Back training: 5 exercises for huge latitude
If the back is your weak point, Hunter Labrada hurries to help you! This training for the back muscles will help you gain weight, strength and volume!
Author: Hunter Labrada
For a long time, the back muscles were the weakest link in my body. It was much more interesting to work with muscles, which I could admire in the mirror, and so the exercises for my back received pathetic crumbs of my attention. In the end, I consulted my father, Lee Labrada, and together with him I developed a training program aimed at the rapid growth of the back muscles, especially the broadest ones.
Since then, I continue to work actively to improve the mass, proportions and strength of the back muscles. It takes a lot of effort and is consistent, but it's definitely worth it.
Today I will offer you a plan for training your back muscles, developed in conjunction with my father. However, before you rush to the training apparatus with the upper block, remind yourself that it is necessary to pull the weight with the widest muscles, and not at the expense of the arm muscles or the jerk. If you pull the block with your hands, you train the biceps muscles. This is the way to nowhere.
Ready? Then let's begin!
Back training from Hunter Labrad
Between sets of rest 45-60 seconds.
1. Thrust of upper block with straight arms
This exercise uses the widest muscles for their intended purpose. The widest pulls the humerus (the bone of the upper arm) down and back, and this is what you do in this exercise.
Slightly bend your arms in the elbow joints, but do not change the position of the trunk. The driving impulse should come from the shoulder joint. In the upper phase of the movement, you should feel a strong stretching of the widest muscles; At the bottom of the trajectory, pull the projectile to the chest. Do not use anything other than the broadest muscles to move the projectile.
We will combine this exercise with thrust on the lower block in the superset for preliminary fatigue of the latissimus muscle and filling them with blood. The more blood flows to the muscles, the more powerful their contractions, because the muscles are full.
I with both hands vote for the stretch between the approaches. Therefore, between supersets, grasp anything and stretch the latissimus muscles. Doing this superset will make the muscles super-dense.
In the initial position, the muscles must be fully stretched, the broadest muscles are stretched forward. On the way back, your back should be approximately at an angle of 90 °. Draw with all your strength elbow joints, not your lower back.
Keep your chest high for the duration of the exercise. If you let her down, you'll most likely start pulling the projectile with your biceps.
3. Thrust of the upper block to the chest with a back grip
Take the position with a straight back and pull the block to the chest. When doing this movement with a reverse grip, lowering the elbows is much easier, since they are located at a natural angle. The movement of the elbows far down will result in a deep contraction of deep, full cuts. At the top of the repetition, place your head between your hands. This will allow you to fully stretch and lengthen the widest.
The width of your grip in this exercise depends on your personal preferences. I like it when the arms are shoulder width apart. In this case, the traction is straight and does not load the wrist so much. No matter where your hands are, it is important to ensure that the elbows move down and back, and keep the chest high.
4. Thrust rod with reverse grip
For the same reason that we carry out the pull of the upper block with a reverse grip, the rod pull with the lower grip allows us to occupy the most natural position and perform a deep, powerful cut. When you perform traction with the upper grip, your elbows can become like "chicken wings" and move too far from the torso.
Many people want to lift their torso as high as they can. That is unnecessary. If you go too high, then the weight is too heavy. Stay above the barbell. The angle of the back should never change.
Keep your head in neutral, aligned with your spine. Do not unbend your neck to look at the ceiling. The correct position of the head will hold your back at the optimal angle.
The bar should be close to your hips. Pull the bar along the hips to the stomach. This is one of those exercises, to which many relate with excessive zeal and hang on the bar too much weight. Meanwhile, in most cases the matter is not in the size of the instrument, but in how we use it. Use a working weight that is sufficient to make you feel the contraction of the back muscles, but not so large that you have to use other muscle groups.
5. Thrust of upper block with narrow grip
This exercise is different from the usual thrust of the upper block, since you must sit with your back to the simulator. Instead of fixing your knees under the pillows, rest your back on them and try to keep your lower back straight. In this position, you will not make unnecessary auxiliary movements and well isolate your widest. Fully focus on the stretch, then tighten the projectile to your chest.
Give a chance to this hard training! If you have any questions, do not hesitate to ask them in the comments under the article.
Is there any craving for adding to this program? If so, how best to work with the police, combining it with this program? On the pyramid from easy to heavy or with an average "pumping"?
The last exercise is mandatory or can it be replaced?
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