Thursday, 2 April 2015
Back To Basics For A Bigger Back
A simple tip that i've learned for training back is to focus on opening and closing your scapula. The scapula is a floating bones that is attached by muscle tissue. Focusing on opening and closing it will allow you to work through the entire range of motion at any angle of a row or pull that you do.
Another great tip is to slow down.. it's not a race but rather a marathon to put as much tension on the working muscle. Slow down reps and focus on the contraction by squeezing as hard as you can in the shortened portion of the lift. By doing so you'll activate more muscle fibres which will lead to more growth.
Sample Back Workout That I Do.
Warmup: Wide grip Lat Pulldowns x 20 superset with x20 close grip Lat Pull downs (Repeat 3 Times)
Wide Grip Chin ups 3x10-12 reps
Closer Grip Chin Ups 2 x failure
Wide Grip Cable Row 3x 12-15 reps
High Elbow Rope Pull to Face (Same machine as cable row with a cable attachment) 3x12
Hammer Strength Row 3x10 reps
Upright Rows 3x8-10 reps
Deadlifts 1x15 3x8-10 reps
Body weight back extension 3 x failure
For more information and exciting tips please check out my personal website and get jacked!