A wide back with well-developed muscles makes the athlete's figure truly aesthetically attractive. And it's not just the beauty of the athlete's physique. If the back muscles are strong enough, the bodybuilder has the ability to continue to develop and achieve a better result. When performing almost every exercise, the muscles of the back are involved, so the athlete’s potential largely depends on it. In the training process, special attention is paid to the development of the corresponding muscle groups. It is important to consider some features in order to achieve the desired results and protect the body from possible injuries. In the article, we will consider what exercises should be performed to the width of the back in the gym and at home.
How to pump up: general rules
The muscle groups located on the back are concentrated in the upper body. They lend themselves well to the training process and take on the bulk of the physical activity performed in the gym. When choosing exercises to increase the width of the back, you should abandon training on the type of pumping and drop set. The required fiber load is obtained only if a standard complex with weighting agents is completed.
The number of repetitions in individual approaches when performing basic exercises for weight gain ranges from four to six times. Due to this range, it is possible to take large loads and fully load the back muscles. You can feel this after class, when they begin to hurt. Simple movements are performed six to eight times. The main thing at the same time is to constantly load yourself with a large working weight.
Properly selected basic exercises for the wide back and working weight play an important role in the training process. But all this will not bring the proper result if the execution technique is not worked out. The lack of external progress is not the only problem the bodybuilder will have to face. Improper exercise significantly increases the chance of injury. If you do not improve the technique of each movement, the whole process will be reduced to a simple lifting of a lot of weight with the involvement of all muscle groups. As a result, the necessary fibers will not receive the proper load and progress in the development of the back can not be expected.
For each subsequent movement, maximum efforts must be applied, subject to an ideal technique. If the weight is too large, it is better to reduce it, but do not neglect the correct execution.
Achieving the result in exercises to the width of the back is facilitated by progressive loads. The working weight should increase, as well as the number of repetitions - by one or two each subsequent lesson. Rest between sets should be reduced as much as possible. Immediately loading yourself with heavy weight is also impossible, this will inevitably lead to severe injuries, after which you will have to forget about training for a long time. It is necessary to increase the load gradually.
Anatomy Information
The back muscles braid mainly in the posterior upper torso and are grouped in pairs. Conventionally, they can be divided into two main groups:
- External They are formed by wide, trapezoid, dentate and extensor muscles. They form the surface of the back, in the training process they are given special attention.
- Internal They are located deeper than the external muscles and combine a diamond-shaped, large round, leading scapula and others. To work them out is much more difficult due to location. However, if you pay attention to the internal muscles, they begin to grow and push the external muscles, allowing you to achieve a beautiful relief.
Exercises for the broad back, in the first place, involve working with the latissimus dorsi. This is due to their size. They are the largest and form the cherished silhouette of a V-shaped. When drawing up a training program for bodybuilders, the main emphasis is on the latissimus dorsi. Exercises with dumbbells and barbell effectively contribute to their development.
To maximize the use of these structures, it is important to have an accurate idea of what functions they carry in the human body. These fibers work when the hands are moved, that is, to a greater extent when performing draft exercises. Therefore, they should form the basis of training for the development of the latissimus dorsi.
One of the most effective elements for training the back, the implementation of which is closest to natural movements, are considered pull-ups. It is better to refuse light variations initially, having concentrated on the complicated movements.
The development of the trapezius muscle also helps to achieve volume in the upper half of the body. It is located in the neck and shoulder girdle. Its function is based on mixing and raising the shoulder blades. The development of this muscle creates characteristic tubercles in the neck. Among the exercises for the width of the back, contributing to the growth of the trapezoid, there are straight and inclined shrugs.
Extensors are elongated muscles located along the entire length of the spine. Their function is extremely simple. They are responsible for the movement of the body forward and backward, flexion and extension. They should also pay attention, as they increase the stability and endurance of the back, without which there will be no progress in training. The best element for working on extensors is deadlift. Among other things, often such exercises for the width of the back in the gym include in a standard workout for the whole body, and not exclusively the upper part. Their implementation contributes to the study of the muscles of the arms, legs, strengthening ligaments and tendons, increasing volume. This result is due to the use of the largest weight.
Jagged muscles are interconnected with oblique located on the abdomen. Their development makes an athletic physique even more aesthetically pleasing. Among the exercises for working with them, twisting on the press and pullovers are best suited. Usually these muscles are not given much attention, since they are involved in training with everyone else.
Back muscle exercises
For beginners it is recommended, first of all, to pump the latissimus dorsi muscles and only then move on to the trapezium and extensors. You can increase the width using all types of vertical rods. If the exercises on the broad back and shoulders are divided into groups according to effectiveness, the list will look something like this:
- For the broadest muscles - pull-ups, traction of the horizontal and upper block, T-bar, barbell and dumbbells in an inclination.
- For trapezius muscles - shrugs with a barbell and dumbbells.
- For extensors - deadlift.
Each exercise to the width of the back at the same time pumps out the biceps. If the movements are performed incorrectly, the bulk of the load falls on him. If the back does not get very tired during work, the biceps gets tired almost immediately and slows down progress. The correct development of target muscles allows you to prevent this.
With a technically incorrect performance of an element after a training session, the hands and not the back hurt. So, you need to improve, bringing each movement and muscle contraction to automatism. Before taking weight, the exercise is unlearned without weighting. To do this, you can use improvised objects resembling a barbell or dumbbell. The movements are done very slowly, but with maximum amplitude. This technique perfectly strengthens the tendons and ligaments, allows you to achieve impressive results.
Pull-ups
As already noted, pull-ups are best suited for the development of the broadest muscles, make it possible to maximize their width and depth. Features of exercises on the horizontal bar for the broad back are as follows:
- for the simultaneous study of biceps and latissimus wide grip is used;
- The crossbar is wrapped on top with all five fingers of each hand;
- are pulled up to the level of the chest, thus providing a load to the triangle of the spinal muscles.
At runtime, the element does not need to concentrate on the hands. The only rule is that the elbows should be set aside for the body. Pullups are considered some of the best back width exercises. Naturally, with proper execution.
Traction of the vertical block and horizontal block
These are lightweight versions of the exercises for the wide back on the simulators, which are perfect for beginner athletes. It involves a mass less than its own weight. Movements allow you to hone the technique of reducing the desired muscle group. When the athlete can perform at least five repetitions in the correct execution, they switch to complicated options.
The pull of the vertical block is shown even to professional athletes to increase the intensity of training. It contributes to the study of individual groups of fibers and allows you to deflect the body further than in pull-ups, which means that it will be possible to pump the widest muscles deeper. The main points that should be considered when working:
- at any point in the amplitude, the cable should move exclusively vertically;
- the cable entry always falls into the lower part of the body, and descends along the spine;
- the elbows and the cable should fall down, being in the same plane, should not be allowed to take the elbow joint in any direction.
Another exercise in the gym for the wide back is the pull of the horizontal block. It includes the lower and middle parts, when the movement of the cable is directed down the abdomen. To engage the upper half, the block is pulled to the center of the sternum. When performing the exercise, you must consider the following nuances:
- the cable length should not be too long, since being far from the simulator at the moment of traction, it is very difficult to keep your back straight;
- reaching the limit point, it is important to stretch the muscles, tilting the body slightly forward;
- when the cable is at the highest point, the body should remain straight, strictly perpendicular to the floor.
Tie bar and T-bar pull
Lifting heavy weight on a slope is a traumatic exercise that requires special attention to the technique of execution. The grip should be wide, away from you. It is important to monitor the housing. The closer the slope to the horizontal, the more actively the back muscles are involved, while the load on the lower back increases. In order not to disrupt it, you should focus on personal feelings. An important nuance is the trajectory of the bar. It should rise parallel to the legs and elbows, which are wound behind the body.
With the correct execution of such exercises to the width of the back, they can become significantly more effective in achieving goals than others. The principle of their action is quite similar, however, the T-bar thrust removes the load from most stabilizing muscles, as a result of which you can take more weight.
The only important nuance that should be considered when performing traction is that you can not lift the weight at an angle or lying on a horizontal surface. This will significantly reduce the amplitude of movement and reduce muscle contractions, because, being in such positions, there is no way to bend. Exercise is done exclusively while standing.
One-handed dumbbell pull
This is one of the simplest movements, the technique of which will not be difficult to master. Exercises for a wide back with dumbbells are performed as follows:
- The right leg, bent at the knee, is placed on a flat bench.
- With the same hand, they emphasize, maintaining balance.
- A dumbbell is taken in the left hand, the corresponding leg is straightened and stands on the floor.
- The tilted housing forms a horizontal line.
- Start dumbbell traction to chest level.
- When lifting to the highest point, the back muscles stretch. This makes it possible to work out the segments of the latissimus dorsi.
Dumbbell exercises are great for beginners. You can perform them both in the hall and at home.
Shrugs, deadlift
The first is a shrug. This is an element that activates the movement of the shoulder blades. Since the trapezius muscles are responsible for this function, they are worked out in the first place. It is shrags that contribute to a significant increase in trapezoid. Exercise involves this muscle group in many ways. For example, you can start by raising the shoulders with the help of weighting materials or in an incline, when with raising your hand the blades come together and diverge from the deflection.
Shrugs can be performed with dumbbells (more suitable for convenience), as well as with a barbell (for progression in weight). In some rooms, simulators simulating dumbbells, but with weighting agents such as pancakes, are presented.
At first glance, it seems that shrugging does not require much effort. Nevertheless, it is more designed for advanced athletes. No wonder it is considered one of the best exercises for the broad back. It is better for beginners to limit themselves to pull-ups, horizontal and deadlift, which involve trapeze no worse.
When performing shrags, it is not permitted to rotate with your shoulders. Undoubtedly, in this way the load increases, respectively, and productivity. However, the risk of injury is too high. Such movements are uncharacteristic of a trapeze, especially exercises with a lot of weight.
Deadlift is a technically difficult exercise that requires tremendous physical effort, since almost all parts of the body are involved. If we talk about the back, then the load falls on the latissimus, extensors, trapezium and internal muscle groups.
Deadlift, as a rule, is performed after exercises to the width of the back, contributing to the pumping of the broadest muscles. Otherwise, in vain they will have no strength left. Athletes who are primarily interested in the development of extensors, an increase in back volume and who want to take the maximum possible weight should begin training with a deadlift.
Training program for beginners and intermediate athletes
In order for the muscle load to build up gradually, you need to start with simple movements. You do not have to go to the gym right away. You can start with exercises for the width of the back at home.
Any training is compiled according to the following principle:
- traction (horizontal and vertical);
- repeats at least four times;
- working out the back based on standard exercises using heavy weight.
The program for beginner athletes to pump back includes:
- warm-up exercises for 10 minutes;
- pull-ups - 4 sets of 6 repetitions;
- deadlift - 4 sets of 6 reps;
- tilt rod pull - 4 sets of 6 reps;
- muscle stretching exercises (hitch).
Athletes who can not master the five pull-ups in the correct technique of performance, it is recommended to replace these exercises with a vertical block pull. It is important to remember that the number of repetitions and weight are of secondary importance in comparison with the technique, which in this case is fundamental.
The set of exercises for athletes of a more advanced level is slightly different from the program for beginners. It includes an additional exercise to work out the latissimus dorsi - dumbbell traction in an inclination with one hand. Perform it in three sets of eight times.
The program for mid-level athletes for pumping the back includes:
- warm-up exercises for 10 minutes;
- pull-ups - 4 sets of 6 repetitions;
- deadlift - 4 sets of 6 reps;
- tilt rod pull - 4 sets of 6 reps;
- one-handed dumbbell pull - 3 sets of 8 reps;
- muscle stretching exercises (hitch).
This set of exercises is suitable for deep muscle pumping. But there is another training option for athletes who already have good muscle mass and are striving for more progress:
- warm-up exercises for 10 minutes;
- vertical thrust of the block - 4 sets of 6 repetitions;
- T-bar thrust - 4 sets of 6 reps;
- horizontal thrust of the block - 4 sets of 6 repetitions;
- scrubs with weight - 3 sets of 8 times;
- muscle stretching exercises (hitch).
Depending on physical fitness and the task, the athlete independently chooses the training option.
Program for experienced athletes
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