When training the back muscles, it should be noted the following points, :
- 1st. Exclude exercises, accentuating the width of the back and spinal muscles.
- 2nd. Find out the exercises technique.
- 3rd. Understand the importance of concentration on back muscle workout.
According to Arnold Schwarzenegger, first of all back exercises should be divided into two types:
- a) to increase the width of the back;
- b) to increase the mass of the back.
All the exercises, when your hands appear to go down in the back are for the back width. These exercises make your torso V-shaped.
In order to increase mass of the back, it must be performed all types of lifting movements: Bent Over Barbell Row, , One-Arm Dumbbell Row , T-Bar Row and others. It should be clear that the exercises for the width of the back are not magical. These exercises, by comparing them with the exercises for advancing back muscle mass, make stress on the external back’s broad muscle. This “trick” and increase the width of the back muscle. So back broadening is made by additionally growing certain muscular part of the back.
Exercises for the width of the back are more isolated compared with the mass of advancing. Weight exercises make more stress on development of the median, the inner and outer part of the back muscles. These exercises are basic and are considered to have a greater effect on muscle mass development. Muscle growth, in these exercises, visible when viewed from the athlete profiles. Meanwhile, exercise results of width of the back are more evident looking at the athlete from the front or back.
Form the analysis of athletes’ training, it is clear that almost all have chin ups in their workouts exercises. This is one of the main exercises to develop back width. Chin ups are performed with a large or medium-grip. It develops the broad back muscles outside’ portion top,. Chin ups with medium grip work on outside portion of the back muscles.
It is essential for the back exercises to is feel the muscles during exercise performance. Anyone who is training, know that to feel the arms, legs, chest and so on muscles is relatively easy. However, the back muscles are not easy to feel, you need to be very concentrated, just imagining how back muscles tighten and relax.