Back training: how to make a program correctly
Strong back muscles can have a huge impact not only on your athletic performance, but also on the growth rates of other muscle groups. Learn how to put back training to a new orbit!
Author: Justin Walthering
Sometimes it seems that every guy in every gym is obsessed with training a breast, regardless of whether the beach season is in the yard or work period on the mass in the off-season. Of course, a comprehensive study of the pectoral muscles is the most important component of any program, but one can not dedicate the lion's share of the training cycle to one target group, although most of the guys do so. If it comes to that, training your back muscles is even more important than pumping the pectoral, deltoid and other muscles involved in a bench press that increases self-esteem.
I suggest you read this article and find out why you need to find a balance between back and chest training, and use my recommendations for creating a super effective program for muscles that are not visible in the mirrors!
Back training as a counterweight to press
The pectoral muscles can be the main "indicator" of muscle development, and it's great that we can enjoy their reflection in the mirrors, but in terms of strength and size they can not compete with the muscles of the back.
Being one of the largest muscular arrays of our body, the back includes the broadest and diamond-shaped muscles, trapezoids, muscles that straighten the spine and the posterior deltoid muscles. Plus there is still a lot of small muscles that connect the whole of this muscle complex into one. It is from here that your true strength comes, and therefore a wide, powerful back will actually help you take more weight – not only in deadlift, but also in bench press, squats and in any other exercise that requires balance and stability.
Moreover, a negligent attitude towards back training in order to please the pectoral muscles in the long term may lead to injuries. This is explained by the fact that your shoulders are the most fragile and mobile joints. The imbalance between the weight and traction motions leads to their weakening – especially if the bench press and the press above your head you perform with a violation of technology.
But even if your shoulders are made of steel, remember that the underdeveloped back looks ridiculous. You can have a decent complexion in front, but noticeable at any other angle, a weak development of the musculature of the upper and lower back will make it clear that you spend too much time on the bench for bench press.
So, what kind of exercises will be the best choice for a set of muscle mass from behind and reduce the risk of injury from the front? In my opinion, traction is beyond competition. There are tons of great traction options, but in general, traction is what the doctor prescribed to counterbalance all of these bench presses, presses on an incline bench and other gaiters.
If you are as strong as you are in the bench press, the shoulder joints will be safe, and you will be on the right path to a powerful and harmonious physique.
Stake on the rod rod, perhaps, will be an ideal choice, but specific traction movements should also be taken on a pencil. Add to them a couple of traction exercises with heavy dumbbells and cable trainers from time to time, and you will be fully equipped to work on a long distance.
Experienced strength training soldiers may need more sophisticated thrust options to "pull up" a relatively weak back, but if you are focused on serious progress of the whole body, generally stick to the basics.
Traction is my favorite exercise for the top of the back, but, I assure you, there is an honorable place for pulling up. And I'm talking about real pull-ups, and not about the pull of the top block with a wide grip.
The pull of the top block down is a good option when you are training your back with a very high load, but if you are relatively fresh and full of energy, you must give up all forces to pull your body over the crossbar.
To strengthen and strengthen the shoulder girdle, the development of the force necessary to perform multiple repetitions with its own weight – and with time and with a decent load on the belt – means no less than all the traction.
Steel rod for width and thickness
The article on the training of the back muscles can not be complete without deadlift. I can not say whether stanovaya is the same effective counterweight to the zhim movements as pulling and pulling, but it builds up the muscles in the lower back, middle and upper back, which adds strength and strength to you during any other exercise.
Some idlers like to refer to one or another professional bodybuilder, who, you see, never made a craving. These examples they use as an excuse for their unwillingness to perform this exercise. I can not buy this. If you are not a genetic unique, not a man with supernatural abilities to develop strength in traction and pull-ups, you do not realize the colossal potential of the back muscles without heavy deadlift.
Follow the 4-6 repetition approach. If necessary, use the belt, and make sure that you gradually increase your weight from training to training.
How do you integrate all these exercises into the training plan? The response is influenced by the structure of your training split. Let's say you train your back once a week, although your back muscles, as often happens, can be called a weak point. In this case, you should revise the program and allocate for the back at least two days a week, even if for this you have to tighten your schedule.
In one day, you focus on lighter, less weighty loins, like pull-ups, upper block traction and traction in simulators with chest rest. On the second day you lay out in the deadlift and traction of free weight, and as a finishing chord you tighten several times.
On the other hand, if you stick to a top-bottom split, simply turn on the exercises for the top of the back – pull-ups and pull-in – in each upper segment workout. As a rule, they are better performed after the presses.
In addition, perform traditional stall traction with a full amplitude, at least during one of the lower body days. Add cravings on straight legs, or become addicted to sumo on the second day of leg training, if your recovery rates allow you to do so. This approach can not be called complex or intricate, but it will accurately give a serious result and in the long run will contribute to the harmonious development of your body.
Although you can not admire the reflection of your back in the mirrors every day, her muscles will become that locomotive that will lead you to outstanding sporting results and will change the appearance of all muscle groups for the better!