Program for training the back and shoulders. How to strengthen and pump up your back at home: the best exercises. How is this program different from others?

The most important task for a bodybuilder is to pump up a massive back in order to achieve a V-shaped body. In this guide, you will learn how to pump up your back muscles for maximum width and depth, how to choose the right exercises and build a back training program for mass.

Luxurious shoulders, bulging biceps, triceps worthy of a reward after a workout. But what about a strong back? How about the lats eclipsing the sun? If you don't have them, then it's time to pump them up. A strong and well toned back is essential for a physically balanced and functional athletic body.

As they say, in bodybuilding "The show is won from the back." The judges evaluate the sculpted chest and arms of the bodybuilders, which must stand out from the crowd in combination with the correct forms. Size also matters to success. Undoubtedly, from a certain angle, a thin waist and developed back muscles look great, but if the back lacks power, on stage, due to insufficient development of width and depth, the mouse can lose valuable points, and in ordinary life look not so impressive.

But if you look at it from a different perspective, a strong back can prevent or speed up recovery from injury, as well as showcase the glory of your torso. And in sports, a powerful back will help: in football it is better to block, in wrestling a powerful grip and more dynamic shots in all combat sports.

In this guide, you will get an overview of the muscles of the back and understand which exercises are best for relieving or preventing back pain, as well as which of them are involved in certain movements.

If you've been putting your back workout on the back burner, don't worry, you can get your lats pumped with the help of Calum's advice and his back workout program.

The back is made up of bones, joints, nerves, muscles, and connective tissue. All of them help keep the vertebrae in the spinal column straight. Actually, the spine is divided into three parts: the cervical region, the thoracic region, and the lumbar region. Incorrect tilt or turn when lifting heavy objects can damage the discs between the vertebrae. To keep your back healthy and strong, you need to maintain a straight posture throughout the day, not just when lifting weights.

The muscles of the back include the following groups: trapezius - (this is the upper back), rhomboid - (located immediately below the trapezius), the latissimus dorsi, (the largest group of the lower back), large and small round muscles, (located under the latissimus dorsi) and muscles- extensors of the spine, (straightening the lower back, the longest, divided into many subspecies).

The muscles of the chest and abs play a key role in the physical development and strengthening of the muscles of the back of the body. The rectus abdominis (six-pack abs) and obliques (located on the lateral surface of the torso) stabilize the spine and help with heavy lifting. Usually each exercise for the back involves all or several specific groups.

What exercises are best to choose for training back muscles?

After intense training, there comes a point when it becomes much easier to control the shape of the back muscles, for example, when posing. This mainly happens when significant gains in mass gain are made.

King of all back exercises

Many connoisseurs consider the deadlift to be king, as it adds strength and stimulates the growth of all muscle groups in the back.

Thus, when striving to gain muscle mass in the back, the camp is an integral and most important exercise to achieve this goal.

Also, the deadlift can be a good training tool for beginners, but with the right technique. Beginners increase their strength not only solely because of systematic deadlift training, but also because of the improvement in nervous system endurance that comes when the body adapts to such a load. This is achieved when the nervous system learns to use every part of every muscle when performing traction, then an increase in muscle and strength growth will begin.

After a long training program, muscle growth stops after 1-5 sets of deadlifts, which means it's time to start working on aesthetics: the ideal number of sets in muscle-building exercises is 8 to 12 repetitions with increasing working weight. And doing exercises for 15-20 sets, which involves using lighter weights, improves muscle endurance, but not mass.

Free weight exercises

You can increase the mass of the back with the help of the following exercises: barbell row in an inclination to the belt, one-arm dumbbell row to the belt in an inclination, shrugs with dumbbells and a barbell, dumbbell rows for loading the back delta. Bent-over rows give a load on the latissimus dorsi, teres major, middle trapezius, rhomboid, rear deltoid. Such movements cannot be combined with deadlift.

One-arm dumbbell rows to the belt load the same group as the barbell row, and also strain the lateral muscles of the back with increasing weight. Shrugs that develop the trapezius and rear deltoids make your upper back optically more powerful. Incline dumbbell swings, using less heavy weight for these exercises, can significantly improve the definition of the upper back.

Exercises on simulators

After exercising with free weights, you need to move on to training on simulators: traction of the upper block, traction of the lower block, swinging arms in the simulator (reverse breeding, peck-deck, butterfly). They work the latissimus dorsi, also trapezius, rhomboid, and back delta. Using a long bar and a wide grip to pull the upper pulley can help increase overall lat mass. And pulling the upper block with a reverse grip can increase the volume and range of mobility of vertical movements, which contributes to the addition of mass to all abdominal muscles.

The use of lever and overhand row machines (which have variations for one arm) will help you maximize your focus on increasing the size of the muscles in certain areas at the same time. A little-known technique for single-arm machines is the concept of intensified training or eccentric exercises, where the training time or the weight lifted during the last series of sets is increased.

For example, when working the latissimus dorsi, using the D-handle on strength machines, to perform the pull of the upper block with one hand, you need to set the load to 9.072 kg, and then lower the handle down with your right hand. And then with your left hand you need to set the load at 18.144 kg and return the block to its original position. The first half of the exercise is aimed at concentric muscle contraction, the second - at eccentric muscle contraction (when lifting the weight back up). By focusing attention on the second half of the exercise, muscle growth is stimulated in an unusual way for muscles, as a result, the growth process is accelerated.

Bodyweight exercises

When performing a separate part of the program for building back muscles, only the visual effect and relief of the torso improve. In this case, the point in lifting weights is lost if it is impossible to lift your own weight. Pull-ups, reverse rows, back stretches, and TRX workouts are exercises designed to build strength and size in the back in such a way that they engage all the muscles in the body at the same time instead of targeting one muscle or group of muscles. And you don't have to limit yourself to your actual body weight when you're doing "your own body weight."

For example, as soon as doing 10 pull-ups becomes habitual on the bar for three sets, you need to increase the load by attaching a belt to your waist with additional weight on it.

If it is physically impossible to do pull-ups, you should start with reverse traction and training with TRX loops - this teaches you how to stabilize the corset of the torso while improving the performance of pull-up exercises.

Bodyweight exercises such as the hunting dog, superman, dead bug, and plank will help prevent or speed up recovery from lower back pain. They can also help recuperate and strengthen core muscles after an injury to improve athletic performance in terms of endurance and strength. Do 2-3 sets of 10 repetitions of all these four exercises at the beginning or in the middle of your back workout. Do them at home in your spare time to increase the longevity of your weightlifting (or bodybuilding) career.

How to pump back muscles for mass

1 Focus on multi-joint exercises

Calum's best advice is to start with multi-joint exercises. This is the best path for beginners. That's how he started. Calum believes that the basic exercises will help not only develop your back, but also help with coordination and strengthen the core. Choose movements like deadlifts that will work your back, legs, and glutes, as opposed to isolation exercises like straight-arm pulldowns.

One more rule Never sacrifice technique for more weight. Throwing loads of iron on the bar to increase the size of your back while deadlifting is a recipe for diminishing results, not adding mass.

Calum has been taught by many years of experience to follow the technique of performing exercises. He says he's tried and lifted heavy weights before, both for deadlifts and bent over rows, but it's not good for building muscle.

2 Create a brain-muscle connection (neuromuscular connection)

To pump up a massive back, Calum concentrated on the neuromuscular connection and the muscles began to grow.

Although he always had a well-defined and prominent back, Calum did not always like to train this specific part of the body. He would rather bench press or squat to strengthen his quads. But last year, he noticed a difference in the width and thickness of his back, which prompted him to act.

Also recently, Calum has created a strong mental connection with his back. He says the best thing about back training right now is the brain-muscle connection that I have. He usually goes out of his way to activate his spinal muscles. Calum says he didn't know how to stretch before, but now he can do multiple stretches, which makes the workout much more effective.

3 Pull, pull, pull

When it comes to the back, barbell rows and wide grip pull-ups should come to mind. For a good, wide back, the bent over row is ideal for Calum because it initially targets the middle of the trapezius muscle, which lowers the center of your back.

Combine it with an upper pulley to develop width. Think about the back during each workout to maximize the involvement of all fibers.

4 Stretching and contraction

To build a powerful back, the main thing is that you stretch and contract each muscle at the peak of each set. Isometric exercises—such as stretching, counting to 5, and relaxing—help activate and fatigue this muscle.

Any isometric exercise increases the time the muscle is under load, and strengthens the neuromuscular connection with each movement. The result is more than just a great mass!

The correct technique for performing the exercise and involving the maximum number of muscle groups and muscle fibers in the work will help to pump up a massive back.

Are you ready to put these tips into action? Start working on your back with Calum's advice. Push yourself to lift the heavy iron as needed, but keep proper technique and proper rest time.

Back workout program

Rest 30-60 seconds between warm-up sets

Rest 60-90 seconds for working sets

Reverse pull-ups

6 sets of 10 reps (body weight)

Bent-over barbell row

2 warm-up sets of 6-10 reps; 3 working sets of 6-10 reps

Being engaged in the gym, men pay special attention to back training, since the harmonious silhouette of an athlete is impossible without well-developed latissimus dorsi. If girls mainly train the muscles of the legs, and this is logical, then the training of the latissimus dorsi muscle should be a priority for a man. A wide back helps to hide the imperfections of the body. Such as a wide waist, narrow. Men are always attracted to back training. How to pump up a wide back, every beginner wants to know.

The structure of the muscles of the back

To understand how a back mass training program is compiled, you need to understand the structure of its muscles and their functions. divided into deep and superficial.

The first type includes:

transverse spinous muscles, the function of which is to stabilize the spine, they consist of rotator muscles, multifidus and semispinalis;
extensor muscles perform the function of the movement of the spine; consist of iliocostal, longest and spinous;
diamond-shaped, trapezoid and, contribute to the movement of the shoulder girdle.

The second type includes:

the latissimus dorsi muscle, the function of which is to stretch the arm back and down;
square, responsible for the lateral bend.

What muscles should you pay attention to?

Beginners are concerned with upper body training. How to pump up a wide back, everyone wants to know.

The shape of this part of the body, its width can be changed by pumping the latissimus dorsi, or, as athletes say, the wings. By increasing this area, a V-shaped figure is created, which is so sought after by athletes.

Also, a beautiful torso is formed due to this muscle group is divided into 3 regions: top, middle and bottom. Particular attention is paid to the top - the area between the shoulders and the neck.

Back extensors training allows you to achieve a hollow spine, and this creates the effect of a muscular back. In addition, the extensors help to work with large weights when pumping up other parts of the body.

Pull-ups.

By changing the width of the grip, you can work out different areas of the back. The wider the grip, the more the lats are involved. When performing exercises, you need to pull with your back, and turn off your biceps, do not pull your shoulders to your ears.

If you have a small weight, it is easy for you to pull yourself up, then you need to use additional weight - a belt with pancakes or dumbbells, you can also use sand weights.

If, on the contrary, you cannot pull up your own weight, then you can perform the exercise on the Graviton simulator, where a load is placed, which is a counterweight.

Deadlift.

To perform this exercise, you need to have a pumped press and extensors of the back, which will help to avoid injuries.

To begin, place your feet shoulder-width apart, bend your knees slightly, and slowly lower the bar down in one line without tilting your body forward. The bar should slide along the knees along one path.

Bent over barbell.

Position - feet shoulder-width apart, knees bent at an angle of 45 degrees, the spine is in a straight line. The bar should be pulled towards the stomach so that it slides over the hips.

Technique for performing isolated exercises

Isolation exercises help strengthen muscles at the end of a workout and recruit fibers that are not affected by basic exercises.

Dumbbell row with one hand.

Rest your left foot and left hand on the bench, your back is parallel to the floor, take a dumbbell in your right hand and start pulling with your back, bending your elbow. At the top point, you do not need to turn your back.

Traction in the T-simulator.

The principle of execution is the same as in the rod thrust. This exercise includes back mass training if there are any injuries.

Thrust from the top block.

A good alternative to pull-ups. Sit on a bench, grab the handle with a wide grip and pull it down with your back, your hands should be relaxed.

Traction from the lower block.

Sit on a bench, keep your back straight and start pulling the simulator, bringing your shoulder blades together.

Hyperextension.

We lie down on the bench, the pelvis is on the pillow, lower the body down without rounding the back, raise the top until the back is in line with the legs.

Back muscle training program for mass

Depending on the goals of the training, a specific program is selected. With the help of the inclusion / exclusion of some exercises, you can change the load on the muscles.

All men are interested in how to pump up their backs. The training program is varied.

This complex will help to pump all parts of the back and represents 4 training options that will need to be alternated.

It is very important to do 5 minutes of cardio before starting the warm-up exercises, and also do a couple of warm-up sets without weight.

back workout

exercise	approaches	repetition
first, fifth weeks
pull-ups	4	max
superset: traction from the upper and lower blocks	4	10
bent-over row	4	10
second, sixth weeks
superset: deadlift from the upper block + pull-ups	4	10 and 15
thrust from the lower block	3	max
reverse thrust	4	10, 10, 8, 6
pull from the lower block with one hand	3	10
third, seventh weeks
pull-ups	4	max, 10, 8.8
traction from the top block	3	10
bent-over row	4	8, 6, 6, 5
traction from the lower block with hands alternately	4	15
fourth, eighth week
triset: pull-ups + traction from the upper + from the lower blocks	3	10 each
traction from the top block	3	12
reverse thrust	3	max

Sports nutrition for training

Training for the mass of the back is quite laborious and requires significant energy costs, so it is rational to use supplements to increase endurance and speed of recovery of the body.

For muscle growth, you can use a gainer, protein and creatine, for recovery - glutamine, to protect muscles from decay - BCAA. All this will contribute to the speedy achievement of the goal.

Sports nutrition of which company is best to choose, consultants will tell you. Today there are many manufacturers, each of which adds some zest to their product.

Particular attention should be paid to nutrition, since the lack of nutrients will not allow your muscles to grow. You need to eat daily the required amount of protein and carbohydrates per kg of body. If you create a deficiency in any component, but train hard, you will not achieve the result. Muscles grow with the proper amount of carbohydrates and proteins. Protein is the main source of food for muscles, it is found in chicken breasts, eggs, and cottage cheese.

Training the back muscles is extremely important for the formation of a sports figure, since it is the back muscles that are the largest muscle group in the body. In fact, it is the developed latissimus dorsi that makes the athlete’s physique powerful and courageous, while pumped trapeziums give the body massiveness and a V-shape.

However, the back is one of the most difficult muscle groups to train - often it just doesn't "grow". The main problem is that beginners often do pull-ups and pull-ups incorrectly, while simultaneously overloading their backs with unnecessary isolation exercises.

back muscles anatomy

From an anatomical point of view, the entire musculature of the back is divided into three segments - the trapezius muscles (upper back), the latissimus dorsi (middle) and rectifier muscles (bottom). The pumping of the trapezius muscles gives the back massiveness, the widest - the width, and the development of the deep rectifier muscles strengthens the bottom of the lower back and the body.

The best exercises for developing the muscles of the back are vertical and horizontal traction (pull-ups, pull-ups of the upper block while sitting, pulling the barbell in an incline) and exercises for trapeze (primarily shrugs and standing dumbbell raises). In addition, basic exercises such as and are important for working out the muscles of the back.

back workout program

The strength training program for the development of the back muscles presented below is based on a combination of exercises for the development of both the latissimus dorsi and trapezius muscles, as well as exercises to strengthen the lower back. However, it is important to remember that it is recommended to train your back no more than twice a week (otherwise you are in danger of overtraining).

Barbell Row OR Incline Dumbbell Row - 2 sets of 5-7 reps
Shrugs with dumbbell or barbell - 2 sets of 10-12 reps
Lat Pulldowns OR Pullups - 2 sets of 5-7 reps
Reverse dilutions on the block - 2 sets of 10-12 repetitions
Hyperextensions OR "Flying Superman" - 3 sets of 10-15 reps

The best back exercises

The exercise is one of the five basic exercises for gaining muscle mass. The body during execution is tilted at 45 degrees to the horizon, the back is straight, the press is tense, the knees are slightly bent. At the top of the movement, the elbows should go as high as possible.

Beginners are advised to start pulling up with a variation that involves a narrow stance of the arms and a parallel arrangement of the palms - this will simplify and facilitate the exercise by shifting part of the load from the latissimus dorsi to the muscles of the biceps and triceps.

Reverse dilutions on the block. This exercise will not only warm up the muscles of the back and prepare it for work, but also improve the connection of muscles with the brain. The weight should be medium, the execution speed should be slow. The shoulder blades when breeding blocks are brought together as much as possible.

It is important to remember that it does more harm than good. The weight in the exercise should be average, the range of motion should be maximum. Additional shoulder movements (retractions and others) are not recommended.

Hyperextensions. Performing on a fit-ball will allow you to focus on the isolated involvement of the extensor muscles in the work, and will also prevent unnatural back deflection - a typical beginner's mistake in a conventional hyperextension simulator.

"Flying Superman" Along with is the most important static exercise. Develops the internal stabilizing muscles of the spinal region and strengthens the lower back, which is important when performing deadlifts and other basic exercises.

How to train your back correctly?

To train your back for mass, you must follow the basic rules. First of all, it is important to learn how to correctly perform two or three basic back exercises, and then increase the working weight in these exercises weekly, performing a low number of repetitions and paying increased attention to proper technique.

The greatest effect for increasing the muscle mass of the back will be the integration of the above training program into the one performed twice a week - that is, the joint training of the back muscles with the muscles of the shoulders and chest. On “back day”, advanced athletes are allowed to train biceps and triceps.

Back training secrets

Separately, it is necessary to mention that the greater the range of motion of the shoulder blades and the stronger they are reduced and spread apart in different planes during the exercise, the more effect it will give, ensuring the maximum involvement of the back muscles in the work. The width of the grip is important, but only secondary.

Remember also that you first need to learn how to feel (this will allow you to perform strength exercises precisely due to the muscles of the back, and not the arms), and only then increase the working weight of the training. It is the use of excessively heavy weight that prevents beginners from learning to feel the back and does not allow it to grow properly.

Lower back exercises

Another problem of back training is strengthening the muscles of the lower back, which most trainees do not pay due attention to. However, a weak lower back will not only prevent the barbell from being pulled to the waist correctly, but will also cause chronic pain in various parts of the spine and in the lower back.

Flying Superman exercises and hyperextensions should definitely become part of your back training program, entering the final cool-down block. These exercises, just like the exercise, are aimed at developing the static internal muscles of the body. But remember, when performing these exercises, technique is much more important than the number of repetitions.

***

The musculature of the back is the largest muscle group of the body, responsible for the formation of an athletic silhouette. With proper training, the back is one of the most responsive muscle groups to growth. The best exercises for back muscles are traction in various variations. Pull-ups and pull-ups of the upper block develop the upper back, and pull-ups of the barbell to the belt develop the middle.

Among all the variety of splits, training the back and shoulders in one day is the best way to show that the athlete has long ceased to be an inexperienced beginner. Only advanced athletes generally think about such combinations for splits, although the pros have been using this combination in their training for a long time. And most importantly, you do not shift the focus to any one muscle group, since in all exercises they work separately (for comparison, for example, in an arm + shoulder split, there is a high probability that you will score arm muscles already training deltas , and you will not be able to give all your best in profile exercises).

If you're starting to hit a plateau, you're not seeing impressive and consistent growth, and you want to change something in your program, training your back and shoulders on the same day is what will guarantee to explode both muscle groups. It remains to consider how to do this as correctly as possible, and this article will be devoted to this.

Is it effective to train your back and shoulders on the same day?

Any mediocre trainer will immediately tell you that back and shoulder training are incompatible and these muscle groups need to be worked out on different days. And after that it will immediately become clear that this is an ordinary amateur who is unlikely to have sufficient knowledge. Moreover, such statements will cause laughter among professional athletes.

Therefore, the answer is unequivocal - with the right approach, this combination can give many advantages even to those who have been training in the gym for years. It is important to understand that “the right approach” is a key term, so in the following sections we will consider it in as much detail as possible. The combination of working out the back along with the shoulders is based on two principles:

alternations;
Consolidation of stress.

The first point is more complicated and for proper training, you will need to correctly think through microcycles. It is most often used in cases where one muscle group trains in the usual mode (mainly the back), and the other in a static-dynamic mode. Such training is aimed at developing different types of muscle fibers. It is practiced only by professional and advanced athletes who at least understand the basics of physiology.

The second principle involves combining shoulder training with back muscles for an effect called stress consolidation. In fact, this is the reverse analogue of the usual study of antagonist muscles. With such training, the back and middle bundles of deltas are usually included in the “back day”, and the front delta is worked out along with the chest. Such a split has its advantages, but they appear only in cases of competent organization of recovery. This is the basic requirement for this scheme to work.

In general, no one said that chest/back workouts are more effective than back/shoulders or other similar splits. The only difference is that the first option is more massive, and they use it not because it is the best, but because it is popular.

It is not always necessary to take all the advice of the pros 100%, their training is a completely different universe, which not every amateur can “try on”. However, if you want to pump up your back and pump it on the same day as your shoulders, bringing the return on training to the maximum, then you can’t do without the advice of the pros. What do athletes who have enviable championship shoulders advise?

It is quite obvious that the main resource - energy - will not be enough to work out all the muscles in training, so you have to correctly weigh the priorities and build the order of work in the gym. If your training program includes the back and shoulders on the same day, then try to do no more than 1-2 basic delt exercises, as well as one isolating movement for each beam. The back can be trained in the normal mode, but without the hardcore, performing the most basic “base”.

After Professor Seluyanov popularized stato-dynamics, and a number of professional athletes proved its effectiveness in practice, the technique began to be used everywhere. What's more, it's perfect for the shoulders, delivering incredible results with near-zero injury risk. Professionals recommend combining static-dynamic training for the shoulders and the classic study of the back in this split.

Even when the pros train and combine their back and shoulders in a split, their training technique is far from ideal. What then can be expected from ordinary gym goers, for whom professional athletes are an example? As a result, the concept of correct technique is distorted according to the principle of a “damaged telephone”. And if the pros hardly suffer from this, then for amateurs it can be disastrous. At a minimum, the most popular consequence is no growth. Therefore, try to treat the technique as filigreely as possible and put it several steps higher on the priority scale than any other criteria (weight, number of repetitions, approaches, etc.), especially when working out the shoulders.

If for exercises on the back the question of amplitude is absolute and there is only one option (full amplitude), then everything is not so simple with the shoulders. Modern programs, especially in splits where shoulders and back are worked out, most often include only static-dynamic work in incomplete amplitude.

Tip #5 - Eliminate Back Muscle Work When Training Shoulders

It is important to understand that if you have fully trained your back, when you work on deltas, you need to exclude it as much as possible. To do this, try to use exercises where you can fix the body and avoid movements where you need to maintain balance on your own. For example, when breeding dumbbells in an inclination to the rear deltas, it is better not to stand on the floor, but to sit in a simulator or on a bench, limiting back work and inertia. The same applies to lifting the dumbbell in front of you.

Difficult, not always good, and shoulder training clearly confirms this principle. Look at professional athletes, they don't use tricky exercises that 1 in 10 people can get right. For the back, most often there are thrusts (tilted, horizontal, vertical, with a barbell, with dumbbells, etc.) and strict pull-ups. For the shoulders - swings (to the sides, in front of you, tilted to the deltas), as well as bench presses with dumbbells or in the simulator.

In general, such a split, with the right approach, will have some advantages. Muscle growth is greater, the load on the spine is less (considering that the shoulders swing in a static-dynamic mode). It remains only to properly organize rest and nutrition in order to observe incredible muscle growth.

When you combine back and shoulder exercises in one workout, it is very important to choose the right ratio. Otherwise, one muscle group will always fall behind. When planning each workout in a cycle, you need to take into account the experience of the athlete and the ability to focus the load on specific muscles when performing exercises.

It is also worth considering that for beginners and experienced athletes, the number of approaches and repetitions performed will be different. Serious weights can be used when pumping the back, but it is important to remember that in many tractions, the rear bundle of deltas is actively involved, and for a high-quality study of this head, it will be enough to do one exercise. Now consider the most popular examples that will be an excellent starter program for athletes.

For newbies

If your coach says that stato-dynamics is a method for advanced athletes that is not suitable for beginners, then you can safely look for another, more experienced coach. If the back requires a powerful "base" in full amplitude, then the shoulders - on the contrary. Stato-dynamic exercises for the shoulders, after training the back, do not have a harmful effect on the shoulder joints. You can use their full potential without the risk of injury.

It is important to consider that if we compare the programs of pros and beginners, then the difference will also be in the number of workouts per week. If the pros can easily get 2 sessions a week working their shoulders and back on the same day, beginners will always have -1 workout. Firstly, this is the only way to invest in a three-day weekly split, and secondly, such a regimen will protect against overtraining.

If we consider a specific example for beginners, then one of the split options can be distinguished.

For the latissimus dorsi:

Thrust of the upper block to the chest - 3 * 12, 10, 8;
Bent-over barbell/dumbbell row – 3*12, 10, 8;
Lever rod - 3 * 12, 10, 8;
The thrust of the horizontal block - 3 * 12, 10, 8.

If pull-ups are given on the crossbar, then you can alternate them with vertical block traction for weeks.

For the waist:

Hyperextension - 3 * 15, 12, 10.

Shoulders (all in partial amplitude) - in each exercise, a session of 3 sets of 40-45 seconds under load is performed (rest 35-45 seconds).

Dumbbell bench press while sitting (or in the simulator);
Breeding arms to the sides in the simulator;
Mahi dumbbells in front of you.

It is important to take into account that, given the abundance of traction movements, in this split, the middle delta is worked out in front of the rear and front bundles.

For professionals

For advanced athletes and pros, one workout per week will no longer be enough. Firstly, it will be difficult to work out all the muscles in one workout, and secondly, if this succeeds, it will be only due to overtraining, which will not benefit. Therefore, it is best to swing your shoulders and back on the same day, using the program for two sessions a week. This will allow either to combine static-dynamic work on the shoulders with the classic training of fast muscle fibers, or to correctly divide the load on each bundle of deltas.

If we take an example of a program that combines effective exercises on the back and static dynamics on the shoulders, then the following complex can be distinguished.

Pull-ups with extra weight (alternate with Gironde pull-ups) - 4 * 12, 10, 8, 6;
The pull of the upper block with a wide grip - 4 * 12, 10, 8, 8;
Bent-over barbell/dumbbell row – 4*12, 10, 8, 6;
T-bar thrust - 4 * 10, 10, 8, 8;
Good morning - 3 * 10, 8, 6;
Hyperextension or reverse hyperextension 4 * 15, 12, 10, 8.

Shoulders (stato-dynamics, in each exercise, a session of 4 sets is performed for 40-45 seconds of load followed by 30-40 seconds of rest):

Shoulder press in the simulator;
Breeding arms in an inclination (with an emphasis on the chest in the back on the bench);
Lifting the dumbbell in front of you while sitting;
Mahi to the sides while standing (in incomplete amplitude).

It is very important to ensure that the swing technique is correct. Every centimeter of movement must be controlled. Stato-dynamics does not tolerate any inertia, the main task is not only to work in partial amplitude, but also to constantly focus the load on the working muscle. According to this principle, it is necessary to perform all exercises on the shoulders when compiling a split with the back.

The club of athletes who sweat in the gym, but do not think about muscle growth outside the training room, is replenished every year. Its members can be easily recognized by their almost complete lack of progress. Nevertheless, avoiding such a fate is quite simple, the main thing is to understand that progress is three components, not one. Beginners focus on one component and get a well-deserved 33% of the result. What are the components? The answer is obvious:

Workout;
Nutrition;
Rest and recovery.

Remove one point and your progression is guaranteed to decrease, remove two - it will hardly be noticeable, no matter how actively you try. What can help you go beyond the standard 100% by improving every aspect? And again, the answer is obvious - sports nutrition. Supplements are not a substitute, they are not even required, but they greatly improve the results of your efforts and multiply them.

If we talk about the main additives that need to be provided in the first place, then it is worth highlighting:

Protein;
Creatine;
Vitamin and mineral complexes.

Partially, BCAAs can be attributed to the list if you care about the quality of your muscles and do cardio / morning jogs.

To maximize the productivity of work in the gym, you should choose a pre-workout complex. This is a proven and effective way to get the most out of every trip to the gym. You can also consider the option of taking beta-alanine separately; in complex supplements, its dosage always falls short of the required norm. This will help you train even longer and harder by buffering lactic acid (which is especially important with static-dynamic training).

For recovery, the so-called "dream books" (GABA and others) are ideal - supplements that improve sleep and speed up recovery. By supplementing them with omega-3 fatty acids, you can maximize your physical and mental recovery.

Summary

What can you expect from a set of exercises where deltas and back are worked out at the same time, you can see in 3-5 weeks. Even if the reflection in the mirror does not amaze with huge peak deltas and bulging lats, at least you can see progress in increasing strength and endurance. When working in the static-dynamic mode, the shoulders will burn with fire even with small weights, which will certainly very quickly affect the total renewal of the entire wardrobe - your deltas will be very crowded in old clothes. But all this will be subject to proper training and compliance with all recommendations.

We'll talk about which exercises for the back in the gym are the most effective! And so often, visitors to gyms have a habit of working out only those areas that are visible in the mirror. As a rule, these are pectoral and shoulder muscles, biceps, abs.

But paying attention to the back is essential, not only to ensure symmetry between the front and back of the body, but also for the purpose of overall health promotion.

A weak muscular corset can lead to a violation of posture, as well as provoke acute pain, especially with increased loads on the upper shoulder girdle.

Which back muscles need to be worked out regularly? The best exercises for the back in the gym

Performing exercises for the back in the gym is extremely important for the development of the reference V-shaped torso. After all, a sign of an ideal male figure is broad shoulders, embossed chest and a narrow waist. In order to achieve this effect, it is recommended to regularly work out the following spinal muscles:

the broadest;
diamond-shaped;
trapezoidal;
straightening the spine;
oblique.

The exercises below can be combined into a single training complex, to which you need to devote at least two sessions per month. But it is better to add one exercise to your regular training plans.

Deadlift

This technically difficult exercise will help to work out the entire back muscle group (from the calf to the shoulder). The effectiveness of training is determined by the fact that, when performed correctly, 75% of the muscle mass is involved, including the latissimus dorsi and trapezius muscles of the back.

It is very important to follow the execution technique, because any mistakes can lead to serious complications, including hernia and pinching of the vertebral nerves.

It is necessary to start working with the barbell with a minimum weight, not forgetting the weightlifting belt. For one workout, it will be enough to complete 3 sets of 6 repetitions. After a few sessions, you can increase the weight, while the number of approaches should remain the same.

Bent-over barbell row (forward and reverse grip)

If performed correctly, the maximum weight will be taken much faster, without fear of developing a large number of health complications. Depending on the initial physical preparation, you can lift the barbell:

direct grip (in this case, the trapezius muscles are mainly loaded);
reverse grip (the neck is picked up from under the bottom, as a result of which the latissimus dorsi are worked out).

Attention! Bent-over barbell raises are very stressful for the lower back, so it’s best to do the exercise at the very beginning of your workout. It is not recommended to perform tilted barbell lifts in combination with the classic deadlift.

Wide grip pull-ups

Many athletes have heard that pull-ups directly affect the development of the back. Indeed, pulling up is one of the best ways to develop the upper shoulder girdle and back in general.

But only pulling up, performed with a wide grip, will allow you to work out the latissimus dorsi muscles as much as possible. Pull-ups are suitable even for beginners, because it is quite difficult to make mistakes in execution. In very rare cases, pain in the shoulder joints may occur.

But in the end, you need to learn how to perform 82 pull-ups in 5 repetitions. It is not worth increasing the load further, because this will lead to wear of the shoulder joints. If the reference number of pull-ups is mastered, then you can add weights, but do not increase the number of approaches.

Before each approach to the horizontal bar, it is necessary to warm up the shoulder joints. And the pull-ups themselves are an excellent warm-up before doing the deadlift.

T-bar pull

The T-bar pull-up is one of the classic exercises and is great for those who can't handle a lot of weight while lifting the barbell in a bent over.

Due to the fact that the simulator allows you to focus on the stomach and hips, the spine is not loaded. This means that the athlete will be able to do more repetitions and take more weight. You can lift the T-bar:

neutral grip (palms facing each other);
narrow grip (palms are brought together as much as possible);
wide grip (handles spread apart, palms “look” down).

The wider the grip, the better the muscle corset will be worked out. With a neutral grip, maximum attention is paid to the rhomboid muscles, and with a narrow grip, the biceps are additionally pumped.

The exercise is performed at the end of the workout, according to the system of "failed" repetitions. This means that lifting the T-bar should be performed as many times as you have enough strength, and after the appearance of characteristic symptoms, add 2-3 more repetitions.

If there is no special simulator in the gym, then you can lift the usual fixed neck, with a counterweight on the working side. At the same time, it is important to ensure that the legs are bent at the knees, and the press is as tense as possible. Otherwise, squats and tilts with a weighting agent will be performed, which will not affect the development of the back in any way.

Traction of the lower block with direct and reverse grip

This exercise will allow you to pump even the smallest back muscles. The advantage of the lower block pull is that even women can perform it, as well as people with a minimum level of physical fitness. The load is regulated by increasing the weight, as well as by changing the grip width of the simulator arm.

With the classic traction of the lower block (direct neutral grip), the latissimus dorsi are worked out. If you perform the exercise with a wide handle, then the load will be transferred to rather specific zones of the trapezius and rhomboid muscles.

The pull of the lower block is best performed immediately after the deadlift. It is enough to perform 3 sets of 15 repetitions. It is very important to control the pace and spend at least four seconds holding the machine handle against the chest, and the same amount of rest between repetitions.

If the exercise seems too easy, then it is recommended to complicate it not only by increasing the weight, but also by changing the grip. Performing the pull of the lower block with a reverse grip, you can work out almost all areas of the back and biceps. Athletes who have already “taken” the maximum weight when performing the classic lower block pull often go to the reverse grip.

Top block pull

The pulldown is also considered one of the easiest and relatively safe workouts for developing the back. The simulator will be an outlet for those people who have not yet mastered pull-ups with a wide grip.

Due to the possibility of increasing the load, the thrust of the upper block is also suitable for those who have already reached the reference 82 repetitions and want to develop further.

A narrow and neutral grip activates the biceps and muscle fiber groups that are located closer to the center of the back. But a wide grip will allow you to work out all the zones of the latissimus dorsi. Upper block work is great for building muscle mass.

This exercise is an excellent warm-up for the shoulder joints. It is enough to perform three sets of 12 repetitions. But if the athlete uses the maximum weight, then it is better to work with the simulator after pre-warming up the muscles and classic pull-ups.

Dumbbell row with one hand

This exercise allows you to work both sides of the back, controlling the weight for the working and non-working arms. The range of motion also increases significantly. If, when performing a deadlift, the neck rises only to the level of the press, then when working with dumbbells, you can bring the elbow beyond the level of the shoulder.

In this case, almost all the muscles of the upper back are involved. Thanks to the emphasis of the non-working hand on the bench, the risk of improper work with dumbbells is significantly reduced. The core is easy to control, fatigue does not set in so quickly, which allows you to perform more repetitions.

One-arm dumbbell raises are usually performed in the middle of a workout. It is enough to perform 3 sets of 10 repetitions.

hyperextension

Hyperextension - refers to very light exercises, therefore it is suitable for women and beginners. It is not easy to complicate the lifting of the body, so the number of approaches can be determined using the “to failure” method. Athletes often perform hyperextensions during breaks between basic sets. The technique is quite simple:

Fix the legs so that the hips lie completely on the bench with an inclination angle of 45 degrees;
Cross your arms over your chest;
Raise your back completely straight until the body is in a position perpendicular to the floor;
Slowly take the starting position.

Also, you can perform hyperextension from a classic bench or on a Roman chair.

Back recovery after training

If the whole training was devoted to the development of the back, you need to pay attention to the quality recovery of the body.

First, it is necessary to abandon any load on the latissimus dorsi, otherwise the risk of injury will increase several times. Secondly, it is advisable to visit a massage therapist who will help prevent the development of painful symptoms.

Also, you can drink potassium and do some back stretching exercises (for example, pull your knees to your chest, or try to reach your palms to your feet from a sitting position).

We recommend reading an article on the topic - how to build back muscles. In it, you will find additional exercises and a completely different approach to pumping up the muscles of the back, as well as various tips for strengthening the back.

So, did you like this article? We would love to hear your opinion in the comments! Well, see you soon in the new releases.