1) Always use straps. If someone tells you you’ll weaken your grip by using straps, tell him he’s wrong. Flat out. For one, you’re training back, not grip — and that can come on another day. Never sacrifice back size for pride, grip strength or forearms (none of which are negatively affected by the use of straps.) Also, even if your goal rep range for a particular set is 10, research has shown that using straps at that weight allows for 1–2 more reps. More work, more mass.
2) Focus your training on multijoint (compound) moves. You want to attack your back with as much weight as possible, but if you have a choice, you want to do that you’re your muscles are freshest. They’re aren’t a lot of choices for single-joint back moves, but they don’t have much of a place in a mass-building workout anyway.
3) Maintain a strong position. With perhaps one exception (the stiff-legged deadlift) every back exercise calls for a chest up, back arched and butt out form. Putting your body in this position will make you stronger from your first rep to the last. If you collapse your torso, you not only invite injury but your muscles lose their mechanical advantage.
4) There are basically two types of back moves: rows and pull-ups/pulldowns. With rows, no matter the grip, you’re pulling the weight perpendicular into your torso; with pulldowns, you’re pulling from overhead.
5) Know your angles. There are lots of rumors out there with regards to back training, but remember this first and foremost: How and where your lats get hit depends on the position of your elbows relative to your torso. Wide-grip rowing moves requires that your elbows stay out wide from your body and therefore hit the upper lats, middle traps and rhomboids (wide-grip pulldowns work only the upper lats); reverse-grip and close-grip exercises in which your elbows are tight to your sides better target the lower lats. Choose your exercises accordingly.
0 commentaires:
Post a Comment