The Back

Common mistakes

Back Training Injuries

Building your body is like landing an Airplane. It should be precise, slow and calculated action. Nothing crazy!

Back training

Back training program:

Dynamic Warmup with lightweight dumbbells Dynamic Stretching – 15 minutes Wide grip Lat Pulldowns: 1×12, 1×10, 2×8 T-Barbell Row: 1×15, 1×12, 1×8, 1×12 Horizontal wide-grip hammer machine: 1×12, 1×8, 1×8, 1×12 Single-arm dumbbell row: 1×15, 1×12, 1×8, 1×10 Deadlift: 1×15, 1×12, 1×8, 1×8 Wide-grip pull-ups: 2×15 Stretching – 15 minutes

Conclusion:

This is for me at least, second the most beautiful body muscle after legs (I love legs). If you have a big back people are watching you with respect. It’s wide, it’s detailed, it’s majestic. Why I do respect the back so much, even more than legs is simply, because it is the hardest muscle group to train. As I said, it’s a big muscle, and it requires a lot of weight to dig deep in the core of the muscle, for micro tears. Therefore the real struggle comes from proper form, enough heavyweights and choosing the right exercises. Many people fail there.Let’s say t-barbell row. If the weight is too heavy, many people are almost standing, they are not bending enough and therefore the back is not working properly, but biceps and upper traps. Muscles such as infraspinatus, latissimus dorsi, and teres major are not working (those are muscles covering basically all of your middle back, from side to side.) Another very common mistake is spring with legs. That way the momentum that comes from legs are “killing” the weight and your back is not working with enough heavyweight to grow.To be honest with you, back injury rarely comes from training the back. Simply because your mind is set to do the movement with the back, and therefore your muscles are tightened, all body is waiting for the weights. However, this is not good, because your mind (basically you) starts to think that this weight is no problem to work with. And a day comes when picking up simple weight is causing a damage. The Injury. Keep in mind always the proper way until it becomes a habit. When you do the movements in a proper way and it’s a habit, you are good to go. The good posture means less chance to get injured. Practice the good form and within a time you will see a huge increase in power, not only in the back but overall. Do not hurry on weights. Keep it slow.Before giving you an example of how a back training looks like for me, let me tell you something. I am structuring my training program in this way. Warm up exercises – machines. Building muscles exercises – free weights. Stretching type of exercises – to stretch and relax the muscle. Those that I can go too heavy I am leaving for last, simply to avoid an injury if for some reason I am not very well warmed up.N.B. Do not forget, it’s not just about training heavy your back, but nutrition too. Check out one of my post workout meal ideas.As you can see the deadlift is at the end. Many people start with it, but not me. I am avoiding doing it in the beginning, simply to avoid eventual injury. Yet, even as the last exercise, I am hitting more than 220kg(485lbs).How do you train your back? And why do you prefer that way? Leave a comment and let’s share experience and knowledge!