Although science has still not been able to figure out how and why our muscles grow in response to strength training, the very root cause of muscle growth has been established. To pump up a wide back, you need to consider the function of genes. Usually genes “sleep”. They can be compared to inactivated computer programs, but they cannot be turned on by simply pressing a button.

In fact, the genes are awakened by a powerful force load. However, studies have shown that for an ordinary amateur, any training program “works” for only 2-2.5 weeks. Then you go to the gym empty.

Science offered a revolutionary way out. It turns out that in order to pump up a wide back, you need to train in short cycles. This is reminiscent of the well-known cyclic training, only before the bodybuilder first tried to pump up mass, and then fought for muscle “relief” … From now on, the athlete had to alternate polarly different training modes: pumping and low-repetition strength work with basic exercises. The method was pioneered by multiple Olympia champion Ronnie Coleman.

The application of the new method in the practice of amateur sports brought phenomenal results! Muscle growth of amateur athletes has accelerated fabulously! However, the real breakthrough came when contrast training began to be used as part of a weekly microcycle!

Today, such a training system is dominant in bodybuilding. Try it on your back and you will see: the system is phenomenally effective!

These workouts are part of a weekly split that includes training other muscle groups as well. Rest between back workouts is at least 72 hours.

PULL-UPS

START: Get into a hanging position on the bar. The grip is wide.
EXECUTION: The lifting of the body is carried out due to the strictly isolated movement of the elbows to the bottom. Don’t pull yourself up to the bar with your arms. This makes the exercise meaningless. Do 8-10 reps per set. If you don’t have enough strength for a full set, perform it in the “rest-pause” style, lowering yourself to a low support in between.

BELT ROW IN INCLINE

START: Get into a bent-over position, holding the bar with straight arms at your hips. Keep your back straight. Do not tilt your head back, keep it “in line” with the spine.
EXECUTION: Due to strictly isolated lifting of the elbows up, pull the bar to the belt. Without pause Return the barbell to its original position in front of your hips.

DUMBELL ROW

START: Take the position of emphasis on the straight arm and knee of the leg of the same name. Straighten your other arm and hold the dumbbell near the floor with a neutral grip.
EXECUTION: Due to the isolated lifting of the elbow up, pull the dumbbell to the belt. Without pause подконтрольно верните гантель в исходную позицию. Perform all given reps with one hand, then switch hands.

WIDE DRIVING TOP

START: Place your knees under the machine’s supports and firmly fix your body in a sitting position. Ask your partner to give you the handle and grab the ends with a wide grip. EXECUTION: Without tilting the body back, pull the handle to the chest due to the isolated downward movement of the elbows.
DO NOT! Do not do the exercise to “failure”! Apply critical weights, but break off the sets for a repetition to “failure”.

T-BAR ROD

START: Take the position of the chest support on the support cushion of the simulator. Grasp the handles and remove the weight from the stops. Fully straighten your arms, keeping the weight on the floor. Feel a strong stretch in your back muscles.
EXECUTION: Pull the weight towards you due to the isolated upward movement of the elbows. Without pause верните отягощение в исходную позицию на прямые руки. Do not allow the muscles of the arms to participate in the thrust, otherwise the load on the back muscles will be significantly reduced.

BELT DRIVING SITTING

START: Take a sitting position on the bench of the simulator and rest your feet on the footrests. Straighten your arms completely and lean back slightly so that the cable of the block is taut. Weights must be removed from the support and held on weight.
EXECUTION: Pull the handle to the belt due to the isolated abduction of the elbows back. Do not allow the muscles of the arms to participate in the thrust, otherwise the load on the back muscles will be significantly reduced.