![]() ![]() This usually finishes off my back very well. On the first set 8-10 reps are preformed, and on the second I get 6. Two strait sets are done using 4 35's on the first and 5 on the second, with a 4 second negative. To finish of the workout we set up a T-bar row in the corner and use the close grip handle. Exercise 4 Bent Over Two-Arm Long Bar Row After waiting for my partner to do his set, my other is preformed and my lats are blown up beyond belief. I get 8 reps on the first set, while using a 6 second negative, 4 on the second with the help of my partner, and 3 on the last. The set is done using two plates and a 35, and my positioning on the machine is set like a dumbbell row to hit the lats even better. One warm-up is done prior to the set, which is rest-pause. I prefer the Hammer Strength row, plus the pics of Nasser and Dorian using it are inspiring. Now that my overall back is pretty blown out, I usually focus on working the lats individually. That is probably one of the most important things while training back, FEELING THE REPS. The form is strict on this but not overly done, the concentric is usually at a normal speed but the negative is 5-7 seconds, all the while concentrating hard on feeling the lats doing the work. This is a very brutal set to say the least, and my back is usually pumped beyond belief after it is done. The pin is put around 190-200, this is only done for 3-4 reps with 6 second negatives, the weight is then dropped to 150 and another 5-6 reps are cranked out, the weight is again lowered to 120 and the final set of 8 reps is preformed before finishing. Usually two warm up sets are done prior to the working set, which is a triple drop with negatives. The next exercise that is done is lat pull downs using a wide grip, but not going down to the kinked part. After this set, my upper lats are pumped and I'm ready to really start getting into the workout. dumbbell and use 4-6 second negatives, towards the end of the set my partner will also give me a few forced reps, for a total of 8. I personally really like using dumbbell pullovers as the first exercise, mostly due to the fact that it loosens up you back and stretches out you upper body. The workout is started with dumbbell pullovers, a few warm-up sets are preformed before the one working set is started. I feel that this article will help many readers who are not getting very good results with their current back workouts, and it will help them progress faster, which is the main reason why people workout. Why do a workout and not get anything out of it, and keep doing it over again? You must realize that something must be wrong in you training. Now, this workout isn't an exact workout of what you should be doing, it is just merely a reference as to how to incorporate hardcore training principles into your own workout, and to get the most out of your back workouts. How To Incorporate Hardcore Training Principles Into Your Own Workout! Training back requires a very high level of concentration on all of the exercises preformed, more so then any other muscle. Another factor that I feel presents a problem, is that people cannot get the proper concentration to get the most out of the exercise. Of course your not going to be able to do negatives that slow on barbell rows, but pull downs, pullovers, machine rows, should defiantly be preformed with slow negatives. I personally think people should do 4-6 second negatives on back exercises that allow them. Do a back workout with out negatives and then try one with them, the difference is incredible. I mean its great that you can throw around a 150 for a dumbbell row, but do you even get a pump what so ever after the set? This leads me to one of my most important training principles, NEGATIVES. For back, form is one of the most important aspects, above everything else. One being that the form they use is downright terrible, I mean I won't even begin to tell some of the things people do while training back. I feel that this is due to a few different reasons. I guarantee that if you went around your gym and asked people if they were satisfied with their back workouts and back pumps you would get many people answering, no. Not even the fact that it is so energy draining when preformed properly, but the fact that you can't see your back when training it and that its very hard to focus on when training it. ![]() Without a doubt, the back is one of the hardest body parts to train, next to legs. ![]()
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