If you read this article is that probably you train your back and are in search of all the tricks and programs to optimize your workout. It is possible that I give you today a few good ideas to find what you're looking for.
Question: Do you have a "Back day" i.e. a special day dedicated to dos?
If yes you aren't there or then you have not chosen the best formula to cause your back. The "Back days" or the days where you work only one muscle group are not adapted to the common practitioners. This practice comes to us from magazines of bodybuilding and is directed primarily to the bodybuilders under "substances". This is said it is up to you to see.
There are other ways much more effective to cause his back as the latter. The programs types "Up/Down" or "Push/pull/legs" are 100 times better. If you don't have never practices, give their their chance very well worth it. But it is not yet the subject in this article. I will deal with it very probably in another article to come.
The exos the more effective
There are many good exercises, some more effective than others but a rule is very important and must always be followed. This rule is to cause your back with as much horizontal movement and vertical. This is the 1st rule to follow.
I have already talked about the best exercise for the back (according to Doug Brignole). And he is right it is one of the best exercises for the back.
But it is also fair to note that many other exercises are good. A true say for the dos there is really not a bad of exercises which is worth. Some will tell you that a pull up is better than a vertical printing, possible but to equivalent technical variances will be minimal. And those who are of the vertical printing for several years and little of pullups for example will also tell you, how much they feel effective this simple exercise to the machine.
So if you train your back since a time already surely you must have your established routine, your exercises well selected and you are almost always the same in attempting to increase the loads as often as possible. If you made here, you are good.
Then that is what I can bring you more today? And well 2 tricks at least who could help you better engage your back.
Tip 1: Use your muscles
a backend problem which can sometimes happen when you work the muscles back-end including all major backend and the muscles of the middle of the dos is that you fail to really work.
That is what can explain this?
1 - A bad technique: the most common error, other muscles come in to do the job as the biceps or triceps or the lumbar etc. we do sometimes think that to move the load from point A to point B, but it is absolutely not of this.
4 -Too much weight: which inevitably distorted the technique (1).
3 - Little or no connection spirit-muscles.
To solve 1 and 2 that depends only on you, leave a little of your ego of side, avoid you based on other practitioners in room, you want to imitate them in technical and support ... do you focus again on your movement and do not hesitate to decrease the load to better control your movement. Help you to demo videos, I have a few on the blog in the articles, I'm using myself to correct my technique. It is very effective.
To resolve the 3, here is a solution, it is in the elbows that happens.
Chest high, shoulders contracted in back, shoulder blades contracted, a slight arc at the bottom of the back is the ideal position to begin a exercise DOS.
Then the movement itself: the hands, your hands must serve you to grab onto the bar or handle but nothing other, imagine that your hands are the hooks. The idea of this image is to disconnect your biceps at the maximum of the exercises and engage a little more your muscles back ends.
Once your hands in form of hooks, pull your elbows in the opposite position. If you made a vertical draw your elbows should point well down (and not in rear), you made a draw sitting, your elbows are well against your body and point toward the rear. In this last case imagine the weight behind your elbows and you push against this weight. Keep your back always relatively right, do not flourish in rear (to help you get the weight for example).
Victor Costa has a tip excellent for well feel the muscles of the back. Before the beginning of the movement slightly pull the load to "engage" the dos, then only start the movement. This is something that you must feel, the commitment of the dos before the beginning of the movement.
And here then you will feel your back.
Tip 2: Maintain and contract
be able to hold your position and contract your muscles in this position. It is one of the keys to growth at the level of the back. You not only increase the time under tension, but you force your muscles to contract and actually to commit themselves. Has each rep, you must be capable of holding the "position contracted" before returning to the normal position. Count 1 second of draw, 1-2 seconds in position contracted, 1 second in return position. Count as well: 1.1 -2.1; 1.1 -2.1; ... try to apply this technique to each of your exercises back.
So to summarize, how to optimize your meeting "Dos"?
2 Steps:
Make sure you have chosen the periods necessary for a uniform growth, exercises to draw vertical and horizontal. Add the volume of the intensity and apply the principle of progressive loads each week. Finally eat well and accordingly. Make sure you engage your back to each rep with the few tricks listed above, use the pace 1.1 - 2.1 to keep the position and contract your back.
It is these small changes that you will progress to the level of the dos.
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