In every athlete, there are deep and superficial back muscles. We, as lovers of bodybuilding, are interested in the latter, providing definition and mass, which is much needed when building the perfect body. In this basic article, we will touch on the different back muscles, the exercises that can be done from the comfort of your own home and provide a short example workout plan.
The muscles of the back
- The latissimus dorsi, or “wings”, occupy the entire lower back and give the torso a V-shape. The main function is to bring the shoulder towards the torso.
- The trapezius muscle is located in the upper back and also forms the back of the neck. Responsible for raising and lowering the shoulder blades relative to the spinal column, and also allows you to tilt the head.
- The rhomboid muscle is located under the trapezium and resembles a diamond, hence the name. The function is the simultaneous attraction of the shoulder blades to the spine and upward.
- The spine extensors run along the lumbar spine. They are a kind of corset that holds the spine in an upright position and form the correct posture.
As can be seen from the description, the rhomboid muscle is responsible for the “thickness” and the latissimus muscle is responsible for the “width”. It only makes sense to focus on these two arrays if your goal is a big and impressive back.
It is advisable to devote time to the rhomboid muscle and the extensors of the spine at the end of the workout, since completely ignoring these groups can lead to problems with the spine. People who have pre-existing injuries often use NPP (Nandrolone Phenylpropionate) to relieve their problematic areas from as much stress within their workouts.
Back exercises at home
The back muscles are large enough, so in order to pump them at home above average, in most cases, additional weights must be used. To build this muscle, it must be on the principle of a small number of repetitions in each approach for the maximum gain.
How to pump up your wings
The lats are one of the most massive muscles in the body. To pump the lats at home, you need to not only give it your all within your training, but also to rest for a long time to recover the damaged muscles and let them grow.
For the ultimate muscle pumps and growth, often athletes use light oral substances to help them to progress faster within their workouts. These include; Sustanon, Winstrol, Superdrol or Anavar. With the use of these substances, an athlete can gain mass amounts of strength, power and enhanced performances while promoting only lean and defined muscle mass growth.
Pull-ups on the bar
Pull-ups are a versatile exercise for working your lats at home, often referred to as wings. Performing this exercise alone can significantly increase mass and strength. There are nuances about the different widths and grip methods.
By changing the grip, you can shift the focus to those areas of the muscles that require targeted development:
- Wide grip. A basic exercise for the entire surface of the lats. Pulling up behind the head achieves muscle stretching – the best exercise for pumping the wings.
- Narrow grip. More intense workout of the middle and upper back. With this option, the biceps begin to receive a significant indirect load.
- Narrow back grip. Allows you to include the lower part of the lats. This variation can also be considered one of the basic exercises for the biceps.
Impressive results can be achieved using only the horizontal bar and parallel bars. A selection of not tricky, but effective horizontal bar exercises useful for those who want to achieve maximum effect in minimum time.
Within pull-ups, often overweight users struggle to achieve good and clean reps within this exercise. Thankfully, using Clenbuterol and T3 can allow for a user to drop large amounts of body weight in a short space of time, enabling them to perform these exercises with ease.
In order to increase the load, it is recommended to perform pull-ups with weights. You can use a belt or a special vest. You need to start with a small weight, with which you are able to master 8-10 repetitions. The load should be increased gradually. Switch to a new weight only after a certain number of repetitions (8-10) has been reached in all approaches.
For these weighted exercises, often athletes who are ready to build some muscle mass use Dianabol or Anadrol within their workouts in order to achieve faster muscle gain and enhanced strength and power performances within these exercises. You can find these great training aid substances within our online sports pharmacology store with further details for their use.
The number of repetitions in working sets is 8-10, however, in order to pump up your back at home and develop muscle strength sooner, it is recommended to do the last set with a weight that you can pull up 1-3 times. This technique is effective and fairly safe in pull-ups, provided you warm up well.
Bent-over dumbbell rows
Another basic exercise for building your back at home is bent-over dumbbell rows. This exercise allows you to increase the thickness of the broadest muscle, simultaneously loading the smaller ones: rhomboid, posterior deltoid bundles. The trapezium is also involved in the work.
It is necessary to perform a dumbbell row in full amplitude, reaching a stretch of the back muscles at the lowest point. Work should be done only at the expense of the lats, avoiding the inclusion of the biceps. Also, do not forget about the principle of gradual progression of the load.
Additional workout and strengthening of the back
Harmonious development is important, it is not only aesthetically pleasing, but also contributes to an increase in strength and a decrease in trauma.
The main means of developing the trapezius muscle are shrugs with dumbbells. The important point during this exercise is performing this exercise with the correct technique.
You do not need to chase exorbitant weights, a small burden and full range of motion are preferable. For a stronger contraction of the muscles, it is recommended to keep the arms strictly on the sides of the body. The number of repetitions can be increased to 20-25, since a small weight is used.
An exercise known as the “boat” can be used to strengthen the muscles in the psoas (extensors of the spine). Starting position – lying on your stomach on the floor, arms extended forward. Bend in the lower back, simultaneously raising your arms and legs, linger at the top point for a second, lower yourself. Repeat this 15-20 times to complete one working set.
This exercise should not be ignored, as back straighteners are the foundation of a strong torso. Also, this muscle group plays the role of a stabilizer during basic movements (squats, deadlifts).
When drawing up a training program for gaining muscle mass, it is necessary to determine which groups are lagging behind and plan your classes and supplementation accordingly.
Due attention should be paid to warming up the muscles. Before starting work, you need to warm up the muscles and joints. For this, a warm-up complex from school physical education lessons is suitable – various rotations and swings. This will allow a small amount of joint fluid to escape, which will prevent injury. The main approaches are preceded by a couple of warm-ups.
If you have set yourself a goal to gain muscle mass with a lean physique then you need to combine proper nutrition, the correct training aids and a good exercise program with hard work and dedication.
Training program example
Here’s what an example of a home back training program might look like:
- Day 1:
Wide grip pull-ups- 8-12 reps for 4 sets. Rest time between sets is 1 minute.
Bent-over dumbbell row – 8-10 reps for 4 sets. Rest – 1 minute.
- Day 2:
Narrow grip pull-ups – 12-15 reps for 4 working sets.
Dumbbell Shrugs -15-20 reps for 4-5 working
Recovery, as well as the correct selection for the food menu, plays a huge role in the training process, since muscles grow only during rest. At the initial stage, given the light load, you should train 2-3 days after the previous session. With an increase in fitness and an increase in working weights, the rest periods need to be lengthened (up to 4-5 days).
If you feel that your muscles have not had time to recover after training, then it is better to give them an extra day of rest.
Increasing the load can occur both by increasing the repetitions in the approach, and by taking more weights. But remember, reps in the 8 to 12 range are ideal for building the muscle’s size!