Carefully read our list of the 8 most common mistakes when training back muscles, which should be avoided!
Many guys who are actively training have well-developed pectoral muscles, arms and abs. But as soon as they turn their backs, it becomes clear where they do not modify.
Just because you give your back muscles a separate workout does not mean that you will have a large and strong back. We have selected eight of the most common mistakes, avoiding which you can conduct training more effectively.
1. Never think of the back as one muscle
Your back consists of a large number of individual muscles. For a comprehensive and maximum development, you should definitely pay attention to the bottom and middle of the trapezoid, rhomboid, posterior deltas, the big round muscle and the extensor muscles of the back.
While many of these muscles work together during a particular exercise, you can separately focus on individual sections, for example, the top of the latitudinal ones – by changing the position of the hands on the bar or using the upper or reverse grip.
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In a sense, back training is similar to chest training: for best results, you should use a variety of exercises and angles to work out the muscles more carefully.
2. Do not load the extensor muscles at the beginning of the workout.
In many exercises performed with free weights (especially traction), when using large weights, it is very important to maintain a natural deflection in the lower back. This will prevent rounding of the lower back, which often leads to damage to the intervertebral discs.
The lower back muscles, often called extensors, support the lumbar spine and must be strong enough to hold the body in an inclined position when performing heavy sets in exercises such as deadlift or deadlift. They contract isometrically, keeping the lower back in a position safe for the intervertebral discs, so you should not tire them prematurely. Exercises such as leaning with a standing bar (“good morning”) and hyperextension should be performed closer to the end of the workout.
3. Be sure to keep your back straight
while performing various movements (rods) in an incline
In order not to injure the spine, it is very important to keep the back straight or slightly bent in the lower back. However, it is often difficult for beginners to maintain the correct position. To do this, you should learn the technique of doing the exercise without using weights. It is very important to stop the set as soon as you feel that you will not be able to keep your back straight during the exercise (for example, when pulling the bar in the t-bar inclination). You may also like: Five reasons to include Anavar in bodybuilding steroid cycles | Advantages of Oxandrolone
4. Do not increase weights to the detriment of the range of motion
When pulling on a slope, hold the barbell on straight arms and smoothly pull it to your stomach. At the same time, try to get your elbows as high as possible relative to your back, for this you should reduce your shoulder blades as much as possible. This is approximately what the full range of motion looks like during traction exercises in a slope.
When using too heavy weights, the amplitude of movement is reduced, especially in the phase of lifting (muscle contraction), which partially removes the load from the back. In this case, the technique of the exercise is violated and the risk of injury is increased.
5. During traction, the upper / lower block should not be
strongly deflected forward / backward
Using a little cheating is allowed in almost any exercise, but when training your back you should be especially careful, as this can be dangerous for your spine! However, this is not all. Excessive cheating (especially when doing traction) can lead to the fact that the load on the target muscles is significantly reduced.
Try to minimize the torso angle of the body forward / back when performing the upper and lower rods, especially at the beginning of the set. It should not exceed 10-20 degrees. With a stronger deviation, the load is shifted to the lower back and leads to fatigue of the important stabilizing muscles.
6. Do not refuse to use training belts (straps)
this will help you to put more strain on your back muscles
Some people neglect the use of straps, as they believe that they remove the load from the forearms and inhibit the development of grip strength. This is partly true, but this does not mean that we must completely abandon them.
When training the lats, your hands may get tired earlier than the back muscles get the right load. Final repetitions are very important, as they often lead to muscle failure. Using the straps in your hardest sets causes better back muscle growth due to the greater amount of work done. As for the forearm training and grip, just do it on another (separate) day.
7. Never twist your head
Turning your neck to look at yourself in the mirror once again during traction in an inclination, you violate the correct and stable position of the cervical spine and spine, thereby causing a redistribution of load.
This is especially traumatic when a heavy barbell is in the hands, so you should keep your head slightly raised and avoid sharp turns of the neck.
8. Do not exercise your biceps before training your back.
The situation is akin to when triceps is trained before bench press exercises. Since biceps play an important role in performing various movements for the back (bending and unbending the arm at the elbow), they must be fresh and rested enough for you to work with heavy weights.
By training your biceps after your back – and not at all – you reduce the likelihood that back muscle growth will be limited by their fatigue.