Back to back training: basic exercises, comprehensive program and feedback

While engaged in the gym, men pay special attention to back training, since a harmonious silhouette of an athlete is impossible without well-developed broad muscles. If the girls predominantly train the muscles of the legs, and this is logical, then the first thing for the man should be the training of the latissimus muscle of the back. A wide back helps to hide the imperfections of the body. Such as a wide waist, narrow sloping shoulders. Men are always attracted by back training. How to pump up a wide back, everyone wants to know.

Structure of the muscles of the back

To understand how a back-to-back training program is being prepared, one must understand the structure of its muscles and their functions. Muscles of the back are divided into deep and superficial.

The first type includes:

• Transversely-awned muscles, whose function is to stabilize the spine, they consist of muscle-rotators, multifidus and semi-oval;
• Extensor muscles perform the function of the spinal motion; Consist of ilio-costal, longest and awned;
• Rhomboid, trapezoidal and the muscles that lift the scapula, contribute to the movement of the shoulder girdle.

The second kind can include:

• The broadest muscle, the function of which is to stretch the arm back and forth;
• Square, responsible for lateral bending.

Which muscles should I pay attention to?

Beginners are worried about the training of the upper body. How to pump up a wide back, everyone wants to know.

The shape of this part of the body, its width can be changed by pumping the broadest muscles, or, as the athletes say, the wings. Thanks to the increase in this area, a V-shaped figure is created, to which athletes so strive.

Also, a beautiful torso is formed by training the trapezoids. This muscular group is divided into 3 regions: top, middle and bottom. Particular attention is paid to the top - the area between the shoulders and neck.

Training extensors of the back allows you to achieve a sponge of the spine, and this creates the effect of a muscular back. In addition, extensors help to work with large weights when pumping other parts of the body.

The training of the rhomboid muscle, which is directly under the trapezoidal, also needs careful study to form a beautiful back.

Features of back training

When practicing a split system, exercises on the back can be combined with loads on the hands, shoulders or legs. If your activity is associated with heavy physical exertion, then you need to perform 3-4 approaches, doing exercises on your back. If you have a sedentary job, you can make 6-8 approaches. It is very popular training back and biceps for weight, because these are the main muscle groups that men pay attention to.

The back is easiest to traumatize in training, most often athletes suffer from osteochondrosis, intervertebral hernia, pinching of the spinal nerves and other similar problems. In order to avoid such ailments in the future, it is necessary to begin training with small scales, to follow correct technique of performance, not to overload the spine.

To increase the back muscles, it is enough to do 2-3 exercises. Training on the mass of the back should include 5-7 repetitions in the exercise, on the relief - 10-15.

Exercises for each area

Conditionally, the back training is divided into 3 zones: top, middle and bottom. If you perform back training for weight, the exercises should be carried out both basic and isolated. To the top:

• Rod rod in slope;
• Pull-ups;
• Pulling the head from the top block.

In the middle:

• Pulling dumbbells with one hand on the bench;
• Pull to the belt from the bottom block.

On the lower part:

• Hyperextension;
• deadlift;
• Slopes with a barbell.

Exercises are especially effective for people with weak back. They help to strengthen the muscular corset and reduce the likelihood of injury.

Technique for performing basic exercises

Training on the mass of the back must necessarily contain the basic exercises :

• Pulling up.

Changing the width of the grip, you can work out different areas of the back. The wider the grip, the greater the latitude. When doing exercises, you need to pull your back, and biceps turn off, do not pull your shoulders to your ears.

If you have a small weight, it's easy to pull yourself up, then you need to use extra weight - a belt with pancakes or dumbbells, you can also apply weighting agents with sand.

If, on the contrary, you can not pull up your own weight, then you can perform the exercise on the simulator "Graviton", where a load is placed, which is a counterweight.

• Deadlift.

To perform this exercise you need to have a pumped press and extensors of the back, which will help to avoid injuries.

To start the exercise, put your feet shoulder width apart, bend slightly at the knees and slowly lower the bar down one line, without tilting the body forward. The bar should slide along the knees along one trajectory.

• Thrust rod in slope.

Position - feet on the width of the shoulders, bent at the knees at an angle of 45 degrees, the spine is on a straight line. The bar is pulled to the stomach in such a way that it slides over the hips.

Technique of performing isolated exercises

Isolated exercises help strengthen the muscles at the end of the workout and involve fibers that are not affected when performing basic exercises.

• Thrust dumbbells with one hand.

Rest your left foot and your left hand on the bench, the back parallel to the floor, in the right hand, take the dumbbell and begin to pull your back, bending the elbow. At the top point, you do not need to spin your back.

• Thrust in the T-simulator.

The principle of execution is the same as in the rod rod. This exercise includes back mass training if there are any injuries.

• Thrust from the upper block.

A good alternative to pull-ups. Sit on a bench, grasp the handle with a wide grip and pull your back down, your hands should be relaxed.

• Thrust from the lower block.

Sit on the bench, keep your back straight and start pulling the machine, taking off the shoulder blades.

• Hyperextension.

We lay down on the bench, the pelvis is on the pillow, we lower the body downwards, not rounding the back, raise the top until the back is on the same line with the legs.

Program of training the muscles of the back on weight

Depending on the training purposes, a specific program is selected. With the inclusion / exclusion of some exercises, you can change the load on the muscles.

All men are interested in how to pump your back. The training program is diverse.

This complex will help to pump all parts of the back and represents 4 training options that will need to be alternated.

It is very important to do a 5-minute cardio before starting the warm-up exercises, and also make a couple of warm-up approaches without weight.

Back training

an exercise	Approaches	Repetition
First, fifth week
Pull-ups	4	Max
Superset: traction from the upper and lower blocks	4	10
Rod rod inclination	4	10
Second, sixth week
Superset: traction from the top block + pull-ups	4	10 and 15
Thrust from the lower block	3	Max
Back draft	4	10, 10, 8, 6
Thrust from the lower block with one hand	3	10
Third, seventh week
Pull-ups	4	Max, 10, 8.8
Thrust from the upper block	3	10
Rod rod inclination	4	8, 6, 6, 5
Thrust from the lower block with hands alternately	4	15
Fourth, eighth week
Triton: pull-up + pull from the top + from the lower blocks	3	By 10
Thrust from the upper block	3	12
Back draft	3	Max

Sports nutrition for training

Training on the back mass is quite laborious and requires considerable energy expenditure, therefore it is rational to use additives to increase the endurance and speed of recovery of the body.

For the growth of muscle mass, you can use geyner, protein and creatine, to restore - glutamine, to protect the muscles from decay - BCAA. All this will help to achieve the goal as soon as possible.

Sports nutrition of which firm is best chosen, advisers will prompt you. Today there are a lot of manufacturers, each of which adds some zest to its product.

Particular attention should be paid to nutrition, since the lack of useful substances will not allow your muscles to grow. It is necessary to eat the daily necessary amount of protein and carbohydrates per kg of body. If you create a deficiency of any component, but you will train hard, you will not achieve a result. Muscles grow with the proper amount of carbohydrates and proteins. Protein is the main source of food for muscles, it is found in chicken breasts, eggs, cottage cheese.

Feedback on back exercises

As the athletes' testimonies show, training your back on the mass using basic exercises as a foundation and isolating as extra allows you to strengthen the muscles and achieve the desired results. Muscles are exposed to sufficient hypertrophy, to which all athletes aspire.

Basic exercises are complex and multi-joint, which involves the use of additional muscles of the body. Performing a base on all muscle groups, you can achieve incredible results in the progressive and harmonious growth of the entire body.

Back training for mass is a favorite for many athletes, but this does not mean that you can often train. It is enough to perform exercises on the back once a week, because the back is a big muscle and takes time to rest and recover.

The main thing in this business is not to overdo it, pumping muscles is a rather complicated process, which needs to be approached with the mind. The correct technique of doing exercises, proper sleep, proper nutrition and the desire to achieve the goal will yield the desired result. The main thing - do not stop there.