The best exercises for back muscles

In this article, we will discuss some aspects of the training of the back muscles, and try to make the basic training program.

High-exercises on the back

Exercises for muscles of the back, there are a huge number, but few are highly effective. Often beginners have questions about whether we can make grind and so on.. All these things are purely individual. Of course, frank violation to anything good will not lead, however, doing well, even with peretrenom you reach outstanding results. So what exercises to develop the muscles of the back are the most effective? The list is given below:

• 1) Deadlift (CT). Probably the best exercise for your back and not only. It is one of the most important in bodybuilding.
• 2) Link rod in the slope (TSHN) that quite effectively forms a thickness of the middle and bottom of the wings, but it does not extend back. To achieve this effect, it is necessary to work out the latissimus.
• 3) Pull-ups. Oddly enough, it is a banal exercise fraught with enormous potential. It can be considered one of the best for the back, because it affects a lot of different muscle groups, but it is not traumatic, such as the deadlift. There is also another advantage - for the exercise will suit you the most common yard horizontal bar.
• 4) Link vertical block (TVB). The lite version of pull-ups, carried out for the development of the latissimus muscles, but more accentuated. And the hallmark of which have a peripheral exercise for the back muscles. Why? We answer in the next paragraph.
• 5) Link the lower block (TNB). Exercises for back muscles will help to develop this part of the body. In this case, the horizontal thrust load concentrates on the lower section of the widest muscles. The most efficient embodiment predisposes to the use of a forked handle that allows you to hold the brush parallel.

Well, that's all. This set of exercises for the muscles of the back is the most productive. In their implementation can be considerable increase lean muscle mass and build strength, why are so eager bodybuilders.

The training program

It is impossible to develop a universal training program, because each person has their own anatomy and its goals. You can certainly make one that will come to a certain level of training, but it will have to finalize every person or with a coach. Well, go ahead! Let us begin with some important tips when training back:

• In order to achieve the best results, you need to perform basic exercises.
• Use a heavy weight (6-12 reps with alternate load progression).

Of course, the training programs will vary considerably for athletes with a certain skill levels (beginner, intermediate, professional). Last we leave out articles (hardly anyone will listen), but for a beginner, and try to make srednepodgotovlennogo. For the novice will be an excellent option the following set:

1. Pull-ups.
2. TSHN.
3. Classical ST.

Each exercise should be done for 3-4 sets, and with weights to do differentiation reps from 6 to 10, which will be traced in the following programs. That's all. This is quite enough. No need to reinvent the wheel, just follow the already proven schemes. And, importantly, do not forget to warm up before performing heavy exercise.

Next, move to the middle level. 3 compose efficient programs, each of which can select the most suitable option:

• Program №1

1. Pull-ups (12).
2. TSHN (6-10).
3. Thrust dumbbells in the slope (8-12).
4. The classic CT (6-10).

• №2 Program

1. CT (6-10).
2. TSHN (6-10).
3. TNB (8-10).
4. TVB (8-10).

• №3 Program

1. TVB (8-10).
2. TSHN (6-10).
3. Thrust lever Hammer (8-10).
4. CT (6-10).

Conclusion

As we said above, back exercise is a key bodybuilding. Exercises for the back muscles in one way or another affect other muscles (trapezius, legs, arms) and with legs back muscles is about 70% of the lean body mass.