Guide for the back training

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The back training is an important component in the entire training program for every strength athlete and bodybuilder. The broad cross with the V shape has always been an attractive symbol of strength and masculinity. Furthermore, a well-toned back muscles also relieves the intervertebral discs and supports the spine, which can prevent nasty back pain. In an intensive back training no muscle is trained in isolation, since other muscles of the back always take on a supporting function. The back training therefore always consists of a target muscle and the associated supportive muscle parts. Below we explain the individual muscle parts of the back and how you can effectively train them with a specific workout.

The trapezius muscle (trapezius muscle)

The trapezius muscle is located in the neck area and in the upper area of ​​the back. It consists of a thin descending, a strong transverse sloping and an ascending part. The descending part is responsible for lifting the shoulders and prevents the shoulders from hanging too far. The sloping part merges the muscles with the shoulder blades and the ascending part ensures the lowering of the shoulders and the lifting of the trunk with fixed arms.

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The Lat (Musculus lattisimus dorsi)

The broad back muscle Lattisimus is the largest muscle in our body. It consists of a flat muscle plate, which is about 5mm thick and changes to the upper arm leg to a nearly 3 cm thick muscle strand. The latissimus ensures that a raised arm can be pulled down (latissimuszug). This sequence of movements is particularly required in the case of throw-out movements in litter and bump disciplines. In supported arms, the latissimus serves as a holder for the hull.

Other back muscles

Other important muscles that are addressed in a back training are the large and the small round muscle, cap muscle, Schulterblattheber, rhomboid muscle and the upper bones and lower bones muscle. These muscles are not target muscles of the back and are therefore not purposefully trained. But they support the two main muscles in different functions and are always trained in all important back exercises.

Back training workout

The basic exercise in every back training are pull ups, In this exercise, the grip is important, as by wide or narrow grip different muscle groups in the back can be addressed. The important back muscles are big muscles like the lat, so you will be able to achieve success very quickly through your workout. The back training is in addition to the abdominal muscle training an important basic training for every strength athlete and bodybuilder. As with all exercises, it is always important to have a fluent movement and a correct technique. A flowing movement is also referred to as functional, which means that the movement is similar to a conventional, everyday movement, such as lifting a beverage box. This natural movement is achieved especially by the exercise deadlift, which specifically trains the muscles for the correct lifting of heavy objects. Below we have put together some workouts that contain the most important exercises for the back. Always pay attention to the grip position, as this significantly influences the influence of the training on the individual muscle parts. You should do this workout at least once a week. Pay attention to the different variations of the individual exercises and make sure that there is plenty of variety in your training program, because not every athlete as a beginner can immediately train a high number of pull-ups.

Back Training Workout 1

  • Klimmzüge mit weitem Griff – 3 x 8-12 Wdhl.
  • Klimmzüge mit engem Griff – 3 x 8-12 Wdhl.
  • Kurzhantel Row mit weitem Griff – 3 x 8-12 Wdhl.
  • Langhantel Row mit engem Griff – 3 x 8-12 Wdhl.
  • Schulterheben mit Kurzhantel – 3 x 8-12 Wdhl.

Back Training Workout 2

  • Klimmzüge mit weitem Griff – 3 x 8-12 Wdhl.
  • Klimmzüge mit neutralem Griff – 3 x 8-12 Wdhl.
  • Langhantel Row mit weitem Griff – 3 x 8-12 Wdhl.
  • T-bar Rows – 3 x 8-12 Wdhl.
  • Schulterheben mit Langhantel – 3 x 8-12 Wdhl.

Back Training Workout 3

  • Klimmzüge mit weitem Griff – 3 x 8-12 Wdhl.
  • Chin-up mit engem Griff – 3 x 8-12 Wdhl.
  • Smith Machine Row mit weitem Griff – 3 x 8-12 Wdhl.
  • Smith Machine Row mit engem Griff – 3 x 8-12 Wdhl.
  • Schulterheben an der Smith Machine – 3 x 8-12 Wdhl.

Back Training Workout 4

  • Klimmzug mit engem Griff – 3 Sätze x 8-12 Wdhl.
  • Klimmzug mit weitem Griff – 3 Sätze x 8-12 Wdhl.
  • Pull-over am Kabelzug – 3 Sätze x 8-12 Wdhl.
  • T-bar Row – 3 Sätze x 8-12 Wdhl.
  • Schulterheben mit Kurzhantel – 3 Sätze x 8-12 Wdhl.

Back Training Workout 5

  • Klimmzüge – 3 Sätze x 8-12 Wdhl.
  • Chin-up – 3 Sätze x 8-12 Wdhl.
  • Stiff-leg Deadlift mit Kurzhantel – 3 Sätze x 8-12 Wdhl. Upright Row mit Kurzhantel – 3 Sätze x 8-12 Wdhl. Pull-over mit Langhantel – 3 Sätze x 8-12 Wdhl.

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