Building Better Back Muscle (Part 2)
If you have already done session one of the back training routine and are looking for the next best thing, then here’s session two:
Since session two focuses on heavy pulling muscles pf the back, begin by doing the toughest back exercise, the deadlift. The deadlift makes all the back muscles work together and train to failure. When doing this, make sure that the center and lower back muscles carry most of the load.
Perform 3-5 deadlift reps with good form. After a short rest, do bend rows using a barbell-make sure to grasp the barbell with a medium grip, and the knees should be bent to some degree to provide more support for the body in such position. The back should be above parallel with the floor during the said exercise.
Keep the back and thighs stable, and make sure that you are on a stout bench to allow deep stretching while in this routine, and do around 3-4 sets of 8-10 reps at moderate speed in order to feel the muscles being worked out.
Finally, do the close-grip chin-up. This is done by means of an under grip, the palms facing inward. Get your chin over the bar with each rep, and get a full extension of the arms at the end of the movement.
This routine should be done once a week, as its main goal is for you to focus on each back muscle and maximize the involvement of back muscles while working out.
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