The Secret to Fitness is Simple, Mastering These Will Allow You to Make Rapid Progress
It's said that beginners should practice their chest, and veterans should practice their back. To make your back wider and thicker, you need to break through the bottleneck and play to your strengths, especially during training, you need to do more exercises, such as unilateral exercises, loaded exercises, and other exercises. If you don’t know how to do it, you should choose a resistance training that suits you.
The arrangement of resistance training is actually very simple, just do two sets for each exercise, and each set do 15 to 16 times, then do two decreasing sets, the second set is 75% of the weight of the first set, try to complete as many times as possible until your body enters a state of fatigue.
First: High Pull-Down
The main method of practicing the back is to pull from above, these exercises are called isolated exercises and compound exercises. To make the back full of muscle pumps, we will use high pull-downs. High pull-downs can be practiced unilaterally or together, using only one arm. At the beginning, you can do a full stretch, with palms facing each other, slowly pull your hands down, while also letting your hands fully contract on the latissimus dorsi muscle, and your arms should gradually reach behind your body.
The latissimus dorsi muscle is difficult to practice, because we can use leverage during training to make the back exert force, so we must do effective training, focus more on the latissimus dorsi muscle, at the same time, don’t use leverage, because in the concentric phase, it can make our movement range larger and ensure the stimulation of the latissimus dorsi muscle. We can choose a certain way to isolate the muscle.
When exercising, keep your upper body still, start the movement by bending your elbows, palms facing forward, retract your shoulder blades, fully activate the latissimus dorsi muscle, and try to pull your elbows as far back as possible, so that the latissimus dorsi muscle can be fully stretched, and maintain tension to feel the contraction of the muscle.
Second: Pull-Ups
Pull-ups have always been recognized as a good exercise. Pull-ups turn into endurance training when they reach a certain strength. When we start to practice pull-ups, we can do pull-ups as a warm-up or as a finishing exercise, and they can also increase muscle growth. Many friends increase the intensity of training by adding a weight to their lower back belts. This will generate a force on the pelvis, which may cause the pelvis to tilt or overstretch the waist. Therefore, when training, we must prevent the pelvis from tilting forward.
When exercising, palms facing forward, slowly pull your body up until your chin exceeds the bar. If your body shakes, you can increase the elasticity band to train. During the training process, you must make your exercise posture standard. If you feel difficult at first, we can practice on the ground first.
Third: Deadlift
When the latissimus dorsi muscle is strongly stimulated, it is time to use the deadlift action to stimulate the back. This action can be stimulated by chains. The main purpose is to control the barbell and effectively stimulate the strength of the back. This can increase the difficulty of the deadlift and provide resistance, ensuring that throughout the process, the resistance level remains high. When you lift the barbell from the floor, increase the weight at each position, so when the barbell reaches the top, the weight will be the largest, so we should put it in the second or third position of the exercise, because it really consumes strength.
To fully stimulate muscle fibers, we can use elastic bands to train, so that muscles can be more balanced, and better isolate complex back muscles. Although the back muscles are complex, we can divide them into separate muscles and train each area separately. In fact, to increase the size of the back muscles, we can complete the whole back exercise, I believe you can increase the quality of the back.
