The 4 Rules for a Big Back
If you can’t “find” a muscle, how are you supposed to load it effectively? Here are four tips to help you find and build your back better. Big Back, Guaranteed If I asked you to contract your biceps, you wouldn’t have a problem. That’s because you can see your elbows flexing and visualize them contracting.
Find The Muscles To Feel Them Working
Isometrics in the peak contracted (maximally shortened) position tend to work best for your middle and upper back.
- Plate row iso-holds are one option. Start your back workout with a few sets of 20-30 second holds.
Keep Your Reps Honest
If you have a good reason for using a partial range of motion, then go for it.
- Most of the time, you’ll want to be using a full range – your maximum available and active set of motion
- For example, if you’re doing T-bar rows and the plates are hitting your chest early, try bent-over row variations where the load is kept close to your hips to target the upper back.
Pre-Fatigue the Mid-Back Muscles
The iso-dynamic method is an intensity technique used to pre-fatigue a muscle group and increase time under tension
- You’ll always fatigue first in the shortened range of motion, so by starting each set holding for 10-20 seconds, you’ll feel your dynamic reps a whole lot more when you start doing them.
Use Different Grips and Angles
Different exercises are suited to different individuals, and some will allow you to feel your back working harder than others.
- If your focus and intention are in the right place, but you’re still not feeling it, the problem could be your exercise selection.
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