It may be a bit exaggerated to say that bodybuilders make up their backs, but when we analyze footballers, wrestlers or powerlifters who have well-developed legs, arms and necks, we notice that very few have developed and strong backs. It is very difficult to have a strong and developed back that attracts attention without performing certain specialized exercises, so such a back is a rare occurrence, something similar to the abdomen of sumo wrestlers.
Very often in the choice of Mr. Olympia, the backs are the ones who decide on the placement, which makes the difference between the first and second place. You need to be aware of how important it is to have strong and developed back muscles, so here are 5 great ways to improve your back training, which probably needs some adjustments, if not a complete change.
- Basics (old approach)
This approach is in fact the complete opposite of the new, modern approach, as it recommends exercises that were performed and loved in 1957 and years later. So, on the road to modernism, in a period when there were more and more devices such as shafts and rowing machines in gyms, exercisers performed less and less exercises with free weights. Although at the present time, you are doing two to three back training exercises that are not performed on machines, you are probably not just doing free weight exercises. Embark on the path to achieving perfect results including old school back training exercises. You can make great progress in development and make your back stronger from gluteus to trapeze by performing exercises: deadlifting and barbell rowing , and if you do 3 free weight exercises
- Unilateral exercises
The fundamental mistake most exercisers make is to focus on lifting weights while performing back exercises while neglecting the target muscles (areas). To correct this mistake, do both sides of the back independently, and the following 4 exercises are ideal : one-handed rowing with a dumbbell , one-handed downhill , one-handed rowing with a cable and one-handed lateral lowering (cable pulling). It is important to know that one-handed rowing with a cable is performed in the same way as two-handed, but allows you a greater range of motion. To properly perform the one-handed lateral lowering exercise, stand in a position where your arms are outstretched, then attach the extension to the cord and grasp it with one hand. Hold the hand where the cable is straight and from that position pull it all the way to the thigh on the same side of the body. The focus of this exercise is on the external latissimus (the widest back muscle) and the serratus.
- Premature fatigue
Most often, back training begins with deadlift and barbell exercises. It is certain that you will be positively surprised when you realize how much better you feel the work and progress of your back if you do these two exercises at the end of the workout, after you do easier and more focused exercises. So, if you do a lateral pull down before the pullover first, you will feel a big difference and understand how the pullover exercise better affects the muscles of your back. than that you performed the exercises in reverse order. One-handed rowing with a cable, rowing with a rod and then deadlift. Before performing the last two heavy exercises, your upper back should be pre-tired enough to feel the last two exercises hit the latissimus, trapezius, and rhomboid back muscles, better than when you performed the exercises in reverse order.
- Large / small number of repetitions
Throughout the workout, it is recommended that you do all sets with a large number of repetitions of the first exercise and all series with a small number of repetitions of the next exercise. This type of exercise is great for back training muscle contractions and isolation. Then put more weight on the bar for heavy lifting of free weights. Trainers who have a habit and routine to do through the same series of 8 to 10 repetitions will be positively surprised to realize that by varying the number of repetitions they can increase the intensity of training and achieve better results.
- Unique Exercises
Because the upper back is a complex muscle group, there are a number of exercises that affect the muscles of the upper back in different ways. So, try the different devices that are in the gym in order to hit the muscles of the upper back in as many different ways as possible and make them stronger and more powerful. Also experiment with standard exercises by performing them on different devices and with a different grip. In your back training, include one of the following exercises or try all four at once and you are guaranteed visible progress.
- Rowing with dumbbells on a sloping bench: Lie on your stomach on a sloping bench with your face facing down, and hold the dumbbells with both hands. Initiate movement, pulling the weight with your elbows. At the upper point of the movement, tighten the blades together. Lower the dumbbells to the starting position, making sure that you have reached the full extension in the shoulder blades. Make sure your chest does not separate from the bench. If you are not able to fully tighten the blades together at the top of the movement, then reduce the weight.
- One-handed pull up: With one hand, grasp the extension attached to the cable and then pull the cable towards your chest. Performing this exercise makes it easier to pay attention to the contraction than performing a two-handed pull down.
- Rowing with the cable in a sitting position: Grasp the ends of the rope attached to the cable. Pull the cable towards you and up and separate the ends so that your hands are close to your face but on opposite sides. This exercise is a combination of downward push-up and upward push-up exercises.
- Pull the cable down with your hands facing out : Stand in the middle of the crossover device and stand in a position where your arms are outstretched up and apart. Grasp the extensions that are attached to the cable and pull the cable down so that your elbows are facing outward. At this point, you should feel a strong tightening in the area of the outer latissmus at the top and a firm contraction of the lower trapezius.
Constantly keep in mind the fact that your back is a complex muscle group and that you should make sure that your back training affects this complexity. Make some changes to your training program and you are sure to increase the efficiency, definition and firmness of your back. If you follow these 5 approaches, and incorporate them into your routine back training, at least sometimes, you are sure to build a strong and powerful back to prove your greatness.