The dorsal muscles are one of the largest muscle groups in our body (only the leg group is more powerful). By working on their development and strengthening, boys and girls can correct posture, get rid of lower back pain, and also prevent future possible degradation of the spine.

The back row on the simulator is necessarily included in all training options in gyms. Why do these exercises need to be done? First of all, due to the lack of work only with a barbell and dumbbells to form relief muscles. In addition, exercising on simulators is safer, and their effectiveness is higher than that of conventional sports equipment.

Which groups of the back muscles are affected by the exercises

There are three of them:

1. Trapezoidal ( top part back) - their load makes the back more powerful.
2. The lats (located in the middle part) - their development visually thinns the waist and gives the back a V-shaped silhouette.
3. Straighteners (lower part) - main result their strengthening consists in more reliable stabilization of the lower back during especially heavy loads (deadlift, squats and bends using a barbell, etc.).

In addition, partly involved shoulder muscles and arms (biceps, triceps), abdomen (press). The muscles of the thighs and buttocks are also involved in the work during the deadlift.

Highlights: execution options, sets, reruns

Depending on the type of simulator and the type of exercise, the athlete can stand, be in sitting position or lie down under a block projectile. The same exercises can also be variable (for example, the pull of the lower block to the chest can alternate with the same, but to the belt).

The positions of the hands will also be different - pulling up, pulling and performing other actions is sometimes required direct or reverse grip and sometimes wide, medium or narrow.

Required number of sets and reps

Both depend on the level of training of a man or woman and the goal of the class. On average, it is recommended to limit the number of sets to three, and repeat each exercise from 12 to 15 times in each approach.

Beginners should start with low weight and limited range as they the main objective- development of technology. It takes time for our brain to start to “automatically” observe a strict body position, keep our back straight, not make excessively sharp movements, etc. With the acquisition of experience and muscle strength, the load - like the number of repetitions - will need to be increased.

If the goal of the class is to lose weight or dry muscles, the rules change, and the training becomes more intense. In this case, the number of repetitions is reduced to 7-8, and the number of approaches, on the contrary, increases to 5-6.

Finally, if your goal is to build up muscle mass, the emphasis should be on heavy basic exercises (for example, such as pulling the lower block, carried out to the belt in a sitting position with a high level of load). There will be fewer repetitions, but the dynamic and static muscle tension will be higher.

Start training at initial stage it is possible only under the guidance of a trainer (and when doing exercises at home, carefully study the corresponding video lessons beforehand).

A set of back training exercises in the gym

A classic training program for back muscles on simulators consists of exercises (example):

The upper block is the pull to the chest. The main load is on the latissimus dorsal muscles. Additional - for the large round muscle and biceps. Can be performed with all types of grips. At the widest, the outer branches of the broadest muscles are maximally loaded, at the narrowest, their internal beams. To work out the biceps, it is enough to change the grip from direct to reverse. When the handle moves down, you need to bend over it. When up - stretch forward.

The upper block is the thrust for the head. The main load is on the latissimus dorsal muscles. Additional - on the rhomboid and large round muscle, back deltas and biceps. The grip is moderately wide. The head is always kept straight, the back is always straight, when the handle is brought behind the head, the forearms are spread apart (or put in one line).

Upper block - pull to the chest (parallel grip). The main load is on the latissimus dorsal muscles. Additional - for the large round muscle and biceps. Perhaps the best exercise for working out all the components of the lats back muscles... To achieve their maximum stretch - feed your body forward while lifting the handle up and reach for it with your chest in the near position.

The upper block is a deadlift on straight arms. The main load is on the latissimus dorsal muscles. Additional - on the large round muscle and triceps. To basic, hard exercise such a thrust is not attributed - it is better to use small weights in it, since the goal is to "finish off" muscle fibers... The principle of operation is similar to that of a pullover - the handle is lowered to the very legs, and at the lowest point the body bends backward while simultaneously straightening the shoulders.

Horizontal (lower) block - pull to the belt. The main load is on the latissimus dorsal muscles. Additional - on the rhomboid and large round muscle, back deltas and biceps. When performing this exercise, some athletes leave their backs straight, while others only take their shoulders back, but pull the body following the weight (up to flexion of the back at the lowest point). There is no consensus among experts, but the maximum efficiency is achieved nevertheless in the second option.

In addition, the seated lower block pull is often performed not only in the classic version, but also in the following ways:

T-bar- standing bent over row. The main load is on the latissimus dorsal muscles. Additional - on the rhomboid and large round muscle, back deltas and biceps. Here, trainers recommend diversifying the execution variations as much as possible (but always keeping your back straight) - that is, alternating all types of grip both in width and in the location of the hands.

T-Bar - Lying Row. The main load is on the latissimus dorsal muscles. Additional - on the rhomboid and large round muscle, back deltas and biceps. The advantage of this simulator over the barbell is the removal of the load from the lower back and legs, which allows you to effectively pump exactly the lats without the threat of sprains and injuries to any muscles, ligaments and joints of the lower body.

Trapeze (shrugs). The main load is on the trapezoid. Additional - on the suprascapular muscles. The exercise is aimed at pumping all the upper back muscles. To improve efficiency, it is recommended to do circular motion shoulders with a slight fixation at the top point.

Extension of the back in the simulator. The main load is on the muscle group responsible for back extension. Additional - for gluteus maximus. Theoretically, it is considered a replacement for hyperextension - but only as its very stripped down, exclusively "dorsal" version. The reason is that the load on gluteal muscles in this case it is very small, and on the femora it is absent altogether. Which, of course, is not very good.

The main load is on the latissimus dorsal muscles. Additional - on the rhomboid and large round muscle, posterior deltas, biceps and trapezius. Another version of exercise on the simulator, which partially replaces the classic pull-up. Its disadvantage is that the spine does not experience any axial load - and therefore the Smith simulator is usually recommended for people who, for various reasons, temporarily cannot work on the crossbar.

The main load is on the latissimus dorsal muscles. Additional - on the rhomboid and large round muscle, back deltas and biceps. The Lever Trainer (or Hummer) allows you to improve the horizontal pull performed with the lower block.

Its advantage is that the chest gets support - and, therefore, it makes it possible to pull the levers both simultaneously and alternately. Besides, in good models there are usually more than two handles - and therefore the wide, medium and narrow grip on the Hummer is easy to alternate.

Crossover - elbow adduction. The main load is on the latissimus dorsal muscles. Additional - on the back deltas and biceps. For stretching your lats, the crossover is the best fit - regardless of whether you are sitting or standing. Since adduction of the elbows is one of the simplest and strictly isolating exercises, it is recommended to perform it at the final stage of training.

GAKK simulator - inclinations. The main load is on the muscle group responsible for the extension of the spine. Additional - on the large gluteal, semi-membranous, semi-tendinous, located on the front of the thighs. This type of machine was created in order to compensate for the lack of technique for those who need bends with a barbell. In addition, it is absolutely safe and allows you to well load a whole group of auxiliary muscles - and therefore it is usually put in the starting stage of training, a warm-up.

The main load is on the latissimus dorsal muscles. Additional - on the back deltas, biceps and the entire complex of the dorsal muscles in the area of ​​the shoulder blades and above. Another more convenient option for pulling to the chest on the upper block, with a wide grip, allows you to effectively work out all muscle groups of the upper half of the back. In addition, the levers have the advantage over the single handle of the block, which allows you to load only one - left or right - lagging behind in development half of the body.

No matter how convenient the exercises on the simulators are, they should be carried out in parallel with some traditional exercises(like pull-ups) rather than completely replacing them.

The only limitation (or even a complete ban) on such activities may be certain problems with the musculoskeletal system. In this regard, the doctor must give permission for the back load.

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All athletes, both beginners and professionals, dream of a wide back. In this article, we will tell you how to maximize the development of the broadest muscles of the back, how to develop the width of the back. Also in this complex we will tell you how to effectively combine back training with pumping back deltas, which for most bodybuilders are lagging behind, and it makes sense to work them out twice a week, directly on shoulder day and combining with back training.

Horizontal Hammer Thrust

The first exercise to start with is a horizontal hammer row, which is best done with one hand for a long time, in order to better concentrate on each latissimus muscle separately and direct the maximum load clearly to the back muscles.

When doing this exercise, use the straps to eliminate the work of the forearms and biceps. Follow the technique: so that the shoulder does not remain stationary, but moves both forward and backward as much as possible. Try to contract your shoulder blades and feel the latissimus dorsi work.

The exercise should be started with a warm-up approach for 12 repetitions, after which 4 more work should be done in the number of repetitions of 6 times. With each set, increase the weight, and the hardest work will fall on the last set, in which you need to give all your best.

If you give all your best in each approach, as many do, then a fairly serious weight in the same number of repetitions simply will not be able to. If you do 2-3 sets with the same weight, then this indicates that you are not working on it. The hardest and most rejected approach that completely kills your muscles, there can be only one.

How to Develop Back Width: Vertical Hammer Rows

The second exercise in the workout, in order to develop the width of the back, is to perform a pull of a vertical hummer with narrow setting hands to engage the lower part of the lats, which are closer to the spine.

As you move, bend back to eliminate biceps, and concentrate on lower lats. Do 4 sets of 6 reps, also increasing the weight with each set. For efficiency, do the last hit with a drop. That is, after 6 repetitions of 4 sets, lose weight and do another set without rest.

Row in a horizontal block in the belt

The third exercise is deadlift in horizontal block to the belt. Since you performed the previous exercises with a narrow grip, it is necessary to work here wide grip and accentuate the load on the inner parts of the latissimus muscles. We carry out similarly - 4 sets of 6 exercises with increasing weight in each set.

Pull of the vertical block in front of you

The final exercise to develop back width is the deadlift. vertical block in front of. The technique is the same as in the previous exercises: bend a little to concentrate the load on the lower regions of the broadest muscles, grip in the width of the shoulders.

Too wide a grip limits the range, and it prevents the muscles from fully stretching and contracting them. There is a misconception that the wider the grip, the wider the back muscles, but this is not the case. It all depends on how you feel, stretch and contract the target muscle.

Swing dumbbells in an incline

Another exercise in the program is one-arm dumbbell swings. If you have good technique, then the weights can be taken large, and one exercise is enough to work out the rear deltoids. After all, the muscle group is quite small and it can be overtrained with a serious load. One serious exercise should be enough.

To make the male body look like the inverted triangle beloved by women, you need to make the back wider. How do you achieve impressive lats? Ruslan Mardanov, winner of the Moscow Region Bodybuilding Championship, told us about his rules for back training.

Thickness and width

All back exercises can be divided into two large groups - horizontal rows (barbell and dumbbell row in the slope, T-bar row) and vertical (pull-ups, upper block row). Classically it is believed that horizontal rows develop back thickness, and vertical ones - width.

Some athletes, especially those whose back is lagging behind in development, divide the back workout into two days - in one, all horizontal rows are performed, in the other - vertical. Ruslan considers this division appropriate if, for example, you have enough back muscle mass, but it is not wide enough. In this case, it really makes sense to focus only on the vertical rods.

Pull-ups

A basic exercise available even to those who don't go to the gym. It is fundamental for the development of back width and should be mandatory performed at each workout, and preferably the first exercise, when you are still full of strength.

You need to pull up to the chin, bringing the shoulder blades together in the upper phase of the movement and spreading the elbows to the sides. An important advice from Ruslan to help exclude biceps from work: imagine that you are not stretching up, but pressing your elbows down on an invisible platform. Also, for emphasis on the back, it is better to do the exercise in the straps.

Hammer cravings

The Hummer simulator is now in almost any gym. It is on it that Ruslan prefers to perform horizontal pulls. Unlike block simulators, the work in the Hummer is carried out with live weight, therefore more muscle will be included in the work and the return will be greater.

Hummer - great alternative barbell thrust in the slope. This exercise uses the same muscles, but it is more convenient to perform it and, moreover, you take the load off the spine, which means that you minimize the likelihood of injury.

Reverse Grip Vertical Row

Most gym goers use the upper block as an alternative to pull-ups. However, a much greater effect can be achieved by performing a vertical pull with a reverse grip to the chest. This exercise allows you to touch the muscles that are rarely involved in the work - the lower lats. It is these muscles that make your back triangular, creating the shape of the wings.

Keep the back straight during the movement, only leaning back slightly. Elbows, as in chin-ups, pull down, imagining that we are pressing on the platform. In this case, the biceps should remain relaxed. At the lowest point, bring your shoulder blades together and hold for half a second to achieve peak contraction.

3 rules of back training:

- Find your weakness, whether it's bottom lats, top or thickness, and start your workout with it.

- Do 5-6 back exercises, starting with vertical rows and ending with horizontal ones.

- Vary the load every 2-3 weeks: 3 weeks of training in power mode low reps, then 3 weeks of low weights and high reps.

Perhaps it's worth starting with the anatomy of the back muscles. I have considered this question in great detail in my ... Read it. She is not big.

By the way, I remembered how I just started going to the gym, or rather, it was one of the attempts to start training.

One girl once at that time (I was 18 years old) told me that it would not be bad for me to pump up my “wings”. Humanly speaking, the latissimus dorsi.

I have always dreamed about the press. And although at that moment I once again failed to start training normally (I began to walk regularly from the third year of Univer, from about 20 years old), I listened.

"Those. girls like broad back? " - I thought then. Why not press, why not arms, why back?

I even asked a local jock from my dorm to teach me how to train my back, but since he absolutely did not understand “knew everything about correct training”, Especially for a beginner, after a couple of such trainings I gave up training again.

Now I have no problems with my back, it is wide enough, responds well to the load, in general, it does not lag behind muscle group, in my case.

I've tried many different exercises and training programs with a specialization in the back, so I have some idea of ​​effective training.

I will not pull the cat by the tail for a long time and suggest that you immediately start the best exercises for the back muscles.

The best back exercises

As we already understood from anatomy, the back is not one muscle, but a whole group consisting of different muscles... Some muscles are larger, others are smaller. Therein lies some difficulty, because if we develop the large muscles to the maximum, they will "steal" the load from the small ones, and this will not allow us to achieve maximum results.

I'll tell you more about this, but a little later. And now I want to note which back muscles have a particularly strong effect on our athletic appearance.

1. Latissimus dorsi ("wings").
2. Trapezius muscle ("trapezium").
3. Back extensors.
4. Serrated muscles.

So, I ranked the muscles "in order of importance" from top to bottom. Extenders will not be able to change very seriously our appearance so they are in the penultimate place, and the serrated muscles look very nice, but they are very small, so they stand at the end. The two most powerful muscles are LATEST and KEYSTONE. Here we will focus on them.

Now it will be very easy for us to choose exercises for training back muscles, because we know which muscles are most important to us. So consider best exercises for the development of the back.

Latissimus dorsi ("wings")

• Pull-ups (all varieties);
• Bent over dumbbell row (with arm rest);
• Pull of the lever in the Hummer;

Trapezius back muscle

• Shrugs with dumbbells (or with weights);
• Shrugs with a barbell (or in Smith);

Back extenders

• Deadlift;

Serratus muscles of the back

• Diagonal twists;

Competent exercise technique

The back belongs to the "pulling" muscle groups, so when working on it, muscle groups such as the biceps, middle and back deltas, and even the hamstrings can "steal" part of the load, so you need to learn how to FEEL YOUR MUSCLES. I have already said this many times in many articles.

I have considered this in great detail ... Take the time and study this issue.

Exercises for the latissimus dorsi

Exactly this cool exercise for the development of the broadest muscles of the back, which many do not do for various reasons, but in vain.

This is an extremely physiological exercise for you and me, because our ancestors had to spend a lot of time in the trees. However, if you believe that a person appeared on Earth as a result of other circumstances, then I cannot convince you of this. But I think it makes no sense to argue that the crossbar appeared on Earth much earlier than the rods and dumbbells, this is understandable.

Pull-ups develop exactly the WIDTH of the "wings", and horizontal rods (any) develop THICKNESS (the edge of the lats thickens).

Learn to DISCONNECT BICEPS from the work during pull-ups (due to the "muscle feeling") so that the biceps does not steal the load from the broadest muscles. At every point in the pull-up movement, THINK THE BIGGEST, how they contract at every point in the movement.

If you have no problem with this, and you definitely "bomb" your lats in pull-ups, then it's time to decide on the following points:

Grip:

• Narrow;
• Average;
• Wide;

Brush position:

• Directly;
• To yourself (reverse grip);
• Parallel;

• Your weight;
• Weighted;
• Standing on a support (in the simulator or from the hands of a partner);

The choice, as we see it, is very healthy. So, in general terms, then:

The wider the grip= work more BROADEST + WORK LESS.

The narrower the grip= work more BICEPS (less back) + WORK MORE.

WIDE OR NARROW GRIP? The narrower the grip, the greater the range of motion is created, but the biceps will work harder. If you have learned to feel your lats well and turn off the biceps at the same time, then you can pull up with a narrow grip, because work in this case will be stronger (more range of motion). But if you feel that during the pull-ups your hands "get hammered", then take it wider. Also, try using the "open grip" (this is when your thumb does not wrap around the bar), this will reduce the stress on the forearms.

In general, try to pull up with a "medium grip", because in this case, it will be easier to feel the lats and turn off the biceps.

WHAT IS THE POSITION OF THE BRUSHES? The more the hand is deployed more strongly (supinated towards itself, as in the reverse grip), the less load on the forearms, but we will not be able to take a wide inverse grip due to our anatomy, and the more we take it, the more the biceps works. The exit is PARALLEL GRIP (on a horizontal staircase, for example). So the brush will be supinated and you can take it wider.

LIFTING TO THE BREAST OR HEAD? If you pull up behind your head, then you have less back muscles than when you pull up to your chest. But the plus of pull-ups behind the head is that this way you involve more in the work. upper muscles back. In short, pull-ups to the chest involve more muscles in the work (more basic exercise), and behind the head it accentuates the upper parts of the back muscles (more isolating). At the initial stage, I would not bother with this issue and would pull up to my chest.

ADD WEIGHT OR NOT? For muscles to grow, you need a PROGRESSION OF LOADS. If the load does not increase, then the muscles do not make sense to increase, because this is a very energy consuming process. There are a couple of clarifications. First, you should add weights when your technique is perfect (you can feel your lats perfectly). And secondly, you should work in the range of 6-12 repetitions (roughly), so when you can already pull up more than 12-15 times with ideal technique, then it is worth increasing the weight.

These are, one might say, "lightweight pull-ups." Everything I said about grips, hand position, load, etc. all of this applies to this exercise as well. For beginners, this exercise is BETTER than pull-ups, as they usually cannot pull up properly yet. Moreover, with this exercise it is easier to control the load and contraction of the lats. If you are an advanced athlete, then you should definitely include this exercise in your arsenal AFTER pull-ups to further tire your lats.

This exercise is referred to as "horizontal pulls", ie. builds the latissimus dorsi IN THICKNESS. The main thing in absolutely all rods is a straight back! This will save you from injury and will also allow you to work more focused on your lats.

Almost everything that I said in pull-ups about the grip is also relevant for the barbell row in the slope, but there is one BUT. If you grab the bar with a reverse grip and perform a deadlift, you will notice that your elbows do not spread apart, but move in parallel, respectively, the lats can be felt better, but the BICEPS also works harder. When we take a straight grip, the elbows are pulled apart more (especially when narrow grip), therefore, the trapezoid and the posterior delta are more involved in the work. So it goes.

Now about the slope:

• Stronger slope= SPIN works more;
• Less slope= KEYSTONE works more;

In my opinion, and in my experience, it is best to take the MEDIUM STRAIGHT GRIP and approximately 20-30 degrees from the horizontal (i.e. ALMOST parallel to the floor). The back is ALWAYS straight and the bar moves parallel to the bent hips.

Almost the same as the bent-over barbell row. But here a deeper study of the inner part of the back (between the shoulder blades) is given. In fact, it is simply a more comfortable bent-over row of the barbell.

There are many different types of T-bar rods. The main ones are in the STANDING and Lying position. When you perform the exercise while standing, it is almost the same as the barbell pull in the slope, just more comfortable, and Lying down, a number of inconveniences already begin, because for competent contraction of the lats, we need a flexion in the back (in the scapular region), and it is difficult to do this while lying down.

In general, if you have a standing T-bar, then you can choose it as an alternative to the barbell row in the slope, and if a lounger, then it is better not to do it, especially at the initial stage.

Bent-over dumbbell row (with arm rest)

The technique for performing the exercise should be as follows:

1. Lean forward and take the dumbbell in right hand, with the left hand and the left leg bent at the knee, it is necessary to lean on the bench, and right leg pushes back.
2. The movement of the hand should be STRICTLY VERTICAL, and the movement should be PARALLEL TO THE BODY (the arm does not move to the side).
3. The torso does not change position! THE BACK IS ALWAYS STRAIGHT (bent in the opposite direction!).

There is a wider range of motion than the bent-over barbell row, because the bar does not interfere with raising the elbow above the lower back. More work and muscle contraction. The knee and arm support relieves the spine. And also, because the exercise is done with one hand, then you can feel your muscles better.

Pull of the lever in the Hummer

Exercise machines such as "Hummer" appeared not so long ago, but have successfully entered all modern fitness centers. This is a great exercise and a variation on the horizontal deadlift. The exercise is similar to a one-handed dumbbell row, but due to the fact that your body is vertical, it is easier to perform it, and therefore the weight can be taken heavier.

It is believed that this exercise accentuates the lower lats, but this is very arbitrary, because the emphasis of the load will depend on where you pull the handle.

• Pulling to the navel= works BOTTOM LATEST;
• Pulling to your chest= works TOP BIGGEST;

But it will be easiest to pull exactly to the navel, therefore, such a statement.

A few more tips on how to perform this exercise. I very often see exactly how this exercise is performed, don't understand how!

My option is this: Sit with your back straight (slightly bent back in the area of ​​the shoulder blades), bend forward to stretch your lats. Now pull the handle toward you while simultaneously returning your body to an upright position. VERY IMPORTANT!!! Pull should be EXACTLY THE BIGGEST, NOT THE BODY! Those. it is not necessary to pull the handle towards you with the whole body, and then, by inertia, bring it towards you with your hands. The movement begins with LEAVING THE SHOULDERS BACK, then pulling the handle towards us, feeling the lats at each point, and returning the body to an upright position.

Exercises for the trapezius muscle of the back

I have already considered this issue in great detail in the article about ... But repetition, as they say, is the mother of learning.

Shrugs with dumbbells (or with weights) or with a barbell (or in Smith)

Shrugs from the English. shrug - shrugs. This exercise really looks like a shrug. We have to move the shoulder blades straight up. This is the main function of the trapezius muscle. So, the more you lean forward, the more load will go from above to its middle parts (between the shoulder blades). Beginners DO NOT NEED this exercise AT ALL, because so far, in the beginning, there is no point in “getting worn out” about the relatively small muscles.

Better to focus on your lats, chest, for example, and legs. The most important thing when performing shrug is DO NOT ROTATE SHOULDERS !!! The movement should be strictly up and down. Our shoulders are poorly adapted to rotational movements, so we can get injured very easily. And in general, there is no point in rotation, because this does not accelerate the growth of the trapezium in any way. Take dumbbells in your hands or a barbell in front of you and perform movements as if you were shrugging your shoulders, moving them strictly UP and DOWN, so you can feel your trapezoid contract.

Back extensor exercises

Deadlift

An exercise that is highly overrated for back muscle growth. It concentrates on the extensors of the back, which are not so large in comparison with the lats and trapezium.

It affects a lot of muscles, quads, glutes, back extensors, etc. But for the growth of the back in general - this exercise is at the end of the list. I believe it should be done at the end of a workout.

The back is always straight. The bar should move strictly along the legs. The grip is straight, shoulder-width apart or slightly wider than the shoulders. Be sure to use weightlifting belt and traction, so as not to earn a hernia. Look in front of you, ass down, knees bent. At the same time, we straighten our legs, back and raise the barbell along the legs.

This exercise works quite well on the spinal extensors, but I put it at the very end, because you should not overdo it with it, you can injure the lower back very well, just pulling the body up a little at the bottom point, so you need to progress the weight very carefully.

There are many options for doing this exercise, but I'll tell you about the one that I think is the best when you lie face down, with your legs fixed on the rollers.

The back is straight, go down and, feeling tension in the lumbar region, go up, contracting the extensors of the spine.

This exercise is best done as additional exercise for training the press, tk. the extensors of the spine are antagonists of the abdominal muscles, which means that the abs will receive better recovery.

OK. As you can see, there is plenty of exercise. But how to build up your back muscles if we are talking about a specific workout?

How to pump up your back. Back workout program

As you can imagine, a training program is a very individual thing, especially when we talk about how to build up your back muscles, because it is a very large muscle group. More than half of the questions I receive in my email and comments are workout-related questions.

I considered the issue of choice in great detail training program .

I want you to understand that almost any program will work at a certain time and on a certain person. I can only give you a training program that will suit MOST.

Rules for drawing up a training program for the back:

1. Mostly BASIC EXERCISES.
2. TOP + LOWER LINKS (to develop muscles in width and thickness).
3. HEAVY WEIGHTS(for 6-12 reps + load progression).

So, the very first complex for a beginner will look like this ( COMPLEX # 1):

Everything? Yes all. These two exercises should be enough to keep you from overtraining and to elicit a cool response from your lats. These exercises can be performed for six months or a year and not worry. There will be wonderful growth.

The next option for a beginner ( COMPLEX # 2):

The deadlift will stimulate the growth of your back extensors, as well as the growth of your body as a whole. it increases blood circulation in the lower body, which contributes to increased testosterone production. The trapezoid is also strongly involved in the work, which will also contribute to its excellent growth.

Another option for the intermediate level:

Well, and the third option for the intermediate level:

So, I want to point out very important point! Don't jump to 3 or 4 exercises if you are making great progress on two exercises too! Don't change what works great.

Now several ADVANCED COMPLEXES for people using a very deep split (splitting the body for 4 or 5 training days), COMPLEX # 4:

Another option for the advanced athlete:

Or a third, also cool option for an advanced athlete:

There are a huge variety of advanced complexes, but I brought more close to ordinary people, i.e. those who are already well enough trained, but do not use steroids (on steroids, the volume training load can be safely multiplied by two).

Many pro athletes split their backs in half. training days... On the first day, do vertical pulls, pull-ups, etc. exercises that increase the back in width, and on the second day, various horizontal rows that increase the muscles of the back in width, but, as you can imagine, an ordinary person does not need this.

How to build back muscles. About combining back training with other muscles

The question is very important, because directly affects your progress. Many people exercise 2-3 times a week, which simply does not allow for a separate day for the back. Although the back deserves a separate day for training, because it is the LARGEST MUSCLE GROUP at the TOP of our body, and the second largest in our body (after the legs). That is why I decided to consider this issue in detail.

So how do you combine your back workout with other muscles?

I would combine this way:

• BACK + DELTS(do not interfere with each other, because the shoulders push, and the back pulls);
• BACK + CHEST(antagonists, work great in conjunction, Arnold's method);
• BACK + BICEPS(classic pull-push split, both pull groups);
• BACK + REAR DELTS(the method of professionals, then the CHEST + FRONT DELTS are trained);

BACK + HANDS - this is not very good, because most likely you will not train one of these muscle groups, I would rather connect the back to the shoulders (deltas). In general, try to set aside a separate day for your back if your fitness level is already high enough.

Some important questions worth highlighting

On this, the topic of back training is practically disclosed, but I feel that some questions may still arise. I decided to collect all the questions that I was once asked about back training and cover them below:

"If after I have trained my back for the next days it does not hurt, then it means that I did not receive the necessary microtrauma for growth?"

Indeed, the pain for the next days in the previously trained muscle group speaks of microtraumas that will lead to growth, but this is NOT a NECESSARY SIGN OF GROWTH! The more trained you are, the less pain you will feel. The sign of growth is an increase in load! If the load is constantly growing, then you are growing.

"Is it worth the extra back stretch between sets?"

Yes. This works great because thus additionally stretched muscle fascia back muscles, better blood circulation, and, accordingly, better growth.

"What exercise for the development of the back do you think is the best if you can do just one exercise on the back?"

Pull-ups, of course. They perfectly grow lats in width.

"Which exercise is better for the growth of the broadest in thickness: the barbell row in the slope or the dumbbell row in the slope?"

Better, in my opinion, is the bent-over barbell pull, because there it is easier to progress the load.

"If you have to combine your back with another muscle group, which one?"

With deltas. Or with biceps (NOT WITH HANDS). This is perhaps the most popular combination.

"What to do if your wrists are very sore in pull-ups and pull-ups?"

Experiment with grips, reverse or forward. Also, the parallel grip solves this problem easily. Well, the rods (straps) should help a lot.

"Do I need to use a belt in barbell rows and bent-over dumbbells?"

I use the belt for almost all exercises where I feel tension in my abdomen (except for abdominal work, of course). This avoids herniated discs and an increase in the waist. Why do you need a big belly?

conclusions

Hmm, that's all, friends. Today we looked at how to pump up your back in great detail.

If something was not clear to you or if you have any questions, then ask them in the comments.

The back is the muscle group that you should definitely focus on, because it gives our figure an imposing look. Have a nice workout!

P.S. Subscribe to blog updates... It will only get steeper from now on.

Regards and best wishes!

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The Complete Guide to One of the Essential Gym Movements. Build back strength and posture by choosing the right deadlift for every workout!

There are many ways to do the deadlift: with dumbbells or a barbell, on a block, in a hummer or with TRX loops, one or two hands. Any one of these is a great remedy for poor posture and helps build strong, well-developed lats and mid-back muscles.

Regardless of which thrust option you choose, it is imperative that basic rules techniques to help you get the most out of each rep:

• Keep your back still with natural curves in the spine throughout the approach.
• Bring your shoulder blades together at the end of the concentric phase of each rep, and then let the shoulder blades open at the end of the eccentric phase.
• In full deadlift position (end of concentric phase) for each rep, do not let your shoulders go forward. In other words, the quality of the pull does not depend on how far you bring your elbows back, but how far back your shoulders have gone.
• Perform movement in a controlled manner throughout the entire range. Focus on working muscles in each exercise and keep technique clean. Don't cheat with extra moves, jerks, or momentum.

Although the techniques listed apply to all rods, different exercises and variations, based on their specificity, due to body position or movement characteristics, are more suitable for training with a certain number of repetitions. In front of you complete guide on drafting training program. If you are an athlete or want to think you are, then this guide is for you!

Best low-rep rows: 1-5 reps

I use sets of 1-5 reps to build strength. the main task in these approaches, perform the concentric phase of each exercise using peak muscle power. This means that despite the fact that heavy weight forces you to do the exercise slowly, you need to pull the projectile as quickly as possible, but without cheating. However, you should lower the weight in the eccentric phase in a smooth and controlled manner with each rep.

. I have found that the reverse grip is the strongest for most people, making it ideal for this rep range. However, I also found that with this grip there is a risk of wrist fracture when doing the deadlift with a barbell that is too heavy. If the hand breaks, the elbows move out of position and the traction no longer works as it should.

. I prefer not to raise my knee on the bench, but to do a three-point dumbbell row with both feet on the ground. The fact is that the bench is always the same height, only people differ in height. Therefore, depending on your height, with a knee on a bench, it may be uncomfortable to keep your torso parallel to the floor.

But when both feet are on the ground, it is easier to adjust to the exercise. You have complete freedom of movement: place your legs the way you are comfortable, take the position in which you are most comfortable, and you will be able to generate maximum effort.

. Many people think that the bench-supported dumbbell row is the "one-armed" version, but this is not entirely true. The biomechanics of the unsupported dumbbell row is much closer to the barbell row than the biomechanics of the dumbbell row with an arm on the bench. This is explained by the fact that without an additional point of support, the gluteal muscles and lower back work more actively.

The peculiarity of the one-armed version is that the force vector goes across the body - from the right shoulder to the left hip, for example, which makes the exercise an excellent addition to the barbell row in the slope.

Top link in a hummer. Not every gym has such a trainer, but large fitness centers should. At top pull in a hummer, movement occurs along a natural arc, which is problematic to recreate in other traction exercises.

I found it extremely difficult to pull with the wrong hand position with this trajectory of movement. For this reason, this exercise is one of my favorites for high-weight, low-rep training.

Horizontal rod in a hummer (link rod). It's hard to go wrong with the horizontal deadlift in a hummer, and that's why I love using it for heavy tonnage training. In other words, if you remember the basic rules of the deadlift technique, all that remains is to hang more pancakes on the levers, grab the handles and pull with all your might.

The best deadlifts for training in the 6-12 rep range

All low-rep deadlift options are suitable for training in the 6-12 rep range. But the opposite rule does not work. Performing the following thrust with a large tonnage, you run the risk of being in a losing position. But take a lighter shell and you will succeed.

. I know from experience that this exercise is good for medium repetitions. Because of the lower incline, the risk of fracture in the wrist joints is lower, and the likelihood of performing a deadlift with poor technique and incorrect hand position is less likely.

Wide grip bent over row. When it comes to deadlift options that target your mid-back muscles, nothing beats the wide grip bent over row. When performing a deadlift with a wide grip, they usually try to pull the bar to the chest. This is not so easy to do without rotating the shoulders and hands inward, which breaks correct position hands in the last phase of the movement.

These common problems steal the training effect and take some of the load off the target muscles. Fortunately, you can easily avoid such mistakes by putting a padded roller on the neck and then pulling the pad rather than the neck toward your chest.

. In my opinion, the row of the bottom block is not suitable for working in a small repetition range, as you have to bend very much forward at the beginning and at the end of each set. With a combination of this back position and a heavy load, the risk of injury is disproportionately greater than the benefits of exercise.

Wide grip row on the lower block. One more great exercise to work out the middle section of the back. As with the barbell, I prefer to wear a soft roller over the handle. (Note: You will not be able to fully lock the roller if the cable is attached to the middle of the handle, but it is still better with the roller than without it.) All that remains is to pull the roller towards your chest.

. An excellent cross-vector pulling exercise that involves the torso and the opposite hip of the pulling arm. Since you are standing, the load is limited by the weight you can pull without leaning forward, and it depends not so much on your strength as on your body weight. This is why one-handed pull on the block is difficult to name. good choice for training with low repetitions.

Compound pull on the block (one or two hands). This is one of my favorite deadlifts because the body works in unison with the arms. Many athletes have told me that this is a very natural movement.

When performing the exercise with one hand, you also have to coordinate the movement with the help of the muscles of the trunk and the opposite thigh. Since this exercise is a one-arm deadlift, the same working weight limits apply.

One-handed row on one knee. If you have difficulty with biomechanics and deadlift techniques, the angle of resistance is this exercise makes it an ideal choice for early training.

TRX one-handed deadlift. I love the dual nature of this exercise, as it strengthens your core muscles while developing one-arm deadlift. The goal is to keep your torso and hips from rotating during the deadlift.

To make it harder to stabilize your torso, you can extend your free arm to the side during the exercise. For most people, this is very difficult task, so 6-12 reps is enough to create a full load.

or with a barbell. - classic exercise self-explanatory. Nevertheless, if you do the exercise not with a T-bar, which is not available in all gyms, but with a regular barbell, I advise you to use a handle attachment in which your hands will be shoulder-width apart. This will make it more convenient for you to lower or raise the projectile.

Best Rows for Multi-Reps: 13-20 + reps

Each of the exercises already mentioned can be used for multi-repetition training. But the following deadlifts are best used only with high reps for a number of reasons.

. Basically, this is a wide grip row that creates a diagonal force vector by crossing the cables. This exercise works your back muscles in a slightly different way than other wide grip rows, making it a great addition to other wide grip rows.

The problem is that this exercise is often done incorrectly. Many people begin to bend their hands and lower their elbows, especially if they put heavy weights. Therefore, I find it better to use cross-draft as part of multi-rep training.

TRX two-handed deadlift. I have nothing against doing TRX deadlifts with two hands with an average number of reps, but I think that this exercise is most effective in the multi-rep range. It is better to do more reps with a steady torso bend at about a 45 degree angle to the floor than using a very strong bend with a slight angle. The fact is that the traction movement with a strong inclination becomes unnatural, it is more difficult to perform it according to all the rules of technology if you move from an almost horizontal to an inclined position.

TRX deadlift with wide elbow stance. TRX deadlift can be done with equal success with the elbows pressed to the body, and with the elbows slightly abducted. In both cases, I prefer to work with a lot of repetitions.

Explosive pull of rubber to the belt. Fast movements with serious resistance - great way recruit more motor units. Rubber allows you to work at a very high pace. While we recognize the need for tempo movements when doing lower body exercises and presses, it has always surprised me that they are rarely used for deadlifts.

Insofar as key moment- movement speed, I recommend trying to complete a full repetition in one second.

Alternate explosive pull of the rubber to the belt. In the alternate (one-handed) pull of the rubber to the belt, an additional element appears - torso rotation, which, in combination with explosive technique, makes the exercise one of the most athletic options for pulling.

Since you have to try to maintain a high pace, I recommend doing one pulling cycle per second (right and left hand make full thrust).

I like the wavy three-phase set / rep cycle strategy:

• Workout 1: medium repetition range.
• Workout 2: low-repetitive training.
• Workout 3: multi-repetitive training.

The cycle can be repeated 4-6 times, using the same exercises, but progressively increasing the load from week to week. After 4-6 cycles, it is better to switch to other exercises, but leave the scheme the same.

Below are four different options one undulating three-phase cycle. They should be enough for several months of productive training.

Option 1

• Deadlift Workout 1: row of the lower block, 3 sets of 8-12 reps.
• Deadlift Workout 2: dumbbell row without support, 4 sets of 4-5 reps.
• Deadlift Workout 3: TRX Deadlift with wide elbow stance, 2 sets of 15-20 reps.

Option 2

• Deadlift Workout 1: one-handed compound deadlift, 3 sets of 8-10 reps.
• Deadlift Workout 2: Reverse Grip Bent Over Row, 4 sets of 4-5 reps.
• Deadlift Workout 3: explosive pull of rubber to the belt, 2 sets of 25-30 reps.

Option 3

• Deadlift Workout 1: horizontal thrust in a hummer, 3 sets of 7-10 reps.
• Deadlift Workout 2: dumbbell row in an incline with support on a bench, 4 sets of 4-5 reps.
• Deadlift Workout 3: wide grip row on the lower block, 2 sets of 15-20 reps.

Option 4

• Deadlift Workout 1: T-Rows, 3 sets of 7-12 reps.
• Deadlift Workout 2: vertical or horizontal linkage (hammer row), 4 sets of 4-5 reps.
• Deadlift Workout 3: block cross-rows, 2 sets of 13-20 reps.