The Most Scientific Way to Train Your BACK | Training Science Explained

Summary

In this video, the presenter revisits and updates their approach to back training, focusing on the key muscles: the latissimus dorsi (lats), trapezius (traps), rhomboids, and spinal erectors. The video delves into effective exercises for each muscle group, such as lat pulldowns, pull-ups, rows, and shrugs, providing insights into the science behind optimal back development. Key tips on proper grip, form, and pre-activation techniques are shared. Additionally, the presenter introduces their back hypertrophy program, offering a structured eight-week training plan with over 20 exercises for building a stronger, more defined back.

Takeaways

• 😀 Back training involves four main muscles: latissimus dorsi (lats), trapezius, rhomboids, and spinal erectors.
• 😀 Lats are responsible for back width, and exercises for shoulder adduction and extension are key for optimal activation.
• 😀 The traps mainly contribute to back thickness, with the upper traps elevating the scapula and the mid/lower traps retracting it.
• 😀 Rhomboids, both major and minor, are involved in scapular attraction and are targeted by exercises hitting mid traps.
• 😀 The spinal erectors help extend the vertebral column and are critical for lower back strength.
• 😀 Pre-activation exercises, such as one-arm lat pull-ins or cable pullovers, can help engage the lats effectively before main training.
• 😀 Vertical pulls like pull-ups and lat pulldowns are similar in lat activation, though pull-ups may engage the biceps more.
• 😀 A medium pronated grip on lat pulldowns (1.5x shoulder width) is recommended for better lat and trap recruitment.
• 😀 Horizontal pulls like rows contribute to both back width and thickness, with some rows potentially activating the lats more than lat pulldowns.
• 😀 Varying grip positions in rows can help target different muscle groups, and using a double overhand grip is recommended for lat activation.
• 😀 Incorporating both compound movements like deadlifts and accessory exercises, such as weighted lower back extensions, can help strengthen the spinal erectors and traps effectively.

Q & A

What are the four main muscles of the back covered in the video?

The four main muscles of the back discussed are the latissimus dorsi (lats), trapezius (traps), rhomboids, and the erector spinae (spinal erectors).

What are the main functions of the latissimus dorsi (lats)?

The lats have two main functions: to adduct the arm (bring it closer to the body when extended to the side) and to extend the arm (bring it closer when extended in front of the body).

How can you optimize lat activation during exercises?

To optimize lat activation, it's helpful to use pre-activation exercises like one-arm lat pull-ins or cable pullovers, and apply cues such as pulling in a straight line and focusing on the lateral crunch motion.

What are the differences between pull-ups and lat pulldowns in terms of lat activation?

A 2013 study showed no significant difference in lat activation between pull-ups and lat pulldowns when relative loading is equal. However, pull-ups involve more biceps activation, while lat pulldowns are better for isolating the lats.

Which grip position is best for lat pulldowns according to the research?

A medium grip (1.5 times shoulder width) is recommended for lat pulldowns as it leads to higher lat activation during the eccentric phase and allows for heavier loads.

Why might rows be a more effective exercise for lat development than previously thought?

Research shows that rows can yield equal or greater lat activation compared to lat pulldowns, along with more trap involvement, making them highly effective for both back width and thickness.

What is the advantage of a chest-supported T-bar row in back training?

A chest-supported T-bar row provides more lower back support than freestanding rows, reducing strain while still targeting the lats and traps effectively.

How do the spinal erectors function in back exercises?

The spinal erectors extend the vertebral column and are responsible for maintaining posture and stabilizing the spine during exercises like deadlifts and rows.

What role does grip variation play in row exercises?

Using different grip positions for rows can help target different muscle groups, with a wider than shoulder-width double overhand grip being the most effective for overall back development.

How does the 1994 study on barbell shrugs inform trap development?

The study found that a wider grip on barbell shrugs maximizes upper trap recruitment by better aligning the fibers for scapular elevation, although it may limit the amount of weight you can use.