You have exercised your back with all Activatrol ingredients possible techniques and imaginable week after week. You have even been able to increase the weights with which you train. So why does your back take so long to develop? You need to rethink your training program and implement these six techniques to put your back training on track.
Your back defines your physique. It gives you the much sought-after V-shape that can make you look really sweeping. If you train and do not try to get that body shape, you have a problem. A V-shaped body truly fills your t-shirts. You look wide, tall, and strong. An impressive physique is never complete without developed backbones and a wide back.
If many people find it difficult to develop their backs, it is because there is a good reason. You can not see it. It is very difficult to train what you can not see. Today I will tell you about the best way to feel his back work when you have trouble doing it.
First, I will have to explain exactly what the back muscles are and how they work. The two main parts of your back are your latissimus dorsi and the middle of your back, which are composed of trapezium, large round, and Rhomboids.
The function of the latissimus dorsialis is to move the arms downwards, at the level of the pelvis, and to bring the body towards the arm when the arm is fixed.
The trapezoid is used to shrink and pull the shoulder blades down, or pull them between them.
The function of the large circle is to bring the arm back.
Finally, the rhomboids share a common function with the trapezium, because they keep and pull the shoulder blades together.
Now that you know all the muscles that are used when you train your back you can begin to understand the bad movements you make during your workouts and how to feel when your back is working.
Tip # 1 to Strengthen the Back: Contractor
The most important thing to do with each repetition of each set of each workout is to contract your back muscles. Most of the time, the reason you can not develop your back is because you fail to feel them. Keep the contracted position of each back movement for one second and if you still do not feel it working, you are probably doing wrong movement.
If you do exercises at the bar, hold it at your chest and pull up your elbows to hold it. If you do push-ups (with a cable or a bar), pull the bar up to your abdomen and hold it by asking your shoulder blades as much as you can. With this movement you get a complete set and your back muscles work. Good job, you just found your back! You’re doing better than most people.
Tip # 2 to Strengthen Back: View
Your mind is just as important as your body when lifting weights. Because you can not see your back work, you have to imagine it. Before starting your workout, start by visualizing your exercises; Pulls up or down, with dumbbells or a bar, lifted the ground, or whatever you do that day. Imagine that you work your back and only your back when you do these exercises and visualize yourself seen from behind doing these exercises. Imagine you’re someone else looking at you from behind.
Watch your back contract in your mind and do your best to reproduce this sensation at the gym. Much of the time, when I do my back workouts, I close my eyes for exercises like pulley pulls. When I do every repetition, I look (in my mind) my back contract. By doing this, I always feel my back working to its fullest.
Since I can see my back work, I can solicit it much more effectively. Always visualize your back contracting while you are working and it will be much easier to feel the muscles you are trying to develop.
Pull to the pulley to train the back
Tip # 3 to expand the back volume: Use straps
I hate straps in general. I think they are depriving you of some valuable forearm stimulation during rowing or lifting with heavy load. There was a time when I found the bands to be useful, however, when it is difficult to accurately target the back muscles.
Most of the time when you can not feel your back work it’s because your forearms and your biceps are over-stretched and tired before the back muscles. This happens more to beginners, and this can cause tremendous pain. Go to a sporting goods store and buy a good pair of straps to lift.
Read: The advantages of crossfit for muscle strength
When you start using them, you will not have to worry about your forearms and your biceps, it’s your back that will take the bulk of the work. Imagine using your arms like levers (with straps that’s about all they do) and do your workout. You will certainly feel the burn on your back rather than your biceps and forearms.
Tip # 4 to increase the volume of your backbones: Go gently
You have an ego. Being myself weightlifter I can assure you that you have an ego. And sometimes this ego can compromise the effectiveness of your workout. Do not let him. This is perhaps one of the most important parts of back training, and of any training in general, it is only necessary to use weights that you can actually manipulate.
Read: Use superseries to increase the volume of your back
If you train your back and you position your body badly at each repetition, it means that you use too much weight for your exercises. If your back is rounded when you are raising dirt, rowing, or lifting any weight, you are doing too much. If you need to get momentum with all your body at every raised is that you are using too much weight. I know that once you reach a certain weight, like rowing with dumbbells, you can not help but swing a little bit, but do it as often as possible.
If you do any of these things, you need to reduce the weight you use for your back exercises. This is probably the number one reason why people can not feel their back work. Lift weights and really feel your back at each repetition, even if you do not carry as much weight as you would like it will help you tremendously in your workout.
Read: The exercise you should never do and the 5 you should do at each session
Muscle building exercises
Tip # 5 to train well: Prefix
Sometimes feeling the blood pumping is not such a bad thing. The method of pre-fatigue is a technique used for a long time and that gives good results when you encounter difficulties to feel the work of a specific muscle. When you work on your back, you are using major (hopefully) exercises like rowing and pulling as the basis of your special back training. It is sometimes very difficult to train your back with exercises composed of this type of movements, because other muscles can also work at the same time.
Add to an isolation exercise at high frequency repetitions before making your compound movements and you will feel much faster your back work during these movements. A good exercise that I use if I struggle to feel my back work is pulling arms outstretched. You make them on a cable machine in its highest position by pulling the bar with the palms down.
You keep your arms outstretched (as the name suggests) and you pull down to your thighs while keeping your arms outstretched. In the low position, at the level of your thighs, contract your backbones. Do this exercise for 12 to 15 repetitions, then continue with your compound movements and feel your backbones work like never before.
Read: 5 tips to get bigger biceps
Tip # 6 to Strengthen Your Back: Enhance the Strength of Your Arms
As I already mentioned when I told you about the help that straps can bring, forearms and biceps can interfere with the performance of your back. You use your forearms and biceps in every movement to develop your back. The problem is that your biceps and forearms are much less strong than your back. If not, then you are probably a force of nature and I must admit that I envy you a little.
Develop these parts of your body, especially your forearm. I know that you will all tell me “but I train my arms all the time and they are really strong”, but it is especially the strength of the forearm that has a real impact on exercises like rows and tractions.
Practice exercises to take more than any other exercise, if your main goal is to develop your back. By training you to grasp, you will be able to hold the bar longer and therefore more pressure on your back to make it work. Train your forearms and biceps and I promise you that they will help you improve when you do your back development exercises.