BACK
Back is one of those muscle groups that you only really start to appreciate once you understand the importance of the body as a whole unit. That is, you will grow to love it, especially when it actually starts growing.
There are two main problems you may run into involving your back, and both are actually related. Your first problem is that you never feel your back doing any of the work on any of the exercises you are supposed to. Your second problem is that you have lower back pain. Even if you're prideful and in denial, I am almost 100% positive you have fallen into one of these categories.
There are two main problems you may run into involving your back, and both are actually related. Your first problem is that you never feel your back doing any of the work on any of the exercises you are supposed to. Your second problem is that you have lower back pain. Even if you're prideful and in denial, I am almost 100% positive you have fallen into one of these categories.
Aesthetically: I can't feel the lats workingThis one even I struggled with for the majority of my weightlifting years. No matter what you pull, what angle, or what machine, you feel your biceps, your shoulders, your forearms or even your chest! Through trial and error, I believe I have found the cause, and the solution, to this problem.
We are a forward facing society (obviously). Everything we do is in front of us. As a result, our muscles in front of us are continually in use and contracting. Over time, these muscles are contracting so often, they forget how to relax. Speaking of relaxing, stress isn't helping your overactive muscles either. In fact, I have found that your trapezius handles most of your stress and joins the chest and shoulders in a constantly contracted state. More on the traps in the shoulder section. The result of over contracted muscles is that your back gets the shaft. Your body has no idea how to contract the back and will continue to use muscles it's used to contracting. The solution is to stop stressing so much, and to STRETCH your over active muscles using trigger point therapy. This will allow them to relax, and give your back a chance to contract! Still feel your biceps? Easy fix, try to tear the bar or handles apart, like you were ripping of a jacket or something. Combine exercises from the two sections below on a weekly basis for best results. |
Functionally: I have lower back painI guarantee that you or someone you know has complained about lower back pain before. The problem is that we live in a society that produces devices to allow us to do the most amount of work for the least effort. Gone are the times of manual labor, welcome are the times of doing daily tasks and work from a chair. Wall-E anyone? We are generally a sedentary society that works in the front of our body. You can google any statistic about back pain to see that it is on the rise (I did). You see, sitting not only lengthens the back muscles, especially when sitting with bad posture, but it tightens the chest, shoulder and hip muscles. the result is your tight muscles (chest, shoulders, and hips) pulling against lengthened muscles (back, especially lower, and rear deltoids). Over time this pulling and lengthening gets worse and worse and then one day, you go to pick up an object, and BOOM, shooting pain in the back. This is an extremely common occurrence and the only means of prevention is a...weight belt. No!!!! The only means of prevention is to strengthen the back and STRETCHING the chest, shoulders, and hips. Not only will this help prevent injury, but many people, both men and women alike, find "wings" (well-developed lats) super sexy! And that's why we lift in the first place, right?
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Outer Back (Lats, Teres Major)
b) Chin-ups 3. Bent Over Row a) Barbell Variation b) Dumbbell Variation 4. Lat Pull-down a) Wide Grip b) Straight-Arm Variation 5. Wide Grip Seated Row 6. Pullover (Back Focus) |
Inner Back (Lower Traps, Rhomboid, Erector Spinae)
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Outer Back (Lats, Teres Major)
1. Deadlift |
2. Pull-up
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3. Bent Over Row
a) Barbell Variation |
b) Dumbbell Variation |
4. Lat Pulldown
a) Wide Grip Lat Pulldown |
b) Straight Arm Variation |
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5. Wide Grip Seated Row |
6. Pullover |
Inner Back (Lower Traps, Rhomboid, Erector Spinae)
1. Deadlift (see above video)
2. Close Grip Pullup |
3. Reverse Grip Barbell Row |
4. T-Bar Row |
5. Close Grip Lat Pull-down |
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6. Close Grip Seated Row |
7. Back Extensions |