Training back muscles is extremely important for the formation of a sports figure, since it is the muscles of the back that are the largest muscle group in the body. In fact, it is the developed latissimuscular muscles that make the athlete's physique powerful and courageous, while the pumped trapeziums give the body massiveness and a V-shape.
The best exercises for back muscles are vertical and horizontal traction. First of all, pull-ups, pull of the upper block while sitting, pull of the block to the belt, pull of the bar in an inclination, and so on. In addition, for the uniform development of the figure, it is necessary to pay attention to the development of the trapezium, muscles of the shoulders, as well as the muscles of the lower back and body - which is why deadlift is indispensable.
At the same time, the back is one of the most difficult muscle groups for training - often it simply “does not grow”. The main problem is that beginners often do not know how to feel the back muscles at work, incorrectly performing pulls to the belt and pull-ups, while simultaneously overloading the back with secondary isolating exercises.
Back muscle anatomy
From the anatomical point of view, the back muscles are divided into three segments - the trapezius muscles (upper back), the latissimus, rhomboid and dentate muscles (middle), as well as the muscles of the rectifier of the spine (bottom). Training the trapezius muscles gives the back massiveness, the widest - the width, and the development of the deep muscles of the rectifiers strengthens the body and lower back.
The best exercises for developing back muscles are vertical and horizontal traction (pull-ups, seated upper block traction, torsion bar traction) and trapezoid exercises (primarily shrugs and standing dumbbells). In addition, for the study of the muscles of the back, such basic exercises as deadlift and standing barbell press are also important.
Workout program for the back
The strength training program for developing back muscles presented below is based on combining exercises for developing both the latissimus and trapezius muscles, as well as on performing exercises to strengthen the lower back. However, it is important to remember that it is recommended that you train your back no more than twice a week (otherwise you will be overtrained).
Draft barbell to the belt OR dumbbell draft in the slope - 2 sets of 5-7 repetitions
Dumbbell or barbell shrugs - 2 sets of 10-12 reps
Thrust of the upper block to the chest OR pull-ups - 2 sets of 5-7 reps
Reverse dilutions on the block - 2 sets of 10-12 repetitions
To train your back on mass, you must follow the basic rules of hypertrophy for muscle growth . First of all, it is important to learn how to correctly perform two or three basic exercises on the back, and then weekly increase the working weight in these exercises, performing a low number of repetitions and paying increased attention to the correct technique.
The greatest effect for increasing back muscle mass will be provided by the integration of the training program presented above into the upper body program , performed twice a week - that is, joint training of the back muscles with the muscles of the shoulders and chest. On the "back day" advanced level athletes are allowed to train biceps and triceps.
The secrets of training your back muscles
Separately, it is necessary to mention that the greater the amplitude of the movement of the shoulder blades and the stronger they come together and get apart in different planes during the exercise, the more effect it will give, ensuring maximum involvement of the back muscles in the work. The grip width, although important, is extremely secondary.
Remember also that first you need to learn how to feel the connection between the muscles and the brain (this will allow you to perform strength exercises precisely due to the muscles of the back, and not the arms), and only then increase the working weight of the workouts. It is the use of excessively heavy weight that prevents beginners from learning how to feel their backs and prevents them from growing properly.
Low back exercises
Another problem with back training is strengthening the muscles of the lower back, which most trainees do not give proper attention to. However, a weak lower back will not only prevent the rod from reaching the waist correctly, but will also cause chronic pain in various parts of the spine and in the lower back.
Exercises "Flying Superman" and hyperextension must be part of your back training program, entering the final block of a hitch. These exercises, just like the Planck exercise for the press, are aimed at developing the static internal muscles of the body. But remember, when performing such exercises, the technique is much more important than the number of repetitions.
The musculature of the back is the largest muscle group in the body, responsible for the formation of a sporty silhouette. With proper training, the back is one of the most responsive to the growth of muscle groups. The best exercises for back muscles are traction in various variations. The pull-ups and the thrust of the upper block develop the upper back, and the thrust of the bar to the belt - the middle.