could not pull themselves up, but I was wrong.
Over the last 5 years, I have become a real fan of horizontal pull-ups, also known as pull-ups in the squat rack. This option leads to a better reduction of the broadest muscles and at the same time creates a greater load than the thrust of the upper block with a wide grip.
To perform horizontal pull-ups, in the squat rack, place the bar at an altitude of about 1-1,5 meters. Then find a suitable bench or box, on which you can put stops. Put your feet on the bench, grasp the bar (your body is in a horizontal position) and start pulling. Even if today you are not able to complete any full-scale pull-up, you can easily make several 5-repeated approaches to horizontal pull-ups.