Tips For a Strong Back
How would you define your back training? If you’ve been raising some cast iron for some time, you’ve probably found that some muscle groups are rather recalcitrant. Surprisingly, for many people, the back belongs to this category, but it is rarely given the attention that it deserves.
The importance of back muscles
Seeing your back, an informed observer will be able to affirm whether or not your physique is truly complete. Think: without flared backbones, you will not be able to get the “V” cut so much desired by bodybuilders. The back also has a major role in much of the workout as it provides the powerful stabilization required for all types of shoulder, chest and arm exercises. Yet, this muscle group is hardly easy to train. It must be worked regularly and at various levels, from the lumbar muscles to the middle muscles of the back and the backs: all will have to be solicited if you want to build this symmetrical and well-packed set of dense muscle fibers , nested in each other . Whether you are a newbie decided to set up strong training habits or a confirmed veteran who is looking to do a “back up” of the back, you probably have a lot of questions about this sometimes enigmatic muscle group: should it Prefer barbell or dumbbells Row? Is there really a difference between Upright row taken wide and tight? So read the following to get a full panorama on the issue.
Answers to Frequently Asked Questions (FAQ)
Should a beginner use pull straps when training the back?
Beginners greatly need to have a powerful hold when they train and this is especially true for back work. You’ve probably heard the classic saying, “If you do not use straps, it’s because you did not get heavy enough.” This is self-evident because the forearms could never withstand the bludgeoning that is inflicted on the back. The important question is to know when to use straps during a back session. You have to take them when you are at the point where you can not move the loads efficiently anymore. If you do not work your forearms with dedicated exercises, wait until your forearms and hands are exhausted before strapping. Before using it, let the forearms make the maximum effort. In a back session, work with and without accessories. Put them when your forearms begin to let go and continue your exercises. Remember that your back is much stronger than your forearms. The back training should never be compromised by a weakness of your grip.
Since the back is composed of several different muscles, what is the best way to warm it up?
As with any muscle group, it is important to warm your back if you want to optimize your workout. Select an exercise that can stress a whole series of muscles, such as pulldown, Bent over row or Pull up. These movements will mobilize not only the ridges, but also the rhomboids, the trapezoids and even the lumbar muscles. Whatever exercise you choose to warm yourself up, be sure to start with light loads as you gradually increase and do not immediately switch to heavy work. By starting slowly and causing a good congestion, you let your back know that it must prepare to make a big session.
I have heard that the vertical pulling, that it is in warming or effective sets, should not bring the barbell to the neck. Is it true ?
Many people advance too much head with the neck pull (when they lower the barbell) and, therefore, create stress at the cervical level. Nevertheless, it is an excellent exercise, especially as a finish. If you are one of those who are too much ahead, try turning your back to the camera and the barbell should come down perfectly without you needing to push your head forward. In addition, if you do not use the knee supports, it automatically reduces the load you can take. The vertical nape pull is an excellent exercise when properly performed. Keep the chest out constantly and think about contracting the median area of the back. You can alternate the front pull and the neck pull. Be careful not to lower it too low and avoid excessive loads or excessive projection of the head forwards.
I like to do horizontal pull, but does taking a wide or narrow grip make a difference?
Be careful, the internal and external parts of the back can not be activated or deactivated by changing the width of the grip! The median and lateral muscles of the back are recruited during each exercise, but their relative contribution is different. If you work with your hands together, you will locate the effect on the middle part of the back, while moving them away, you transfer the stress slightly to the outer regions of the back. Whether you are a beginner or a pro, you will have to do exercises as much with a tight grip as with a wide grip. By modifying the distance of the hands a little, the emphasis is placed on this or that part of the back. It is necessary to work in such a way that the development of the back is truly complete. That said, if you have a bad technique in the horizontal pull, the positioning of the hands is of secondary importance. Open the rib cage thoroughly during exercise and do not lean too far forward or backward, as this will cause excessive stress to the lumbar spine. If you want a huge back, you have to let the charge go all the way, keeping your head and bust straight, then bring it back to the belly.
Given that the back is such a large muscle group, is it wise to work it separately or should it be combined with another muscle group?
Devoting a whole sitting on the back is an approach popular with many practitioners. There is indeed a large area to be exercised and as the muscles of the back are generally powerful and can withstand many repetitions with consequent loads, a lot of effort must be made to alter muscle tissue and stimulate hypertrophy. At the same time, exercising other muscle groups with the back may have benefits. Many combine the back with the biceps or the ischios, because when we drive the back, the arms and the legs are also solicited and ready to be driven almost directly.
When doing bent chest exercises, is rowing with the barbell better than rowing with dumbbells?
Whatever your choice, the Bent over row is a fundamental exercise to forge an impressive back. If you opt for the dumbbell row version, you can focus on one side of the body while you support the body with the other arm. With the barbell, you concentrate on your back and use the stabilizing muscles (lumbar, abs, glutes, and legs) to strengthen your posture. If you use these two types of loads in your program, you will be winning. As for the Bent over row, several exercises are effective. Why not try the version with the guided frame or the T-bar row? If you choose the method that suits you best, you will have a better chance of sticking to each session. Do not forget to use different methods from one program to another so that your workout loses nothing of its freshness.