How to pump up your back? Complete rocking guide. [Part No. 1].

• June 16, 2019
• Home workouts
• Natali Michaelis

A pumped back is the dream of many men. There is an opinion that it is almost impossible to achieve a good result if you train on your own at home or on a simple sports ground in the yard. This has already been mentioned many times in various sports magazines, but there are also many examples of the effectiveness of such activities. The desire of people to succeed in pumping up their back muscles, as well as the lack of opportunity to train in a sports club, for some reasons, is a very important incentive to achieve this goal.

Every man wants to hear from his girlfriend that she feels like she is behind a stone wall. But if we talk about the external manifestation of this expression, then the pumped up rhomboid, latissimus and trapezius muscles make a special impression on the female sex. However, many newcomers to this business do not know how to pump up their back at home. In this article you will find information about what exercises to use for this purpose and how to perform them correctly.

general information

Before answering the question of how to pump up your back, you need to study in detail the information about the muscles of this group. Developed muscles in the back help strengthen the main frame, that is, the spine. Thanks to the spinal muscles, the spinal column is subject to the least stress. This prevents injury to the vertebrae during a fall, blow, jump, or even while walking. It is for this reason that the muscles on the back play a very important role in human health, being a kind of shield.

Before pumping up your back, you should pay attention to the fact that there are exercises for development and strengthening for people without health limitations, as well as for those people who have diseases, such as osteochondrosis. This must be taken into account. In this article you can find information on how to pump up your back for ordinary people, as well as athletes with osteochondrosis.

What does the location of a tattoo on the back mean?

When choosing a tattoo and a place for it, you should carefully consider your decision and consult with a tattoo artist. Quite often the back is chosen as the place to apply the design. There is a large space for applying tattoos of different sizes, on some parts of the back the process of getting a tattoo is almost painless, it only depends on the choice of clothing whether the tattoo is visible or not.

We must remember that caring for a fairly large tattoo on the back is difficult to do on your own.

Main places for back tattoos:

There are places on the back that are painful for tattooing - the shoulder blades, spine, lower back. In these parts of the back, the bones are located almost under the skin.

Features of the exercises

First of all, you should understand the main nuances before performing exercises at home. It should be noted right away: if you want to have a good, pumped up back, then it is not at all necessary to visit the gym. Although many experts recommend performing all exercises in fitness centers. Before covering how to pump up your back muscles at home, you should abstractly imagine which specific fibers are located in a given area. After all, a person must know what he is training.

First of all, the upper back area should be mentioned. It is located from the neck to the shoulder blades. This muscle group includes the trapezius and rhomboid muscles. The trapezius can be well pumped with dips. And the rhomboid muscles in most cases are pumped by doing pull-ups on the bar.

The next zone is the middle of the back. This area accounts for the main volume of all muscle fibers. This is where the latissimus muscles are located. Please note that the more you pump this area, the more beautiful the terrain will be. It is much easier to use such muscles. If you don’t know how to pump up your back muscles in this area, then there are a huge number of different exercises for this, which we will look at below.

The next zone occupies the area along the entire spine, starting from the neck and ending with the lower back. This muscle is called long. Thanks to it, the spine is strengthened. To pump these muscle fibers well, you will need a load such as hyperextension.

Beautiful flower tattoos on the back for girls

Tattoos in the form of flowers, single or in a composition, are considered mainly female designs. Flowers are combined with other flowers, inscriptions or animals. In this case, you should think not only about the correct composition, but also about the combination of meanings of the selected symbols. Conflicting images will spoil the overall picture.

A single round flower can be placed on the buttock or shoulder blade. Place an elongated flower with a stem along the spine, a small one - on the lower back.

A popular flower tattoo on the back is a rose. The main meaning of this flower is love. Depending on the color and shape of the rose on the tattoo, this can be a positive or negative attitude towards this feeling.

Is it possible to pump up your back muscles at home?

You can achieve a pumped-up back yourself at home. But as mentioned earlier, it is best to carry out all physical exercises in a specially equipped room, that is, in a fitness center or gym. Home workouts are definitely effective, and this is proven by many examples. However, you must understand the difference between working out at the gym and doing intense workouts at home. Thus, if you exercise regularly and know how to pump up your back at home, you will be able to achieve your goal.

But why are the results more significant in the gym? The fact is that growth and progress are determined by increasing the load on the muscles, and this requires a regular increase in working weight. At home, it is almost impossible to provide yourself with various types of free weights that can be used for exercise. It should be noted that only experienced athletes who have been involved in sports for at least 2 years can train constantly with heavy weights. However, at the start, if you want to pump up your back, achieving a beautiful relief and silhouette, you can successfully carry out training on your own at home. But how to pump up your back at home? To do this, you should adhere to some principles.

No. 8 – developed biceps

Biceps don't just appear. This is the result of hard work on yourself. Therefore, when a woman sees a man with strong arms and clearly defined muscles, she understands that such an individual is worried about his appearance and the strength of his arms, which will always be ready to come to the aid of a defenseless and weak female representative.

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Only a strong personality can afford to achieve a beautiful male body. Photos in various magazines do not reflect the work that is usually put into such a “cover”.

Home Workout Basics

If you follow these rules described below, you can achieve noticeable results by exercising at home. So, how to pump up your back muscles? What rules should you follow?

1. Regularity. However, this means that you are allowed to train no more than 2 times a week. This is the best option, since a smaller number of workouts will not allow you to achieve a noticeable effect, and if you do it more often, it will be pointless, because the muscle group needs time to recover.
2. What else do you need to know about how to build up your back muscles quickly at home? At the initial stage and until you have the ability to feel every involved and tense area on your back, the exercises should be performed in 3 sets. Each should include about 15 repetitions. Over time, with the acquisition of this skill, you can move on to training to failure, that is, perform approaches as many times as you have enough strength to do it.
3. Speaking about how to pump up a man’s back, you should also pay attention to the fact that under no circumstances should you start training with strength exercises. The fact is that this can cause injury. Therefore, before any exercise, you should definitely warm up and do a joint warm-up.

Since muscles have the ability to get used to the nature and plane of the load, it is best to alternate the training program.

Each lesson should begin with basic exercises. As a rule, 1-2 is enough. During execution, two or more joints are involved. At the end of the workout, 1-2 isolation exercises are performed, when one joint and one muscle are worked.

Back training for weight: program and set of exercises

Do you want to build a wide and powerful back? Calum Vaughn Moger's back workout will help you build massive lats!

Back workout for weight

Luxurious shoulders, bulging biceps, triceps are worthy rewards after training. But what about a powerful back? How about back muscles that outshine the sun? If you don't have them, now is the time to build them. A strong and well-developed back is the main thing for a physically balanced and functional athletic body.

If you've been putting back training on the back burner, don't worry. Calum Von Moger, who bears a striking resemblance to a young Arnold Schwarzenegger, will help you.

Build up your lats with Calum's tips and back training program.

1Focus on multi-joint exercises

Calum's best advice is to start with multi-joint exercises. This is the best route for beginners. That's how he started out.

Calum believes that core exercises will not only help develop your back, but will also help with coordination and strengthen your core.

Choose movements like deadlifts—which work your back, legs, and glutes—as opposed to isolation exercises like straight-arm cable rows.

Another rule is never sacrifice technique for more weight. Throwing a bunch of iron onto a barbell to increase the size of your back on a barbell deadlift is a recipe for diminishing results, not adding mass.

Calum has been taught by many years of experience to monitor the technique of performing exercises. He says he's tried and used heavy weights before, both for deadlifts and bent-over rows, but it's not good for muscle building.

2Create a brain-muscle connection (neuromuscular connection)

To tone up his massive back, Calum focused on neuromuscular connections and the muscles began to grow.

Although he has always had a well-defined and prominent back, Calum hasn't always enjoyed training this specific body part. He would rather bench press or squat to strengthen his quads. But last year he noticed a difference in the width and thickness of his back, which prompted him to take action.

Calum has also recently created a strong mental connection with his back. He says the best thing about back training now is the brain-muscle connection that I have. He usually tries his best to activate his back muscles. Calum says he didn't know how to stretch before, but now he can do multiple stretches, which makes the workout much more effective.

3Pull, Pull, Pull

When it comes to your back, barbell rows and wide-grip pull-ups should come to mind. Calum believes that for a good, wide back, the bent over row is ideal because it initially targets the middle of the trapezius muscle, which lowers the center of your back.

Combine it with a lat pulldown to develop width. Think about your back during every workout to maximize the involvement of all fibers.

4Stretch and contraction

To build a powerful back, the key is that you stretch and contract every muscle at the peak of each set. Isometric exercises—such as stretching, counting to 5, and relaxation—help activate and fatigue this muscle.

On topic: First time in a rocking chair

Any isometric exercise increases the time the muscle is under load and strengthens the neuromuscular connection with each movement. The result is more than just a great mass!

The correct technique for performing the exercise and involving the maximum number of muscle groups and muscle fibers in the work will help pump up a massive back.

Advice!

Are you ready to put these tips into action? Start working on your back using Calum's advice. Push yourself to lift heavy weights the way you need to, but stick to proper form and rest periods.

Rest 30-60 seconds between warm-up sets

Rest 60-90 seconds for working sets

Source: https://www.bodybuilding.com/fun/calum-von-moger-back-workout-build-a-massive-back.html

Source: https://AthleticBody.ru/nakachat-massivnuyu-spinu.html

Traditional pull-up

Pull-ups are another effective exercise to strengthen your back muscles. You need to hang on the bar, while your grip should be straight. Place your palms slightly wider than your shoulder joints. Pull yourself up so that your chin is parallel to the bar. Then lower yourself down. During the exercise, the elbow joints should be fully straightened.

It should be noted that the crossbar should not be grasped with your thumbs. If this rule is not followed, there will be a partial redistribution of the load on your biceps.

Dumbbell row

We continue to look at how to pump up your back at home yourself. Another effective exercise is the one-arm dumbbell row. To do this, take the starting position: the supporting leg should be straight, and the second should be rested on the plane, the knee bent. Take dumbbells in the hand that is located on the side of your straight leg. Focus on your other hand. The palm should be under the key joint.

Keep your back arched in the lower back, lift the dumbbells up in the same plane with your body until maximum muscle contraction. Return to the starting position.

Push ups

If we are working our back and arms, then push-ups are the best exercise to do at home. There are many types of this exercise, but start with the classic ones. Remember that during push-ups you need to place your hands wider than shoulder width. In the starting position, the body should be a straight line. When performing push-ups, lower your body as low as possible. As you rise, straighten your arms at the elbows.

A good variation of push-ups is to perform this exercise with some kind of elevation under your arms. It could be a stack of books. By doing push-ups in this way, you increase the amplitude of work on the back muscles.

In addition, an elevation can be made for the legs. When performing the exercise in this form, hold the body at the lowest point for greater effect.

Deadlift

Take the starting position: your back should bend in the lumbar region, bend your legs slightly at the knees and place them shoulder-width apart. Take the dumbbells in your hands and lower them in front of you. The tilt should be done slowly. The exercise is done until your body is parallel to the floor. The dumbbells should be kept close to your body during the exercise. Take the starting position, straighten your body completely.

Full back tattoos for girls

Entire paintings are chosen to be painted over the entire space of the back. Sometimes such drawings make sense only to a certain circle of acquaintances. Paired tattoos on a variety of topics are also popular. A tattoo on the entire back requires patience from a girl. To complete the picture, the drawing is applied even to very sore spots.

However, when the tattoo heals, the effect of having such a picture on your back will be impressive.

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.

Three types of male body

There are three main types of male body types. This includes concepts such as endomorph, mesomorph, ectomorph.

Endomorph men are distinguished by wide hips, short limbs, a round face, a massive and short neck. This type is more likely to become a victim of obesity.

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Mesomorph men have an athletic build - they have a wide chest, developed muscles, a long torso and proportional limbs.

Ectomorph men have a thin physique. Nature has endowed them with long limbs, a short body, a very thin layer of fat and elongated, elongated muscles.

But as life shows, a “pure type” is rarely found. Classic representatives of these types usually have one more trait from the others. So, an ectomorph can have a long body, while an endomorph can have a thin face. It turns out that usually every man combines two types of physique in different proportions.

Features of training for people with a sore spine

The back muscles play an important role in creating conditions for the normal functioning of our body. In particular, they are directly involved in the formation of the muscular corset of the spine, thereby helping to relieve some of the load from it, as well as the formation of correct posture. At the same time, weak muscles are a direct harbinger of back pain, including those associated with disruption of the normal functioning of the spine and its components. Want to avoid such a fate? There is only one way out - pump your back.

How to pump up your back, how to do it correctly? The questions are not idle; for this purpose, you can independently perform a certain type of exercise. But to avoid wasting time or harming yourself by performing exercises incorrectly or choosing them incorrectly, it is better to take the help of a specialist who will tell you how to pump up your back muscles. When searching for a specialist, you must take into account that you need a professional in the field of therapeutic medicine, and not just a trainer preparing champion bodybuilders.

Before you start strengthening your muscles together with a specialist, even if you are not yet suffering from back pain, it is better to undergo an examination. It will determine the condition of your muscles and spine. Based on its results, independently or together with a specialist (the latter is better), they select a set of exercises and methods for performing them. When selecting exercises, of course, it is necessary to take into account the degree of load that occurs when performing them on the spine, its parts and the back muscles.

Therapeutic exercises for the back muscles when suffering from osteochondrosis will help you improve the mobility of the spine, strengthen the back muscles and thereby restore your posture.

One of the main exercises with which it is advisable to begin and end physical therapy classes, including at home, is the hanging. Its correct execution (with the obligatory relaxation of the back muscles) helps to stretch both the spine and the muscles directly. To perform this, you can use a horizontal bar or a wall bars. If they are not available, any well-fixed horizontal crossbar or suitable strong tree branch will do for this purpose.

It is advisable to perform the exercise for up to 2 minutes. If you can’t, do it as much as you can, gradually increasing the execution time.

Then try to pull yourself up (this helps strengthen the muscles of the arms and upper body), do a backbend, a corner (legs bend forward at an angle of 90% to the body). Calmly, without jerking, smoothly perform these and subsequent exercises of your complex. Don't forget to take a short rest between exercises.

If there is no discomfort or pain during the exercises, you can increase the load and add more strength exercises, in particular, such as “Strong Back”. It is suitable not only for patients, but also for healthy people who do not suffer from back pain, as a preventive measure. Its regular implementation allows you to strengthen the muscle corset, this happens due to the fact that the back muscles work to the limit.

It is performed as follows. We lie down on the mat, place a flat cushion under the lower back, bend our knees slightly and spread them pelvis-width apart. With some effort, we direct our toes towards us, and press our heels onto the floor. The elbows are also slightly bent and the hands are tense. The exercise is done with a bench press: the head is raised, the back of the head is lifted off the floor, the chin is pressed against the chest with force. You need to feel how the muscles running along the entire spine stretch. Legs and arms are tense. Hold this state for a few seconds. Next, we move to the starting position and relax.

Big back. Instructions for pumping up a massive back

A powerful back undoubtedly makes a huge contribution to how developed your overall physique looks. Learn to focus your training program on developing your back muscles, and the results will follow.

It doesn’t matter what time it is - beach season or the winter off-season, which many use as a mass-gaining period - take a look at any gym and you will notice how everyone (okay, not all but very many) are simply obsessed with chest training. While undoubtedly a critical part of your workout plan, it's clear that the chest isn't the only muscle group that deserves close attention.

On the contrary, training your back is much more important than training your pecs, deltoids, and all the other muscles involved in pumping up your ego on the bench press.

Read on to find out why balance between your pectoral and back muscles is so important, and you'll also learn some of the tricks to super-effectively pumping up your back muscles.

The pectoral (pectoral) muscles look very cool in the mirror, but if we consider the chest in terms of strength and size, it is very much inferior to the array of back muscles.

The back is one of the largest muscle groups on the human body. The back muscles are the latissimus, trapezius, dorsi extensors, and even the rear deltoids can be classified as muscles that form the outline of the back.

Attention!

Along with these large muscles, there are a huge number of small muscles located on the back, forming a connected group.

This complex is what gives you real strength, not just in the deadlift, but ultimately in most other movements that require balance and core stability.

In fact, neglecting back training in favor of chest training can cause injury in the long run. This is why your shoulders are your most vulnerable, moving joint because an imbalance in your pulling and pressing movements will simply tear them apart, especially if you press in the wrong position.

Chest can be “Forward to the podium!” muscle, and look cool in the mirror, but speaking in terms of volume and strength, they are nothing compared to the back!

Even if you have steel shoulders, keep in mind that an underdeveloped back just looks pathetic and stupid. You may have decent front form, but you need to understand that from any angle other than the front (and frankly, the lats are clearly visible in this pose as well) a lack of upper and lower back development will make it obvious that you've been spending too much time benching. on the bench.

Pull to grow

So, what is the best exercise to tone your back and avoid the risk of injury due to imbalance with your front? In my opinion, craving is king. There are many great variations of rows, but in general, horizontal rows are what you need to maintain balance with all those flat and incline presses and other chest pressing movements.

If you're equally strong on the barbell row and bench press, your shoulders are less likely to get damaged and you'll have a good chance of achieving a powerful, balanced physique. Barbell rows are definitely your best bet until you need to bother with some isolated rows for back detailing.

Important!

Combine barbell and dumbbell rows, occasionally diluting them with crossover rows, and this will bear fruit for quite a long time.

More advanced lifters may need more sophisticated pulling movements to target their relatively weak backs, but unless you're an old-timer at the gym and need to add mass throughout your body, focus on simple, basic movements.

Pull-ups almighty

Even though rows are my favorite exercises for the upper back, pull-ups rightfully take their place. Namely pull-ups, not rows of a vertical block behind the head.

Cable rows are great for everyone when you're doing a super volume back workout, but if you're relatively strong, you should be pulling your body toward the bar.

Building strength with intense bodyweight pull-ups and periodic sets of pull-ups with additional weights will do almost as much as deadlifts in keeping your shoulders healthy and strong.

Deadlift for volume and thickness

This wouldn't be a complete back training article if I didn't include deadlifts. I can't say that the deadlift does much to balance out the pressing loads on the chest, but it does help build muscle in the lower, middle, and upper parts of your back, which gives you stability and strength in all other movements.

On the subject: How to build muscle for a skinny girl

Some lazy trainers cite the example of some pro bodybuilders who supposedly never did deadlifts (or deadlifts), but I don't buy that. Unless you're a genetic freak, or you have an insane amount of pushback from horizontal rows and pull-ups, you'll never get a 100% developed back without doing deadlifts.

Putting it all together

How can you incorporate these above approaches into your back workout? The answer depends on your current training split.

If you train your back once a week and it is, like most people, your weak point - you need to reconsider your program and set aside a second day for the back, despite the fact that you will have to combine some muscle groups.

On back day, you'll want to focus on lighter lifts—bodyweight pull-ups, pull-downs, and machine rows. On another day, you do a heavy workout with deadlifts, barbell rows, other free weight rows, and pull-ups.

On the other hand, if your split breaks up the upper and lower parts, then you simply need to incorporate upper back movements—pullups and rows—into every upper back workout, usually after pressing work.

In addition, do conventional full-range deadlifts in every lower body workout. Add sumo deadlifts to leg day if you have time to recover.

Even though your back isn't visible in the mirror, it's a muscle mass that is critical to keeping all your other muscles looking good while enhancing your overall appearance of fitness.

Source: https://fitago.ru/programma-trenirovok/6-bolshaya-spina-instruktsiya

How to achieve results as quickly as possible?

So, now you know how to pump up a man’s back at home. However, many are interested in the question of how long it will take to strengthen the muscles in this area. If you adhere to all the nuances and rules described below, you will be able to achieve your goal as quickly as possible. These rules include the following:

1. At the end of your workout, be sure to do stretching exercises. Do not ignore this point under any circumstances, since such exercises are very important for the development of muscle fibers. In addition, stretching can minimize the discomfort that occurs after intense physical activity.
2. It is necessary to increase the load by increasing the working weight, but in no case by increasing the number of repetitions in the approach.
3. It is important to follow the specifics of proper nutrition. An athlete's diet should consist of half complex carbohydrates, a third protein, and the rest fat. Quality nutrition plays a vital role in building muscles.

What patterns should you avoid on your back?

Before getting any tattoo, you need to carefully study the meaning of the design and the colors in which it is planned to be done. You cannot tattoo images whose meaning does not correspond to the inner world of the wearer; the problems of perceiving a tattoo and its challenge to the inner world can shake the psyche.

For example, a butterfly on the lower back is a distinctive sign in the field of prostitution. A meeting with a person who knows this can end in at least embarrassment.

• Unfamiliar symbols in dead languages, hieroglyphs chosen because they had a beautiful shape. The unknown meaning of the inscription can affect a mystically minded person in the saddest way. All this can ruin your life, even if you use a tattoo of this content only on your back.
• A small drawing on the back will interfere with the application of a large picture in the future.
• You should not choose large drawings for the first time. The potential carrier's relationship with pain and tattoo ink is unknown.
• A too small tattoo on a large area of ​​the back can look unsightly, especially if placed without much thought.

The right back tattoo, done in a good tattoo parlor, will help change your life for the better. Careful care will eliminate complications and deformation. The drawing will delight the wearer and those around him all his life.

Article design: E. Chaikina