What prevents the growth of muscle mass BACK

What prevents the growth of muscle mass BACK

   

       Now - some specific comments on what prevents back training and muscle growth:

·         «Short range," In all the exercises required maximum amplitude! Stubby shortened movement is not suitable - only full stretch and ultimate reduction in the working muscles lead to an increase in muscle mass! And do back exercises should be performed smoothly, without jerks and jolts.

·         "Link biceps" Try to pull the weight without hands, and back. You probably do not just read that in these cases, hands should be presented in the form of some hooks that you pulls up to his weight, but no more. The main secret here - to provide maximum mobility in the shoulder department for muscle growth. When lowering the weight you want to display the shoulders forward, slightly rounded back, while lifting try to take them as far back while arching your chest forward. This technique is used in the horizontal rods and vertical.

·         . "Dead lift at the beginning of training," Do not try to include dead lift thrust rods to rod in the slope. Deadlift heavy load on the lower back, besides, it is very energy-intensive traffic, so run after it thrust rod in the slope with a decent weight and in the correct way would be problematic

·         «Back parallel to the floor" when the thrust rod in the slope. In my opinion, this technique makes it difficult to perform the exercises, because too overloaded waist. Much better, following the example of professionals to keep your back at an angle of about 70 degrees relative to the floor.

·         «Wrong emphasis on the areas of" If you aspire to be like to work on the back, positioned between the shoulder blades, pull the bar to your chest. Grip at the same time should be broad. Conversely, if your goal - to load the bottom lat, in this case, the grip has to be averaged, and the bar - reach for the stomach. In the top of the movement nice extra effort to reduce the latissimus dorsi. The same can be said about the deadlift dumbbell in the slope. Accented load bottom widest ask pull the dumbbell to the hip joint.

A few popular errors in training

·       

  «Wrong upper thrust" When rods of the upper block to the chest narrow and wide grip pull handle simulator try not to the neck and chest to the lower trimmings - the effect of the work will be much higher.

  Tie rods for the head of the upper block is no longer develop the width of the back, and the detailing in the middle and in the "trimming" widest (bottom) Traction upper block to the chest narrow (parallel or inverse) develop grip width and thickness of the upper parts of lat.

·         «Neglect pull-ups" Pull-ups to his chest and his head are valuable because they are able to push to the side of the blade and thereby increase the width of the torso. This leads to a significant increase in muscle mass pullups have more stress than traction on the upper block, but the block movements easier to achieve clarity and accountability in the performance of

·         «Jackets do not grow back" Polluvery with dumbbells and blocks do not build back, but accented load serratus muscle, which, as a kind of link between the muscles of the chest and back, visually extend the width of your torso, especially in the attitude of "front double biceps."

·         «Value capture" Depending on how you will perform grip traction low unit load can go to a particular region of the back. If a grip, the burden will fall on the inner part of the back, if narrow - external. Best grip to work out the bottom of the widest - a rather narrow grip (reverse) on the horizontal arm.

If the strength of your grip is insufficient, use special straps. By the way, holding the bar using the straps, in my opinion, easier to switch off from work hands.

·         «Rotation of shoulders at Schrage - injury" in such exercises as Schrage (Shrug) with a barbell and dumbbell shoulders should move straight up and down. No amateur like circular movement of the shoulders! Try to work exclusively Schrage clean, jerk-free, otherwise you will not swing trapeze and caviar!

·         «Heavy athletics belt rods" Always wear heavy athletics belt in heavy exercises such as deadlifts, pull rod in the slope. Otherwise you risk to injure your back. Between sets, when the rest, relax belt.

·         «Back curve." For all types of rods are extremely important to keep your back straight. Otherwise, the back muscles will work in a weak, unnatural mode. In addition, this mode is fraught with injuries.

I hope now your back training will become more perfect friends.