Top 6 Back Training Tips
Wondering why your back hasn’t been improving for months and months? Bust your plateau with these 6 training tips that will build your back, guaranteed!
You hit your back with every possible technique and exercise week in and week out. You even have been able to progress with the weights that you are using. So why hasn’t your back grown in ages? You need to rethink your back training plan and implement these six techniques to get your back training back on track.
Your back defines your physique. It gives you that much sought after V-taper that can make you look huge. If you work out and aren’t looking for that shape you have a problem. A V-taper is what really fills out your t-shirts. You look wide, large, and in charge. An impressive physique is never complete without a set of wide lats and a thick back.
Many people have a hard time developing their backs though, and for good reason. You can’t see it. It’s very hard to train what you can’t see. Today I am going to talk to you about the best ways to feel your back working when you are having trouble doing so.
First I’m going to have to show you exactly what the muscles of the back are and how they function. The two main parts of your back are your Latissimus Dorsi and your Mid-back, which is composed of the Trapezius, the Teres Major, and the Rhomboids.
- The Latissimus Dorsi’s function is to move the arms down to the pelvis and bring the body up towards the arm when the arm is fixed.
- The Trapezius is used to shrug, pull the shoulder blades down, or draw the shoulder blades together.
- The Teres Major’s function is to bring the arm towards the back.
- And finally, the Rhomboids share a common function of the Trapezius as they bring the shoulder blades together.
Now that you know all of the muscles that are affected while you train your back, you can begin to understand the things you are doing wrong while training and how to really feel your back working.
Back Tip 1: Squeeze
The most important thing to do on every rep of every set of every back workout is to squeeze it. Most of the time the reason you can’t grow your back is because you can’t feel it. Hold the contracted position of each back lift for one second and if you still can’t feel your back working you are probably still performing the movement incorrectly.
If you are doing pulldowns hold the bar at your chest and pull from your elbows to hold it down. If you are doing rows (cable or barbell rows) pull the bar to your midsection and hold it there pulling your shoulder blades together as hard as you can. That pump you get after a full set is your back muscles working. Good job, you just found your back! You’re doing better than most guys out there.
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