A mile-wide back now! - Part 4

In several previous texts I presented the best muscle building exercises for your back. If you already do pull-ups, barbell/dumbbell rowing and deadlift, most of the work on your back muscles is done. What to do over the next few years?

You should definitely read:

A mile-wide back now! Part 1

While pull-ups, attach more and more weigh to your belt. World's best strongmen can work with up to 100 kg (suspended on a belt or in a special harness), average gym visitors are able to suspend the weight of 20-40 kg. Up to 40 kg can be reached within 2.5-3 years of wisely arranged training (upper and lower body). Of course, the higher the weight, the slower progress in pull-ups (body weight alone is increasing during the years of workout). How to suspend the weight? The easiest solution is a climbing rope (appx. 1.5-2 m) and weights with holders. Equally good idea is to hitch dumbbells. Some people make special harnesses using seat belts in the car. Others invent solutions like placing the weight in their backpacks. When suspending heavy weights bear in mind possible instability and spine strain.

In the deadlift even women are able to quickly work out with the weight of 200% of their body weight, and the best operate with 400% of their own weight ("succoured" pharmacologically and using powerlifting equipment). If your technique is correct, boldly go for more weight.

Rowing - you will be able to reach even dangerously big weights very quickly. It is one of the "strongest" strength exercises. Of course, this does not exhaust the possibilities for back workout. It's time for another exercise, this time from a weightlifter and strongman's arsenal.

Additional exercise #1 - high pull

Watch Thibaudeau's film on high pull with 180 kg!

According to the 'learn from the best' rule, see how multiple World Championships medalist Dymitry Klokov does snatch grip hang high pull.

This variant of olypic weightlifting perfectly complements barbell row.

You should perform dynamic exercises at the beginning of your training because:

  1. There is a considerable burden on back extensors, abdominals - stabilizing muscles. Working out when tired may lead to injury.

  2. Activation of moto-neurons and type IIx fibers during dynamic workout has nothing to do with static training typical for bodybuilding. In dynamic workouts the biggest role play fastest fibers and motor units (for most powerful and fastest type IIx fibers these are FF units, for a bit weaker, used in bodybuilding IIa fibers FR units, while for the slow fibers, strength - type I have motor unit: S).

  3. Specific coordination, speed, adequate amount of energy resources - glycogen, phosphocreatine, ATP are required. The more depleted energy, the worse your dynamic exercises.

​Dynamic barbell rowing is a useful exercise involving muscles of your back (to the greatest extent: eg. trapezius muscle), but it is also important for your shoulders (especially rear parts of the muscles). Similarly a lot of work is performed by forearms (wide grip is an additional difficulty). In order to perform this exercise, you should necessarly buy magnesia (the same applies to huge majority of a weight training exercises).

Note - if you lift the weigh from over your knees, this exercise engages more work of shoulder muscles and back muscles. When lifting from the floor this work is more of a deadlift ended with a dynamic jerk up along chest, in case of which further large work is done by back of the thigh, buttocks (hip straightening), abdomen and back rectifiers.