Back Training Schedule: Develop a wide and thick back

The back is the main gathering place for our upper body strength. When we talk about a man giving people a sense of security, we often say that this person’s back is very thick and reassuring. A thick back is a reflection of a person’s sense of strength. If you want a good back, you must train carefully. So today we will introduce a back training plan! Let’s take a look together!

Back training plan

　　The whole set of plans has 3 movements, each movement is very effective back training movement. The rest time between all movement groups is 90s, and each group is exhausted. During training, everyone must learn to control the equipment. Each movement must be carried out slowly and find the feeling of exerting force. If your movements are done too fast, it will be difficult to find the feeling of exerting force on the back, so you must maintain absolute control and train at an absolute slow and even speed.

What are the movements for back training?

　　Barbell deadlift

　　5 sets 5 per group

　　Start from the most difficult movement, which means the beginning of the beast training. At the beginning, don't think of it as a set of 5 representatives. Instead, imagine doing 5 groups of 1 representatives. Grab that weight, stand like a champion, and lower it. Let it rest for a few seconds, and then go. You will do more training this way, but that's the point. Rest 2 minutes between the two groups.

　　Single-arm dumbbell rowing

　　4 groups 8 (each arm)

　　When you lift that dumbbell, stop it there for 3 seconds. After three counts, lower it to controllable until you feel the depth of lat. It's a mass once, and mass is more important than quantity. Eight good mass is better than 20 bad numbers. Rest 90 seconds between groups.

　　　Luck-up

　　3 groups 30 seconds

　　Now we shift the focus from the specific number of each group to as many as possible in a period of time, in this case 30 seconds. The number does not matter here. It is important that you don't give up. Once you reach the point where you cannot complete the representation, please switch to halfway, use any grip you want, and rest for 1 minute before continuing to complete. If you can complete the entire number in the entire 30 seconds, use a vest or chain to increase the weight. Get as much as all and partial pull-ups as possible in 30 seconds, increase the workload of the muscles. This increases tension time and promotes better muscle growth.

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