It is not that difficult to pump up your back muscles, but there are many important exercises that need to be performed frequently and correctly.
In addition, the back muscles require a separate approach to training, as well as attention.
There is an opinion that all our training prevents the back muscles from swinging fully if we simultaneously focus on both the “wings” and the arms and legs.
It is worth remembering that our resources for training - useful substances - are spent primarily on those muscles where the load goes the most.
Often, the back muscles have less protein left than, for example, the same arms. Therefore, you should pay no less attention to your back.
In this article we will tell you how to pump up your back muscles at home, what exercises to do, and how to achieve a beautiful shape as quickly as possible.
How to quickly build up your back muscles
Many trainers have already talked about how to properly pump up your back muscles, because they are the ones who tell us that it is not as simple as it really seems.
We can go to the gym every day, but still not get the desired results. This is because you have to pay special attention to your back.
Let's start in order, the rules that need to be followed:
- start your workout with a warm-up;
- do exercises with a separate load on your back;
- do not overdo it;
- eat right.
Warming up before training is the first step to properly distribute protein throughout the body. It is simple exercises with squeezing the shoulder blades that will help the back muscles begin training, even though in fact you are still just warming up.
Remember that body weight should always be wisely divided between those muscles that you are going to pump and your back should get no less than others. For this you just need to do a warm-up.
A separate load on your back will help you focus on exactly what we are talking about in this article.
The first thing that might interest us is pull-ups. Many people mistakenly believe that here we primarily use our hands, but this is not so.
There is no better way than doing pull-ups at home. Therefore, pull yourself up every morning and quickly get the first results.
Remember that you should never overload your back. It is very sensitive to stress, and you can easily get injured.
Most often, the problem occurs in people who lead a sedentary lifestyle. If you suddenly begin to load your back, this can lead to very bad consequences.
Proper nutrition is the key to any workout. There's no point in working out if you don't eat a high-protein diet. Moreover, you need to consume more protein per day than you consume, and this is, as a rule, at least two grams per day per kilogram of your body weight.
If you eat well and then work out, success will be visible almost immediately, since the already digested protein will immediately begin to build your muscles brick by brick.
Equipment for training at home
Exercising only with your own weight is not as effective as using additional weight equipment. Therefore, to practice at home, you will still need some simple equipment that can be purchased for very little money. First of all, think about purchasing dumbbells, kettlebells or a bar. The latter provides a lot of opportunities to work not only with the back, but also with other muscles of the body. Unfortunately, not everyone can afford to have a full-fledged barbell and a set of weight plates at home, if only because of the lack of free space in the house. In addition, we strongly recommend that you install a pull-up bar at home.
How to pump up the latissimus dorsi muscles
Once we make sure we follow the tips above, we can feel free to start training.
A video on how to pump up your back muscles usually helps a beginner understand what exercises are available, and most importantly, how to perform them correctly in order to use exactly the right groups of the body.
The latissimus dorsi muscles are the peculiar “sides” of our back and, as a rule, they are the most difficult to reach.
There are a number of exercises that are recommended to be performed to tighten this particular group:
- wide grip when pulling up;
- dumbbells in an incline position;
- bent barbell;
- wide grip block;
- fitball exercises;
- narrow grip while sitting;
- vertical pull to the chest.
Fortunately, most of these exercises can be performed at home.
It is enough to buy several dumbbells and periodically exercise with them, while getting into the desired position. We will talk about this in more detail later.
Let's say right away that no matter what movements are performed, the back should always be straight, otherwise the parts of the body that are not intended to be trained are trained.
Tips for gaining muscle mass
Any sport has its secrets , and bodybuilding is no exception. Extensive experience in the gym has developed certain skills and abilities that protect against mistakes, prevent injuries during training, help to quickly restore strength, and build muscle mass.
We offer beginner bodybuilders the best tips for gaining mass:
- Sleep at least 8 hours a day (a daytime sleep hour, for example, from 13-00 - 14-00, will not hurt)
- Increase your intake proteins and reduce your intake of carbohydrates , but do not reduce your overall caloric intake, this combination will ensure high-quality muscle gain.
- Drink at least 3-4 liters of water .
- Always warm up before working sets and cool down at the end of the workout.
- Include basic exercises for major muscle groups training program
- Take sports nutrition, the most important - protein, creatine, BCAA amino acids, pre-workout complexes, omega 3 fatty acids, vitamin and mineral complexes.
- Increase the calorie content of your diet by 200-300 kcal per day, ensuring that your weight gain is no more than 1 kg per week.
- Don’t be lazy to do squats with a barbell on your shoulders - this is one of the most effective exercises that triggers protein synthesis processes in the body due to a powerful surge of anabolic hormones in the blood)
- For better weight gain, use 3 workouts per week, lasting 60-90 minutes , with rest between sets reduced to 1-1.5 minutes .
- Be confident, purposeful , unshakable in your desires and capabilities - a person who is confident in his abilities always achieves his goal
- Don't look at weaklings and losers who will drag you down, look at successful athletes and champions.
- Surround yourself and your social circle with strong people , and you will see how you involuntarily become stronger psychologically
Very quickly does not mean pumping up well. Everything that comes quickly, as the legendary Greek Plit said, is for weaklings; we need a permanent result, which can only be achieved through a competent approach to the training process.
Tips for beginners on gaining muscle mass
Of course, you can, no matter what, use pharmacology, which in the short term will bring you better results in bodybuilding than if you trained on natural training , but in the long term, training on steroids is useless, the result will be temporary . Plus, with this approach, the hormonal system will, to put it mildly, “shake.”
How to pump up your back muscles with dumbbells
In order to pump up your muscles with dumbbells, you must place your hands on a flat surface and perform exercises in the plank, with your feet on the floor, one hand resting on the bench, and the other lifting the dumbbells.
Keep your back straight. It is important to understand that this way the load will be distributed to the right places. It's quite difficult, but practice and you will succeed
Spend enough time a day lifting dumbbells and do several approaches. We perform lifts with both the left and right hand; the broad muscles of both sides of the back will be involved.
You shouldn’t think about how to pump up the rhomboid back muscles, since it’s quite difficult to pump up all muscle groups with dumbbells at once - you simply won’t have enough energy, especially if pumping up your back is only part of the complex of the entire workout.
Hyperextension
At the end of this workout, you should perform isolation exercises. Hyperextension is used for this. If you don’t have a special exercise machine at home to perform this exercise, you can replace it with a hard sofa or some other hard surface. The main task is to be able to freely move the body up and down, but it is necessary to fix the legs well. When you do this, your palms should be placed behind the back of your head, and your body with a bent lower back should be tilted to the bottom, then smoothly rise up to the maximum with a straight back.
Exercises with a barbell and lower block
The barbell is an excellent alternative to dumbbells and, in addition, has a much greater effect on all muscle groups, unlike them, and also works with all muscle groups at once.
To reduce the load on your lower back, you can bend your knees.
The barbell is picked up and raised while standing, the back is aligned, the movements should be smooth and completed. Otherwise, you will not hit all the back muscles.
The bar should touch the stomach and lower completely to outstretched arms. Bend and lift slightly, do more sets and fewer lifts.
The best way to pump up your back muscles is still considered to be a simulator, which will serve as an alternative to both pull-ups and dumbbells with a barbell.
You need to find support for your feet, sit on the floor and pull the handle of the simulator towards you. This way you will use all the back muscles and place a targeted load on them.
Try to perform both a narrow grip and an upper and lower grip. It is not necessary to do many approaches, the main thing is to do high-quality exercises. We rather answered how to pump up the trapezius muscle of the back.
At home, people often practice pumping their back with a fitball. The lying position allows you to exert maximum load, in addition, you will warm up well.
Do different movements, you can use one of the courses for pumping your back on a fitball.
How to pump up a girl's back muscles
Girls are advised not to pay as much attention to stress as men. After all, the body is quite fragile, so the chance of getting any injury is much higher.
Girls are better off doing warm-up exercises with dumbbells or training at home on a fitball.
To make your muscles look beautiful, it is enough to stick to short but periodic workouts.
Girls are advised to seriously monitor their protein diet, since most often the problem lies precisely in unhealthy eating.
Eat right, exercise occasionally, and you won't have to sweat a lot to maintain your results.
When training your back muscles, never bend your back - this is the key to all your success.
Under no circumstances should you give up on training, distribute the load correctly, eat well, and then the results will not keep you waiting.
Beginners are advised to do more sets with fewer repetitions; later the load can be increased.
