many fitness enthusiasts spend a lot of time training the latissimus dorsi when it comes to back training - everyone wants a winged back. But one of the things we often overlook is the sculpting of back thickness - the depth, strength and density of the back - which is the hallmark of many bodybuilding champions' physiques. While high pulldowns are ideal for developing width, thickness is achieved through the use of horizontal pulling and yes, hard pulling.
a hard and heavy workout with these movements will allow you to build a lot of muscle in your back and your back will look as defined as a sculpture. A strong back makes you more upright. Nowadays, most young people, like to play with their mobile phones and do low-headed people, which also tend to cause back and neck strain over time, making them prone to hunchback, neck tan and other bad body posture.
strongly push the three major movements
you may not necessarily be skilled in the three main movements. But the truth is that a simplistic approach and the right intensity will enable you to build the back muscles you are looking for.
If you're focusing on a width back workout, you can perform the following workout the next day, which will greatly accelerate your progress. Or, if you are used to high training volumes, try adding these moves directly to an existing back workout and have a well-rounded back.
1. Hard pull
it's no coincidence that the hard pull is a required movement for sculpting back training. When you extend your torso to full vertical, the hard pull concentrates on the erector spinae muscles. It helps to train the thickness of the back from bottom to top.
Even better, a full body load of hard pulls causes a surge of beneficial hormones such as testosterone and growth hormone, which fill out the back area while helping the body build muscle and burn fat elsewhere.
after warming up, take 12 minutes to complete all the hard pulls. Start with a weight that will complete 8-10 reps. For the first set, do five reps. Rest for 60 seconds and do five more reps. If you can't complete five reps, do four; if you can't complete four reps, do three, two or one. Don't exhaust yourself at one time, but don't go over five reps.
Repeat this process for 12 minutes. After you have completed the first set, start timing. On the last set, if you have any strength left, go all out and do a hard pull with maximum weight.
2. One-arm t-bar row
this movement is like a one-arm dumbbell row, but it is done with a t-bar. Hold the barbell at the thick end beyond the barbell piece, if you hold it too wide it will be difficult to focus on the latissimus dorsi, you can also use a booster band and pull up in a prone rowing position.
Traditionally, rowing movements have long been used to train the thickness of the back and this movement is no exception. The tremendous pull stimulates your low back muscles, including the large and small circular muscles, as well as other deep muscles. It is recommended to raise your hips slightly away from the barbell and to emphasise the extension of the movement, your lower latissimus dorsi will feel the stimulation.
instead of counting reps, choose a weight that you can do for 15 reps. Start with the weakest arm and do as many reps as you can in one minute, emphasising the movement stretch and posture; rest for one minute and repeat the last rep on the strong arm. Rest one minute, then do 45 seconds on the strong arm; rest 45 seconds and follow on the weak arm. Rest 45 seconds, last set on strong arm for 30 seconds, rest 30 seconds, then weak arm to complete 30 seconds.
3. Straight arm pull down
in some pull downs the limiting factor is the biceps. Because they will be involved in the back movement and will be exhausted before the back, the straight arm pull down is an isolation movement that trains the back width and bypasses the biceps.
We're going to do this for two minutes straight! Choose a weight that you can repeat 15-20 times. Start with three reps, moving slowly and with control. Once the three reps are complete, place the weight in the top position and stimulate the muscles to stretch for five seconds. Repeat this process for two minutes.
this movement may have grip distance in your mind for width training, but after a heavy workout at the beginning of the workout, straight arm pulldowns help to finish off the latissimus dorsi and fill it with blood. To get that extra pump, the movement focuses on trying to pull the elbow back and up at the bottom of the movement. Imagine putting the handles "Through" Your body to engage the mid-back with additional movement.
