How to Build a 'Back King' - Master These 3 Key Techniques
To measure how strong a person is, look at whether he has been seriously trained by focusing on two parts of the body: the legs and the back. These two parts can reflect whether he has been seriously practicing.
In fact, it’s not just about strength to make your back strong; it’s about achieving other things. If your back is strong, the gym friends will call you ‘Back King’. Let’s share 3 key tips to build a powerful ‘Back King’.
First: Consistency of Movement
When it comes to training the back, there's a clear difference compared to other body parts: we can’t see the muscles moving because we’re facing away from our backs. So, we rely on mirrors or friends to help us practice. When training, focus on feeling whether the muscles are moving. This helps you understand if the movements are correct. Quickly achieve consistency of movement to improve training efficiency and effectiveness.
Before training, we often do warm-up exercises to make the back muscles feel contracted, ensuring that every movement can be completed effectively. During the eccentric phase, we'll feel the stretching of the back muscles. These movements all need to be done with consistency of movement, allowing the brain to communicate with the muscles, making it easy to feel the muscle state.
Second: Warming Up is Important
Warm-up is essential for any training, regardless of the body part. It’s the main focus. Because warm-up can stabilize the core strength before training and allow the training to enter a better state. Take barbell rows for example, when doing barbell rows, you need the support of your legs, especially when bending down, we need the strength of our body to concentrate on the core to stabilize the body balance. When pulling up the barbell, the arm needs to do a fitness movement, but these movements all need sufficient warm-up, so that we can better complete this movement. When warming up, you also need to choose the right action. If you choose the wrong action, it will reduce the effect of your warm-up.
Third: Back Training Choose Pull-Ups
When training the back, the best exercise is pull-ups. Although some people disagree with this point of view, thinking it’s wrong, pull-ups are a very effective exercise to make your back stronger. Many people might choose assisted pull-ups, but assisted pull-ups and pull-ups are fundamentally different. Assisted pull-ups are completed through equipment, which means we don’t need to bear our own weight. But pull-ups require overcoming our own weight. And pull-ups allow us to control our bodies better, making it easier to move.
Because assisted pull-ups are equipment exercises, their trajectory is fixed. We just need to put in effort. Pull-ups require ourselves to control, making it easier for us to balance our bodies. So in the training, we can combine the two actions for training, but we must not let assisted pull-ups replace pull-ups. Each action has its use.
What if you can’t do pull-ups? Then you can use auxiliary tools to train, such as resistance bands, which can complete pull-ups through the elasticity of resistance bands. Of course, there will be some exceptions, such as if your weight is too high, you can only hang on the pole, so you need to start with assisted pull-ups. When you make some progress, then start doing pull-ups, but don’t take big risks, your body is the first.
These are effective training methods. To increase back muscles, you also need to choose the right action and complete these points to make your back thicker and wider, and also improve your endurance and focus your attention.
