There are few people who like to train back muscles: it is hard work, and visible results are not visible, — either strain your biceps! Nevertheless, it is necessary to work on it, because the back muscles form the very corset that protects the spine and allows you to keep an even posture.
Multiple bodybuilding champion, author of his own technique and the book "How to build the body of your dreams" Yuri Spasokukotsky explains how to work on this zone and what mistakes to avoid so as not to accidentally injure the spine.
In the zone of special attention: "lumpy" and erector spinae muscles
The latissimus dorsi muscle occupies the lower back, determining its width and thickness. It forms the very “wings” that bodybuilding adherents are so eager to pump up.
- The latissimus dorsi should be loaded with vertical and horizontal pulls.
The trapezius muscle is a powerful array in the middle of the upper back and consists of three parts. This means that it will not be possible to pump it with one movement.
- If the trapezius muscle is not trained, then a "dip" will form in the upper back.
The teres major and minor, rhomboids and infraspinatus define "tuberosity" back.
- The back looks flat if these muscles are not developed.
The erector spinae muscle determines the appearance of the lower back.
- This muscle needs to be trained for a beautiful posture.
Basic Approach: Back Exercises
You should dedicate a separate day to training your back. To "pump up" back, you need to work on different parts of it, and this can require an average of five powerful exercises in one session.
Vertical pulls are done in two ways: pulling up on the crossbar or pulling up the handle of the upper block — almost the same crossbar — to yourself.
- Both movements are practically the same. They can be performed using a direct wide grip (to the chest or behind the head) or a narrow reverse.
- Narrow reverse and parallel grip rows allow you to work with a lot of weight.
Horizontal rods "pump" not only the latissimus dorsi, but all the rest, which helps to achieve "tuberosity" back.
- Horizontal pulls require the use of significant working weights.
- They can be performed both on special machines and with free weights.
- Free weight rows are more powerful and put more stress on the spine.
Exercises for the long muscles of the back should begin training. Without strengthening them, it will not be possible to perform a single exercise from a standing position.
- To strengthen this muscle group, it is good to perform exercises with weight: seated bends with a dumbbell, forward bends with a barbell on the shoulders, etc.
The deadlift engages virtually every muscle in the body, especially the back and legs. However, this exercise is also the most traumatic.
- Start the deadlift with a thorough warm-up, always using a weightlifting belt.
How to properly build a back workout
- For beginners. Pay attention to the long muscles and train them for two to three weeks. End each workout with a hyperextension.
- Refuse exercises with a strong load on the spine (dumbbells, barbell).
"Advanced" it is necessary to increase the working weight.
- Deadlift to perform in a powerful mode (up to ten repetitions per leg day).
- No deadlift on lat day.
Experienced athletes should train twice a week.
- One hard workout is allowed. The second should be easier.
Girls don't have to chase big weights and can do two or three exercises.
Range of repeats — 10–15.
Safety: how to avoid injury in training
Deadlift and Bent Over Row are the most traumatic.
When performing them, it is possible: stretching of soft tissues, displacement of the vertebrae, separation of the transverse process of the first lumbar vertebra.
During training you should:
- avoid arching forward at the waist;
- work within the allowable weight;
- keep your back straight;
- Do not make deep bends when pulling the barbell.
If pain occurs in the lumbar region, you must immediately stop the training. And if the pain doesn't go away, see a doctor. By adhering to these rules, you can make training comfortable and, "pumped up" back muscles, strengthen it, thereby preventing the development of many diseases of the spine.
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