If you want a bigger back, do this

Summary

This video breaks down the essentials of effective back training by focusing on the individual muscles: the traps, rear delts, and lats. It emphasizes the importance of training muscles in their full range of motion, particularly in lengthened positions, to maximize muscle growth. Exercises like lat prayers, cable reverse flys, and high-row variations are recommended for optimal development. The video also explains how traditional rows and pull-downs can be suboptimal for certain back muscles, offering evidence-based strategies to improve back training results. It's a must-watch for anyone serious about enhancing their back development with science-backed techniques.

Takeaways

• 😀 Optimal back training requires more nuance than just combining rows and pull-downs. Different back muscles should be targeted with specific exercises.
• 😀 The back muscles can be divided into different regions: the Erector Spinae, traps (upper, middle, and lower), rear delts, and lats.
• 😀 The Erector Spinae are mainly trained through squats and deadlifts, with additional isolation exercises like spinal extensions for some individuals.
• 😀 The traps should be trained separately as the upper, middle, and lower traps have distinct functions. Full range of motion, especially allowing shoulder blades to move forward during rows, is essential for maximal trap engagement.
• 😀 Rear delts are often undertrained because common back exercises like rows don't provide tension in the rear delts' stretched position. Exercises like cable reverse flys are better for targeting them.
• 😀 Research suggests muscles grow better when trained in their lengthened positions. This applies to rear delts and other muscles, such as the biceps, triceps, and quads.
• 😀 For rear delts, exercises that engage the delts in their stretched position, like cable reverse flys, are key. Dumbbell reverse flys are less effective because they don't maintain tension in the lengthened position.
• 😀 The lats, or Latissimus dorsi, are best trained using exercises that emphasize shoulder extension and the full range of motion. Lat prayers are highlighted as an optimal exercise for the lats.
• 😀 Rows, especially when the elbows go too far behind the body, are suboptimal for lat engagement. The lats lose leverage in this position, making them less effective in rows.
• 😀 Lat prayers, as an exercise, provide constant tension on the lats throughout their full range of motion, from stretch to contraction. They are superior to pullovers for lat development, especially because they allow for better scapula movement and stretch.
• 😀 Wider grip pull-downs are effective for lat training, but going too wide can cause shoulder discomfort and reduce range of motion. Lat prayers combined with high rows for the traps provide a balanced and effective back training routine.

Q & A

What is the main issue with typical back training programs that focus on rows and pull-downs?

Typical back training programs often focus on vertical and horizontal pulls, but they neglect the need to engage muscles like the rear delts and lats in their stretched positions, which limits muscle growth. Proper back training requires targeting individual muscles with more specialized exercises.

How can the traps be optimally targeted in back exercises?

The traps should be targeted in three parts: upper, middle, and lower. For the upper traps, wide shrug variations are key. For middle traps, rows with full scapular retraction work well. The lower traps require scapular depression, which can be achieved through vertical pulls.

Why is it recommended to let the shoulder blades roll forward during rows?

Letting the shoulder blades roll forward during rows allows for a greater stretch and increased tension in the traps, which is beneficial for muscle engagement. Contrary to some physiotherapists' advice, this motion is not dangerous and can enhance the effectiveness of the exercise.

What is the problem with using dumbbells for reverse flys when training the rear delts?

Dumbbell reverse flys don’t provide adequate tension in the rear delts' lengthened position, as the tension is highest in the top, shortened position. Cable reverse flys, on the other hand, allow for consistent tension throughout the full range of motion, making them more effective for rear delt development.

How do cable reverse flys differ from dumbbell reverse flys in terms of muscle engagement?

Cable reverse flys allow for greater tension in the lengthened position of the rear delts, which is crucial for muscle growth. Dumbbell reverse flys, by contrast, emphasize the shortened position, which is less effective for stimulating growth in the rear delts.

What role do the lats play in back training, and why are traditional rows and pull-downs insufficient for optimal lat development?

The lats are the widest muscles in the back, and their full development requires exercises that stretch them adequately at the top. Traditional rows and pull-downs fail to engage the lats in their stretched position, limiting the potential for growth. Exercises like Lat prayers provide consistent tension throughout the range of motion and target the lats more effectively.

Why are Lat prayers considered an essential exercise for lat development?

Lat prayers are essential because they maintain high tension throughout the full range of motion, particularly in the stretched position. By incorporating forward and backward body movements, they optimize mechanical tension on the lats, leading to greater muscle activation and growth.

What is the advantage of leaning forward during Lat prayers or certain row variations?

Leaning forward during Lat prayers or row variations enhances the stretch in the lats, allowing for greater muscle activation in the lengthened position. This action mimics the natural movement pattern needed to effectively target the lats and achieve better growth.

Why should you avoid excessively wide grips or behind-the-neck pulls in lat exercises?

Excessively wide grips and behind-the-neck pulls can strain the shoulders and reduce the effectiveness of the exercise. They can limit the range of motion and cause shoulder discomfort without providing additional muscle activation. A slightly wider grip on pull-downs is sufficient for effective lat engagement.

How do you ensure that the lats achieve the highest active tension during exercises?

To achieve the highest active tension in the lats, it’s important to maintain proper form, use a full range of motion, and focus on shoulder extension movements, such as Lat prayers. Engaging the lats when the elbows are at the sides, and ensuring the shoulder blades move freely, will maximize tension and muscle growth.