Tip of the Week
We have all heard the saying “Shows are won from the back”, and whenever you think of superheroes, a dramatic taper is always apparent . The wide-shoulder to small-waist ratio signifies a dominating, muscular, and fit physique.
So why are so many novice lifters always able to develop their chest, shoulder, and arm muscles so much better than their back muscles? It's called mind to muscle connection. When you can see the muscle working it's easier to engage the proper mechanics to work the muscle; but when you can't see the muscle working, too often what is stimulated most are the biceps and forearms.
I'm going to give you a few tips to avoid wasting your precious time in the gym so you can get the most out of your back workout. First, always use straps when working your back and if you are not a powerlifter use them on deadlifts also. Your grip will never be as strong as your back muscles over the course of a 10 or more rep set, so why sacrifice your back strength when your grip gives out. Second, think about pulling your elbows into your hips. Whether doing pulldown motions or rowing motions, it's all about driving your elbows in and behind your hips. A mistake people often make is dropping your sternum in the contracted position. There is absolutely no way you can retract your shoulder blades and squeeze your scapula if you drop your sternum. So the third tip is to elevate your sternum high when you pulldown or do a pull-up, and arch and elevate your sternum when you do a seated, bent-over or dumbbell row.
Follow these simple tips and you will feel your lats, rhomboids and mid trapezius like never before and your back will Get Big. ‘Til next time, train big and follow me on Instagram @fredbiggiesmalls to see how I train day in and day out.