With the help of one simple trick, routine training with the bar will become safer for the waist and more difficult for the muscles of the back. You must know this!
Author: Evan Sentopani
Too often I notice that people see in training something imprisoned for a specific muscle group. With this approach, each muscle group consists of disconnected muscles, and each of them must be worked out individually.
I used to think so myself. Over the years, my attitude towards training has become more systematized and complex. Now I understand that every time we lift weights, we use the whole body, not a single muscle. And on any intense training you feel this effect with all your body.
You know what this feeling looks like: you are gasping, you are tired, you want to sit down, and you feel discomfort throughout the body. Bars and free weights cause a similar condition much faster than simulators. This condition is one of the best tools available at your disposal when you want to bring the body into shape. This approach I use in my back exercises.
Perhaps, one of the best opportunities to "do it right" and receive big dividends is provided on the back training. With the right approach, back training becomes very energy-intensive. Here you either work up to the seventh sweat, or stop a step from realizing your potential. The choice is yours.
Everything you need, and nothing superfluous
For me it is basic, but very effective training. It includes rod pull in the slope, T-bar thrust, traction of the upper block for the widest and draft of the dumbbell. Based on the schedule of workouts on other days of the week, I can include backs in the training and I'm getting up.
The day we shot this video, I decided to reduce the amount of workload. Plus, the combination of the barbell, dumbbell and T-rod is so heavy enough, so I did not have a feeling that I needed to add something else (and I did it two days ago in leg training).
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Bending of the legs in the simulator. The choice may seem strange, but trust me. I recently discovered that a few approaches in leg bends before back exercises really help to "include" the muscles of the back of the thigh. I feel them both in the pull of a heavy rod in the slope, and during the stanovoy, and this spares my lower back. The idea came to me when performing a camp, which I sometimes combine into a superset with leg bends. I noticed that in this superset my waist does not bother me when performing a police station.
In the name of safety and productivity in these two exercises, you need to transfer tension to the back of the thigh, not to the lower back. If you have problems with your back, try this workout.
Thrust rod in slope. This is not an isolating movement. You can – and even need – to plug in your legs a little. Why? If you try to keep your back at 100% fixed, the load on the lower back will increase with each weight gain. Using your legs as "shock absorbers" in the negative phase of repetition, you let your hips, not your lower back, take on the lion's share of the load.
However, you must keep your back parallel to the floor, as far as possible. By "parallel" I mean the slope of about 45 degrees or slightly more. If you strongly round the back, so that the rod rod in the slope will look like a modified shraga, you will lose the respect of colleagues in the shop, and along with the expected training effect. Do not make this mistake.
The effectiveness of the exercise is largely determined by the weight with which you can cope using clean technique. The heavier the bar, the thicker your back. As long as the waist withstands the load, starting the back training with the rod rod in the slope will allow you to give this exercise all the energy and strength. You will pull the maximum weight in the maximum number of repetitions.
The positive side effect of the pull of the heavy rod is the strengthening of the waist, gluteus muscles and hamstrings. And if more than one muscle group wins from exercise, this is a good sign!
T-link (rod of the T-bar). Personally, I think that the rod's draft in the slope is better than the T-link, and I will never trade the first for the second one. But at the same time I'm sure that it makes sense to include both thrusts in one workout.
Why does this seem like a good idea to me? Judge for yourself: you start with rod pull and tire many back muscles. Then go to the T-bar and put a fat point, getting a slightly different effect from the movement. In addition, this version of traction removes part of the load from the waist.
It should be noted that although the T-neck is fixed and works like a lever, you still have to use cushioning in your legs in the negative phase of repetition.
Thrust of upper block with V-handle. This movement can be carried out in a variety of ways. Often you can see how people push their knees as far as possible under the rollers and strongly deflect back when lowering the weight. This option makes the movement similar to vertical thrust in the hammer; it mostly recruits trapeziums and rhomboid muscles, and to a much lesser extent – the broadest.
Considering that my muscles mid-back (trapezoidal and rhomboid) in this training has already gotten so far, the main goal of this exercise is to work out the broadest ones. And this is the best movement I know of for their maximum isolation!
To get the most out of the exercise, put your knees directly under the rollers so that you can secure them securely, but no more. Keep the cable in front of you, not over your head. Then, when pulling the cable to the top of the chest, keep your elbows in front of you and do not let them diverge. The chest is in a high position all the time, the trunk is motionless.
Only your hands should move. Do not forget to stretch above and shrink below; Try to do everything possible to keep the muscles in tension from the beginning to the end of the movement. Here you are not trying to set a personal record in weight or number of repetitions, so concentrate on making every repetition as complex as possible.
Draft of dumbbells. For many years I tried many variations of this movement: with two feet on the floor and a hand on a shelf with dumbbells, with one foot on a horizontal bench, with an emphasis on an incline bench. In the end, I came to the conclusion that for me the best option for pulling dumbbells – with one foot on a horizontal bench.
This option offers a golden mean between "the most difficult" and "extremely simple". For comparison, with an emphasis on an incline shop it is very inconvenient to work, and there is no chance of taking any significant weight. On the other hand, if you take a dumbbell directly from the shelf, you can pull a madly heavy projectile; this greatly overestimates self-esteem, but it does not give much muscle to the back. I take dumbbells for 45 kg and perform slow controlled negatives in order to get the most out of the traffic.
I also use original supersets. First you make an approach to failure with one hand, and then change hands and do exactly the same thing without rest. After that, again without a pause, take the projectile in the first hand and again work out to failure. If you do 10-12 repetitions with each hand in the first pass, then on the second circle you can hardly master 5-7. Two segments are considered one set. You need to make three such.
Approaches and repetitions are just details
Now, when everything is laid out on the shelves, you can remember the main thing – your training "philosophy" is much more important than any training program. Approaches, repetitions, exercises and their order can be changed at any time. But you must not forget that your goal is to train, and you should be prepared to subject your body to maximum tests. This plays a decisive role.
If you approach training this way, the training will be built by itself. Believe me, you will understand when it's time to stop. The body will tell you about it, and you will not have to rely on any arbitrary finish line.
Remember, the training programs in themselves do not talk about anything. Attitude toward training, willingness to cross borders and break down barriers, leaving behind a comfort zone – that's what really matters. Train with all your might, do it regularly, and enjoy the result!
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