While practicing in the gym, men pay special attention to training the back, because a harmonious silhouette of an athlete is impossible without well-developed latitudinal muscles. If girls predominantly train leg muscles, and this is logical, then the latissimus dorsi muscle should be the first priority for a man. A broad back helps hide body imperfections. Such as a wide waist, narrow sloping shoulders. Men are always attracted by back training. Every beginner wants to know how to build a broad back.
The structure of the back muscles
To understand how the program for training the back for mass is made, you need to understand the structure of its muscles and their functions. The back muscles are divided into deep and superficial.
The first type includes:
- transverse-spinous muscles, the function of which is to stabilize the spine, they consist of rotator muscles, multifidus and semi-axial;
- extensor muscles perform the function of movement of the spine; consist of iliac-rib, longest and spinous;
- rhomboid, trapezoid and muscles that raise the shoulder blade contribute to the movement of the shoulder girdle.
The second type includes:
- the broadest muscle, the function of which is stretching the arm back and down;
- square, responsible for lateral bending.
What muscles are worth paying attention to?
Beginners are excited about training the upper body. Everyone wants to know how to build a broad back.
The shape of this part of the body, its width can be changed due to the pumping of the broadest muscles, or, as athletes say, wings. Due to the increase in this area, a V-shaped figure is created, which athletes are so eager for.
Also, a beautiful torso is formed due to the training of trapezes. This muscle group is divided into 3 regions: the top, middle and bottom. Particular attention is paid to the top - the area between the shoulders and neck.
Training the extensor back allows you to achieve a hollow spine, and this creates the effect of a muscular back. In addition, extensors help to work with large weights while pumping other parts of the body.
Training the rhomboid muscle, which is located directly under the trapezius muscle, also needs to be carefully worked out to form a beautiful back.
Features of back training
When training on the split system, back exercises can be combined with loads on the arms, shoulders or legs. If your activity is associated with heavy physical exertion, then you need to perform 3-4 approaches, doing exercises on the back. If you have sedentary work, then you can do 6-8 approaches. Exercising your back and biceps for mass is very popular, as these are the main muscle groups that men pay attention to.
The back is easiest to injure during training, most often athletes suffer from osteochondrosis, intervertebral hernias, pinching of the spinal nerves and the like. To avoid such ailments in the future, it’s worth starting a training session with small weights, following the correct technique, and not overloading the spine.
To increase back muscles, it is enough to do 2-3 exercises. Training for back mass should include 5-7 reps in the exercise, for relief - 10-15.
Exercises for each area
Conventionally, training your back is divided into 3 zones: top, middle and bottom. If you are training your back for mass, exercises need to be performed both basic and isolated. To the top:
- tilt rod pull;
- pull-ups;
- head pull from the top block.
In the middle:
- dumbbell pull with one hand on the bench;
- traction to the belt from the lower block.
To the bottom:
- hyperextension;
- deadlift;
- slopes with a barbell.
Exercise is especially effective for people with weak backs. They help strengthen the muscle corset and reduce the likelihood of injury.
Basic Exercise Technique
Training for back mass must necessarily contain the basic exercises :
By changing the width of the grip, you can work out different areas of the back. The wider the grip, the more the widest are involved. When performing exercises, you need to pull your back, and turn off the biceps, do not pull the shoulders to the ears.
If you have a small weight, it is easy for you to pull up, then you need to use additional weight - a belt with pancakes or dumbbells, you can also use weighting agents with sand.
If, on the contrary, you cannot tighten your own weight, then you can perform the exercise on the Graviton simulator, where the load is placed, which is a counterweight.
To perform this exercise, you need to have a pumped press and extensors of the back, which will help avoid injuries.
To begin the exercise, place your feet shoulder-width apart, bend your knees slightly and slowly lower the bar down in a line without tilting the body forward. The bar should slide along the knees along one path.
- The draft of the rod in the slope.
Position - legs shoulder width apart, bent at the knees at an angle of 45 degrees, the spine is in a straight line. The barbell is pulled to the stomach so that it slides over the hips.
Technique for performing isolated exercises
Isolated exercises help strengthen muscles at the end of a workout and engage fibers that are not affected by basic exercises.
- Dumbbell pull with one hand.
Rest your left foot and left hand on the bench, back parallel to the floor, take a dumbbell in your right hand and start pulling your back, bending your elbow. At the upper point, the back does not need to be deployed.
- Draft in the T-simulator.
The principle of execution is the same as in rod traction. This exercise includes back weight training if there is any injury.
- Thrust from the top block.
A good alternative to pull-ups. Sit on a bench, hold the handle with a wide grip and pull down with your back down, your hands should be relaxed.
- Traction from the bottom block.
Sit on a bench, keep your back straight and start pulling the simulator, bringing your shoulder blades together.
We lie down on the bench, the pelvis is on the pillow, lower the body down without rounding the back, raise the top until the back is in line with the legs.
Weight training program for back muscles
Depending on the goals of the training, a specific program is selected. With the inclusion / exclusion of certain exercises, you can change the load on the muscles.
All men are interested in how to build a back. The training program is varied.
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 exercises for warming up, as well as to do a couple of warm-up approaches without weight.
Back workout| exercise | approaches | repetition |
| first, fifth week | | |
| pull-ups | 4 | max |
| superset: traction from the upper and lower blocks | 4 | 10 |
| tilt rod pull | 4 | 10 |
| second, sixth week |
| superset: traction from the upper block + pull-ups | 4 | 10 and 15 |
| traction from the lower block | 3 | max |
| reverse thrust | 4 | 10, 10, 8, 6 |
| traction from the lower block with one hand | 3 | 10 |
| third, seventh week | | |
| pull-ups | 4 | max, 10, 8.8 |
| traction from the top block | 3 | 10 |
| tilt rod pull | 4 | 8, 6, 6, 5 |
| traction from the lower block by hands alternately | 4 | fifteen |
| fourth, eighth week | | |
| triset: pull-ups + pull from the top + from the bottom blocks | 3 | 10 each |
| traction from the top block | 3 | 12 |
| reverse thrust | 3 | max
|
Sports Nutrition for Training
Training for back mass is quite laborious and requires significant energy costs, therefore, to increase stamina and speed of recovery of the body, it is rational to use supplements.
For muscle growth, you can use a gainer, protein and creatine, for recovery - glutamine, to protect muscles from decay - BCAA. All this will contribute to the speedy achievement of the goal.
The sports nutrition of which company is best to choose, consultants will tell you. Today, there are many manufacturers, each of which adds some zest to their product.
Particular attention should be paid to nutrition, since a lack of nutrients will not allow your muscles to grow. You need to eat daily the required amount of protein and carbohydrates per kg of body. If you create a lack of a component, but will train hard, you will not achieve the result. Muscles grow with the right amount of carbohydrates and proteins. Protein is the main source of food for muscles, it is found in chicken breasts, eggs, cottage cheese.
Reviews on training for back mass
As the reviews of athletes show, training the back to mass using basic exercises as the foundation and isolating as supplements helps strengthen muscles and achieve the desired results. Muscles undergo sufficient hypertrophy, which is what all athletes strive for.
Basic exercises are complex and multi-joint, due to which additional muscles of the body are involved. Performing the base on all muscle groups, you can achieve incredible results in the progressive and harmonious growth of the whole body.
Back-to-weight training 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, since the back is a large muscle and requires time for proper rest and recovery.
The main thing in this business is not to overdo it, pumping muscles is a rather difficult process, which must be approached wisely. The correct technique for performing exercises, proper sleep, proper nutrition and a desire to achieve a goal together will bring the desired result. The main thing is not to stop there.