It’s pretty safe to say that other than your legs, your back is one of the biggest and most difficult muscle groups to train. The back incorporates a massive amount of muscles and so ensuring you hit them all efficiently during a workout is essential. This can sometimes be difficult as it’s nearly impossible to see your back while you are training and so your contractions are based purely on feel. Due to there being so many separate muscles and such a vast selection of workouts, this often leads to many people having incomplete and inefficient back workouts.
Personally, when I train my back to ensure I hit every muscle, I sometimes start with the upper back and work my way down. Now, there is no perfect or standard way to go about organizing your exercises, however, if you find that you aren’t having effective workouts or that you’re not hitting everything correctly, this approach may work for you.
Now lets get to one of the bigger issues when it comes to back training. Your ego and your form. Too often you will see people throwing around massive weight on back day, screaming and grunting, yet they never actually improve nor build any quality muscle. If your goal is to build a solid and detailed back, it’s time to leave your ego at the door! Building muscle isn’t about how much weight you can lift, it’s how effective and efficient you lift. Quality and controlled reps build muscle. It is extremely important to ensure that you are using perfect form especially during major lifts as the possibility for injury is much greater. A great way to make sure you are using proper form is to pick a lighter weight and go through slow and controlled reps, squeezing the muscle hard at the peak of each contraction, and incorporating a slow negative at the end of each rep. This form of training is far superior to just moving massive weight with terrible form for 1 rep. It’s all about smart training. Here is a great example, using the upper-to-lower back approach listed above:
Warm-Up: Body Weight Pull-Ups
Exercise 1: Lat Pull Downs superset with Pull Downs Behind the Neck
Exercise 2: T-Bar Row
Exercise 3: Lat Pullover
Exercise 4: Chest Supported Dumbbell Row
Exercise 5: Snatch Grip Deadlift
By: Matt Ferro – WBFF Pro
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