How do I pump my back?
The back is not just one muscle, not even two or three, but a whole set of large and small. In addition, all muscles are very different. Here are the 10 best exercises for the back from bodybuilding, which should be included in the training.
1. Rod pulling
Technically, it's more than a back exercise - it touches the entire back chain of muscles from your caviar to your upper scapulae. The technique is very important for traction. Once you've mastered it, you'll be able to move on to lifting heavier muscles that will collect maximum muscle strength, release hormones to build muscle and help you grow.
There are also many traction progression programs that you can use to help you achieve new personal records. Physiologists love to prescribe draught in the development of strength and physical form, because this exercise hits the muscles and is one of the best options for strengthening the structure of bones.
If you're training hard, do the thrust at the beginning of the exercise (less than 6 approaches). In other cases, you may want to finish your training with the barbell pull.
2. Pulling the barbell to the waist
It's probably the second best movement for the back in terms of weight. An EMG study has shown that the exercise will work equally with the large muscle groups of the upper and lower back. This makes the exercise an excellent back builder. Like traction, it's another technical step that requires excellent shape, but rewards you with tons of muscle.
Do the inclined pulls at the beginning of your last workout for heavy sets with a lower repetition range, about 6-8 or 8-10. Smith's version is a good replacement. It blocks you in a vertical plane, but your body should be in the right position relative to the bar.
3. Tightening with a wide grip
It is always useful to have a tightening motion for your back in your training program. Pulling up is one of the best. A wide hand position is great for focusing on the upper muscles. Closer grip can provide a greater range of motion. The biggest problem here for most coaches is to train to failure in the correct range of repetitions for growth, which is 8-12.
If you are pulling up at the beginning of your workout, you may have to add a weight belt. Of course, if that's difficult for you, you can always use a tightening machine with an amplifier or a good corrector.
A good shape is very important here. In the initial position, the blades should be retracted - pull the blades down and towards each other - before pulling them out.
4. Raising the bar from one end
Here you can put on the barbell a lot more weight. Maintaining a flat back can be a challenge, and in this case the supported version is the best choice.
It is not squatting, so keep your feet at an angle. You also usually have a choice of hand position and width. A wide grip will place more emphasis on the upper muscles, while a neutral grip will better aim at the middle of the back. This exercise is probably one of the easiest to do.
5. Pulling the barbell to the chest in the simulator
Almost everyone uses a straight and long handle by default. Using the wide handle on the crossbar will be a good way to change the tempo because it shifts some of the emphasis to the upper back. Wide grip may be in some machines in the gym, so don't do both exercises during training unless you make any other changes, such as grip or target repetition range.
The best thing to do is to do the exercise by the end of the workout. Choose a weight that allows no more than 12 repetitions.
6. Boom pulling in the Smith machine
Reverse grip movements mean two things: biceps play a big role, and now that the elbows are pulling back to your sides, the rest of the muscles are pumped. Smith's machine allows you to concentrate only on pulling as much weight as you can while you're not worried about balancing it.
Bend about 45 degrees and stay close to the bar and expect a small contribution from your thighs and knees when you stretch heavy sets.
You don't need more than one reverse grip movement in your routine. Do this around the middle of your workout, after heavy overvoltages. Don't be afraid to wear a wrist strap at any time during training.
7. Weight to chest in the simulator
Since we've already considered pulling up with a wide grip, we've chosen a handle with a narrow grip for this exercise. EMG research shows that using a close neutral grip activates muscles like a normal grip, so you don't miss a single muscle fiber. As mentioned earlier with pulling up, closer grip allows for a longer range of motion and longer, stressful time for the muscles. This is a great way to build muscle mass. This exercise can be a good warm-up for your shoulders, but when used as a weight gain exercise, it is best suited to the end of the exercise for 8-12 repetition approaches.
8. Dumbbell pull with a focus on the bench
It's a great one-way exercise - each side works independently, allowing you to move around a lot. You'll get a wider range of motion in a one-way exercise and you won't be held back if your weak side fails first. You can also better support your lower back - which may have already taken a lot of strain - when you put one hand on the bench. By allowing a small degree of torso rotation, you can also use a large degree of "basic" musculature.
Do the exercise somewhere from the middle to the end of the workout with repetitions 10-12 times.
9. Lifting dumbbells in front of you lying on the bench
The vertical version makes your muscles tense for a greater range of motion than when using a flat bench. Just make sure that the dumbbell goes behind your head, and throw it on the floor behind you when you're done.
In almost all cases, the movements should be the last to be performed in your regular training session. Do approximately 12-15 repetitions per set.
10. Raising the bar with one hand in the Smith machine
It's a great and new choice for your lower back muscles. Get to the side of the machine by grabbing the bar in the middle and holding the body close to the machine, using the split stand and bending your knees for balance. When you raise the barbell as high as possible, your body may oscillate slightly to keep the movement natural, and this is normal.
Perform this exercise closer to the end of your workout at 8-10 or 10-12 times per set. Do it instead of a one-handed dumbbell exercise.