If you are about to train your back, check out these 3 easy tips for hypertrophy that will get you results quite quickly.
These tips were shared by no other than John Meadows, “The Mountain Dog”, a professional bodybuilder, trainer and nutritionist who died in 2021. He is famous for sharing gym tips, and workouts and showing how he trained to achieve his goals.
Although he died, his YouTube channel keeps sharing videos of his expertise that helps thousands of people around the world to achieve the fitness they want.
Check out Meadows’ 3 easy tips for a bigger back below.
3 Easy Tips for a Bigger Back
1. Elbows and Angles
When training your back, you need to pay attention to your elbows are travelling. Depending on the direction, you are targeting a different muscle on your back.
If your elbows are tight and closer to your torso, you are likely activating your lats more. If your elbows are flared out, more perpendicular to your body, you should be focusing on your traps, rhomboids or rear delts.
You also need to make your biceps turn away from your back movements. When doing any back exercise, think about moving your elbow. “Don’t think about pulling with your bicep […] just think about driving with your elbow and you will get a lot of tension on your back.”
When doing back exercises, don’t let your posture break down and turn your spine into a concave shape.
For example, if you are doing lat pulldowns, make sure your posture is up the entire time so that the first tip above (drive with your elbows) becomes automatic and you will be targeting your back more.
You don’t need to overarch your back to fight it, just keep your posture straight. The same thing can be said if you are doing a row, Meadows explains. “If you’re losing your posture, you’re not treating your back effectively.”
3. Full Range of Motion
Meadows like to implement in one of his back exercises’ set an extreme range of motion. “What that means simply is, when you have blood in your back, let’s say you’ve done 2 exercises and this would be your third exercise, then you use extreme range of motion.”
You should incorporate that type of exercise into a roll or pulldown back exercise.
For more information, click on the video below.
Working out your back muscles offers numerous benefits for overall health, fitness, and posture. Here are some of the key benefits of back muscle workouts:
- Improved Posture: Strengthening your back muscles can help improve your posture by providing support for the spine and reducing the risk of slouching and hunching.
- Increased Strength: A strong back can help you perform everyday tasks more easily, such as lifting and carrying heavy objects.
- Reduced Risk of Injury: A strong back can help reduce the risk of back pain and injuries by improving spinal stability and reducing the load on the lower back.
- Improved Athletic Performance: A strong back is essential for many athletic activities such as running, swimming, rowing, and weightlifting.
- Enhanced Aesthetics: A well-defined back can improve overall body composition and help create a more aesthetically pleasing physique.
- Better Breathing: Strengthening the muscles between the ribs and back can improve breathing patterns and lung capacity.
Overall, working out your back muscles is an important component of any well-rounded fitness program, offering numerous benefits for both physical health and aesthetics.
Should You Work Your Back Muscles Every Day?
No, you should not work out your back muscles every day. Like any other muscle group, the back muscles need time to rest and recover between workouts. Overworking them can lead to muscle strain, injury, and fatigue, which can negatively impact your overall fitness goals.
It is generally recommended to give your back muscles at least 48 hours of rest between workouts, allowing for adequate recovery time. Depending on your fitness level, goals, and overall workout routine, you may choose to train your back muscles 2-3 times a week, or even less frequently. It’s also important to vary your exercises and focus on different areas of your back to ensure that you are working all of the muscles effectively and avoiding overuse injuries.