Complexes of training and exercises in bodybuilding

Having a wide back is a dream of many novice bodybuilders and even simple athletes. At all times, a broad back was associated with power, animal power, protection. Male warriors have always sought for large dimensions. To this day, the appearance of the back is of great importance for the self-esteem of many guys.

So, what are the exercises for the back muscles that can be performed at home or in the gym? In fact, there are quite a lot of them, but today we will consider only the best exercises for the back, which are most recognized among athletes from all over the world.

Types and classification

So, all the exercises on the back, including the main and most effective of them, are divided into several categories:

1. Base / Isolating. Basic exercises involve the largest possible number of a wide variety of muscle fibers in the work. Basic exercises are distinguished by the fact that several muscle groups work simultaneously in them. Insulating exercises, on the contrary, load only a specific muscle group or a separate bundle.
2. With the weight/weight. Everything is clear here. Either we work with iron, or only with its own weight (push-ups, pull-ups, etc.). In the second case, we can quite quickly reach our ceiling in training, and in order to grow further, we will need an order of magnitude more stress. While at the bar/dumbbell/simulator there is an opportunity to gradually increase the working weight.
3. With free weights / on the simulator. Free weights are shells: barbells, dumbbells, weights. The difference between them and exercise equipment is colossal. At a minimum, it lies in the fact that in the simulator we have a clearly fixed movement along one specific trajectory. We cannot turn away from the intended trajectory of movement. Of course, the obvious conclusion is that it is safer to work with the simulator. But … the simulator will never use the stabilizing muscles in the work and will never allow you to include the maximum number of muscle fibers in the work compared to free weights.

Most popular among athletes

What are the basic exercises for developing the back muscles? Exercises for the back are very different – from the banal pull-ups, ending with the deadlift. Below we will present to the reader the most popular and universally accepted exercises for the back:

1. Deadlift. Perhaps this is the king of all existing exercises for the development of the back. With it, all strength exercises begin to develop the back. In the camp to the maximum extent involved as the broadest muscles and lower back. In addition, the gluteal and bicep hips are actively involved in the work. In the deadline, sumo also works well with quadriceps, so this style is perfect for athletes with a good squat. In fact, there are quite a large number of types of deadlift: this is Romanian thrust, and thrust from plinths, thrusting classics, thrusting sumo, thrust in jerk style. Each of these styles fits well with its particular specialization. So, bodybuilders are usually pulled in the classics and Romanian, powerlifters – in the classics or sumo, and weightlifters can use jerk traction as an auxiliary exercise. Of course In addition to the benefits of this exercise can bring harm, if not adhere to the correct technique of performance and chase the weights. Remember that it is the right technique and proper load cycling – your key to success!
2. Thrust dumbbells in the slope. A good isolating exercise for the widest muscles of the spine with a dumbbell. Well suited to those who for some reason can not or do not know how to pull up, and those who for medical reasons can not work with a large weight weighting. It is important not to chase the weight, and do everything clearly on the technique. From the subtleties of the technique of execution – the neck should pass clearly along the legs, the elbow should go as if behind the back. Work precisely on such an amplitude from 8 to 12-15 reps per approach. The number of approaches is regulated from three to six.
3. Thrust rod in the slope. “Weighted” version of the dumbbell traction to the belt. This refers to the category of basic exercises, rather than the category of isolating, and is suitable as an exercise for men. There are several reasons for this, and the main one is that this exercise also loads other muscle groups, besides the broadest ones. Do eight to twelve to fifteen reps per set. The number of approaches is regulated from three to six.
4. Traction vertical block (simulator). It engages the top latissimus. Not a bad option as an additional isolating exercise.
5. Thrust horizontal unit (simulator). Involves lateral latissimus. Not a bad option as an additional isolating exercise.
6. Romanian thrust. It is also called a straight on a straight leg or a dead draft. The bottom line is that in the “Romanian” we pull almost the same back. By the way, for this reason, this exercise is considered much more traumatic than the classic deadlift.
7. Hyperextension. It is considered one of the best exercises that load the lower back, of all that has ever existed in sports practice. If you want a steel lower back, then they will help you! It is best to perform hyperextension in a slow, semi-static style.
8. Tilt with a barbell. Also a kind of classic of the genre! Almost any weightlifter or powerlifter is familiar with them. The slopes work well on the lower back and hips. Serve as a good way to maintain the flexibility of the back. Here it is important not to chase the weights, but to work in the optimal training volume within the framework of a filigree performance with a lightweight (with a margin).
9. Mahi weights/bends with weights. Useful and simple basic exercise. In addition to the spinal muscles themselves, the bicep of the thigh and forearm are also well loaded. Also, the rear delta feels. You can perform in a large number of repetitions, developing strength endurance. On average, athletes can do five to ten sets of ten to thirty repetitions each.
10. Boat.The classic exercise from the arsenal of physical therapy. A great option for young children, people rehabilitating after an injury, women, and those athletes who have a zero level of physical fitness. The boat will strengthen the back muscles to the minimum, but then you will need something more serious. Take from five to ten sets and from ten to twenty repetitions each.

These are the most effective strength exercises necessary for the development and strengthening of the back muscles.

What a training program might look like

Complex 1 – “Universal”.

The following is an example of a set of exercises for the back, suitable for both high-level athlete and beginner.

1. Deadlift: five sets of eight / ten / twelve repetitions.
2. Vertical block: four sets of ten / twelve / fifteen repetitions.
3. Horizontal block: four sets of ten / twelve / fifteen repetitions.
4. Hyperextension: four sets of ten / twelve / fifteen repetitions.

Complex 2 – “For advanced athletes”.

1. Deadlift: five sets of eight / ten / twelve repetitions.
2. Romanian traction: five sets of eight / ten / twelve repetitions.
3. Pullups: four sets of ten / twelve / fifteen repetitions.
4. Hyperextension: four sets of ten / twelve / fifteen repetitions.