BACK GUIDE
Ever wondered why your back is not developing or getting the lats size needed,
or not getting the shape as we see for alot of bodybuilders got you may lack the workout that needed
As we know it is 50% workout 50% nutrition as we are breaking tissue and rebuilding them
So if you are having the nutrition & you are getting developed everywhere else
except back that means 100% it is due to the lack of right movements, angles which hit these muscles.
Back is a very large & complicated muscle from Lower back to Lats to traps and in order to hit all of them
you should follow the below:
1. GENERAL TIPS:
If you have a stubborn back, I suggest to follow those below tips:
- Train back alone
- Eat more protein and calories in back day
- Do super or giant sets
- Sleep well
2. EXERCISES:
We will focus on the most dominant back workout that most of the successful bodybuilders do let us find out:
2.1 WIDE GRIP PULL-UP:
As it is one of the most popular back exercise the reason that it emphasize on upper lats,
If you are a beginner you will need to do it first on the machine and then later on you can do it with your bodyweight and novice bodybuilders will need to add some extra weight or add more weights on the machine
2.2 BENT OVER BARBELL-ROW:
That workout is considered one of the oldest which was been used by Arnold, Nasser Elsonbaty, Dorian Yates as it work for most of your back muscles so it gives wideness and thickness for the whole back so cannot be considered an isolation but it will build a huge back
2.3 STANDING T-BAR CLOSE GRIP:
Furthermore, if you ever watched Ronnie coleman movie unbelievably that was one of the popular Ronnie exercises which developed his back, first of all, you need to maintain a flat back and legs locked
That exercise will develop your middle back (Rhomboids, and traps)
2.4 CLOSE-GRIP SEATED CABLE ROW:
Grasp the cable grip with palms facing and pull your shoulder back, pull, squeeze then release slowly to starting position, many people cheat in that exercise but you won’t get the benefit unless you do it right
That exercise focus on your lats which is the largest back muscle
2.5 CLOSE-GRIP PULLDOWN:
That is quite similar to the wide-grip pulldown that we covered but with a slight difference
And wide grip will activate longer motion which adds more stress on the lats and also work on the middle part
2.6 SINGLE ARM DUMBELL ROW:
Most focused lats exercises which each arm separate allows a more free and greater movement placing one hand on a bench
TIP: when releasing the dumbbell down try releasing your lats completely and allow starting position when your lats are not flexed
2.7 CHEST SUPPORTED DUMBELL ROW:
You will do that exercise by lying on an inclined bench face down with a pair of dumbbell row.
The benefit of that exercise is that there is no load on the lower back which make you focus on the movement
2.8 CHINUP:
So, whether from a machine or a pullup bar hang with palm facing you so pull the bar till your chin is over the bar
That exercise emphasizes on upper back and biceps
2.9 DEADLIFT:
That is the main lower back workout, as we always see the deadlift in the powerlifting battles,
It is also a core workout that will support all your major muscle groups
2.10 HYPEREXTENSION:
That simple exercise will target the spinal muscle, so lay on the machine with thighs against the pad
For advanced workouts add weights on your chest to increase stress
Let us know your opinion in the comments section below…
Gud guidline
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