Train back: effective complex. back workout

Dorsi are the second largest human muscle group consisting of the widest, trapezoidal, rhomboidal, and rectifiers muscles. Of course, back training requires special approaches, which we describe in detail in this article.

Important principles of

Training can be combined with a back-flow of the triceps, biceps and shoulders. Experienced athletes should allocate one day for solo training. Exercises that are used during the study of this muscle group, considered to be one of the most traumatic in bodybuilding, and so all they need to perform with the proper technique, optimum weight and a companion who will be able to insure you in a dangerous situation. Beginners are advised not to carry out more than 2-3 exercises per workout, and use heavy loads.

It is also worth mentioning that back workout should not be combined with other large groups (chest, legs), so you will not be able to achieve maximum results in the buildup of strength and muscle mass. Next we will talk about what the movement is better to do on a particular muscle that is part of the spinal group.

The broadest

Training lat allows you to back wider and thicker. In general, these are the muscles that are attached to the torso of a V-shape. If a person is genetically predisposed to narrow shoulders, this exercise will be a real salvation, because study of a particular zone will correct this problem. If you need a valid exercise program back, then consider the following exercises:

1. thrust rod in the slope. The technique of execution you can see below in the photo. To exclude cheating (ie. E. The help of other muscles in the exercise) to lean his head on the soft cradle. Perfect motion bulking broadest muscles.
2. Chin. One of the most basic exercises. It is necessary to remember two principles that affect the elaboration of a particular muscle group. Firstly, with a gradual narrowing of the grip is reduced load on the latissimus. Secondly, the movement should be smooth, without unnecessary jerks that will save you from cheating. To enhance the effect, you can use a different weighting.
3. Thrust dumbbell with one hand in the slope. During the exercise correctly, you can achieve the maximum load around dlinniku muscles at full stretch and powerful cutting.
4. The upper link. is one of the most effective exercises. Its implementation is easier than pulling, as it gives the possibility to shift the angle in different directions, thereby encompassing additional muscle bundles. Training of back muscles must include the exercise.
5. Link unit to your belt when sitting. This movement allows us to give back the visual width. In addition, it also attracts the (slightly) the pectoral muscles.

trapezoidal

These muscles are important to every bodybuilder who is chasing maximum aesthetics and harmony of the figure. In principle, they can be pumped with a single exercise:

• Shrugs. Technique of performance you can see below. This exercise allows you to develop the trapezius muscles in isolation to the desired level. Make it possible both to the pole, and with a dumbbell. Perform this movement, and you are sure to improve the volume and power rates.

lower back

Your workout should always include back exercises for lower abs at the end of the training department. That carry the load of this area?

1. Hyperextensions. This exercise allows you to maintain muscle tone, does not overload the joints, as well as an opportunity to strengthen tendon spinal corset. It is often recommended for people with weak backs and beginners.
2. Deadlift. One of the most basic exercises in bodybuilding, which uses many muscle groups, allowing you to develop in proportion to the back, legs and arms. For beginners, this movement is a priority, it has a positive effect on the whole organism (see photos hereinafter).
3. Tilting forward with a barbell. He is considered the best exercise for elaboration of the lower back. Is performed at the end of the workout.

Training of back muscles

Of course, a universal program for pumping back does not exist, since each person is different. However, we now present a few examples that allow you to combine the elaboration of several muscle groups. Well, here we go:

1. Train "back - biceps":

• pullups wide grip (4 x 12).
• The lever arm (4 x 8).
• Link dumbbell one arm (3 x 8).
• the biceps lift rod (4 x 10).
• The alternate curl with dumbbells (4 x 12).
• Exercise bench Scott (3 x 8).

2. Train "back - triceps":

• upper link (4 x 12).
• Deadlift (4 x 8).
• Link T-neck (3 x 10).
• Pull-ups (3 x max).
• The French press (3 x 10).
• Dips from the bench (3 x 20).

3. Targeted training of the back:

• Link rod in the slope (4 x 8).
• The lever rod (3 x 12).
• Link dumbbell (4 x 8).
• The upper link (3 x 12).
• Pullover (3 x 12).

These programs are quite effective when used for 3-4 months. However, exercise should be changed from time to time, so that the muscles are not adapted to a particular type of load.

Training for girls back

For those members of the fairer sex who want to obtain a perfect figure, back exercise is a very important element of the training. The body needs to develop in harmony, and not just swing your buttocks and press. Do not forget also that the spin-designed to visually make the waist is much narrower. And what girl is hurt? An example of the program will take at Alla Semyonova, a successful Ukrainian bikinistkoy:

• Warm.
• The upper link - 4 x 12-15.
• pullups (possible with a counterweight) - 3 x 10
• Thrust rod in the slope - 4 x 12-15.
• Thrust dumbbell - 4 x 12-15.
• Deadlift - 4 x 12-15.

As a rule, the training "back - shoulders" is the most effective combination. Proceed to training in the home.

training at home

If you are not able to go to the gym, then no one will not hurt to practice at home. It is worth noting that among the minimum equipment you need 2 collapsible dumbbells from 8 to 25 kg. We will not paint program. We mention only a great exercise:

1. Pull-ups.
2. Various outputs (force, with one hand, the officer).
3. Thrust dumbbells.
4. Shrugs dumbbells.
5. Hyperextensions.

Of course, the set of these exercises will not allow you to achieve maximum results in muscle mass and an increase in the power set of indicators, however, will make it possible to constantly be in good shape and physically fit.

How to speed up muscle growth?

At the end of this article, we decided to write about an interesting experiment, sports science, which really affects a lot of people (especially the more advanced athletes). Many already know that genetics is often an important factor in bodybuilding. Typically, human genes are "asleep" is included only with powerful strength training. Numerous studies have shown that exercise programs for beginners really work (effectively) only the first 2-3 weeks. In the future, the impact of more falls.

Here I come to the aid of science. Experts have proposed a variant of training, which make back much larger and thicker. First a test of this technique has become a multiple winner of the title "Mr. Olympia" Ronnie Coleman.

What is it? The whole essence is in the cyclic training, in which the bodybuilder has to alternate between diverse training: Pumping and power with a small amount of approaches and enormous weight. In practice, it has brought many athletes remarkable results, which they did not expect. The fact that muscle growth accelerated considerably (the same goes for strength and endurance). Most popular is the method found in the time when the contrast training began to use within a week microcycle. Today it is one of the most effective programs. Try it for yourself and you will see improvement in their performance.

Conclusion

Back - the largest muscle group of the upper body. Her study should occupy an important place in the training process. That it allows you to get the most coveted V-shaped torso.

In this article, we discussed a lot of acting exercises and programs that you absolutely must try. As we have said, to put back better in a single day, or combine it with a triceps / biceps / shoulder.

Training "chest - back" or "back - legs" is not quite the best one (except for beginners who have just started to visit the hall), as study of two large muscle groups at one time does not allow to achieve maximum results.