Just do 500 pull-ups at a time to get an inverted triangle! Such fairy tales are always deceptive. To get a good enough back, you need to adjust your training. Someone else can do it in three months, so can you.
Most of the time, it's not because your latissimus dorsi doesn't look good, it's because the rotator cuff and upper back muscles tend to be weak.
Can heavy hard pull be improved? Not necessarily. Can a high number of barbell lifts be improved? Not necessarily. To improve your upper back, look at the problem.
Understand the upper back muscles correctly
Admittedly, the stronger your upper back muscles are, the more weight you can lift in most upper body movements. The upper back is composed of the latissimus dorsi, teres major and minor, rhomboids, deltoids, trapezius, and infraspinatus.
All of these muscles help support the heavier back, and they are key to our sculptural back. In addition, their body muscles have to work as a balanced team when they perform a combination, so any weak link can have a negative effect on overall back performance and even weaken overall upper body strength.
1. Shoulder blade retraction
Scapula stability means that the scapula moves freely and provides enough stability to help the shoulder lock in some movements. In this case, the withering or tightening of the shoulder blades is an important function of the shoulder, such as doing squats or bench presses.
Also, make sure your shoulder blades are retracting properly during most upper body movements, which helps increase muscle range, increase tension, and provide a better sense of pumping.
However, excessive retraction can also cause pain, so when you're retracting, make sure your shoulder blades are contracting at the same time, and "suck" your shoulder blades into your body by contracting your back muscles and your serratus anterior (on the outside of your ribs).
Before choosing the weight to use, aim for optimal muscle contraction by maintaining as much tension as possible and then maintaining optimal contraction for as long as possible. This will give you a better understanding of how your shoulder muscles work and react to different movements.
Change the grip
The way you grip affects the muscles you exercise and the choice of muscles to assist, so changing your grip will promote muscle activity and muscle growth.
The forward and reverse grip are the position of your hand during the movement — by changing this, you can aim at the muscle and practice stimulating its movements. The back grip is more isolated than the front grip and targets your biceps as a secondary muscle, while the front grip trains more muscle fibers and creates a better level of severe stimulation to the back muscles, mainly latissimus dorsi and teres major.
Changing your grip occasionally will allow you to work different muscles and increase the force applied to them, helping you build a bigger and stronger upper back.
In many cases, making small adjustments to your grip will change the whole movement, allowing you to work on muscles you hadn't previously noticed.
Angle of 3.
Just as changing your grip can change muscle engagement, changing the Angle of your grip is important to maximize muscle growth (needless to say, changing your grip can also affect the Angle at which your muscles are working).
For example, the trapezius is the second largest muscle in the upper back and needs to be trained from two major angles to fully work its upper, middle and lower parts. The first is a shoulder shrug, the shoulder blades up, and the second is a back and down.
In back work, all exercises can be tweaked to ensure different muscle fibers are available – for example, a lower level rope row can be used to better reach the lower rhomboids and trapezius, while a higher level rope row focuses on the upper trapezius.
4. Pay attention
If a movement is done perfectly, the muscles it builds will naturally show their best shape, while the psychological focus on muscle building seems like a myth. In fact, studies have shown that psychological factors have an effect on how the nerves control muscles during resistance training.
In other words, the work of a muscle is ultimately controlled by the brain, which "communicates" with the muscle by releasing a chemical neurochemical that causes the muscle to contract. So, the more you improve this communication, the better you can control your muscle fibers, and you end up with better quality muscle contractions and better practice.
Focusing on the target muscle will cause it to contract more actively, especially when doing a one-arm dumbbell row. Try it next time you go to the gym and see how it affects your performance.
Similarly experienced old musculars focus on maintaining good form when doing a heavy dumbbell row, and concentrate on fully contracting the target muscle when doing a light dumbbell row.
The intensity of 5.
To accelerate muscle growth, you need to increase the pressure on your muscles by increasing the intensity of your upper back exercises.
A good way to do this is to improve the quality of your training by increasing or decreasing the number of practice groups and times in a pyramid. A technique based on the inverse relationship between weight and quantity allows you to target muscles in an optimal combination of high-frequency, medium-frequency, and low-frequency exercises.
For example, when using barbells to row, you can use this method, starting with a lighter weight, then gradually increasing the amount of weight you use and decreasing the number of movements over time (increasing the pyramid).
Or start with a heavier weight and gradually decrease the amount of weight you use and increase the number of movements over time (decreasing the pyramid).
6. Take time off
Resting time between muscle groups is another key factor in stimulating maximum muscle growth. If you want to do more groups with the same weight and make the most of your training time, it's important to rest your body between groups.
For example, some participants took too short a break between groups during hard pulling, while the other half tended to take a mechanical break until someone asked them if the equipment was running out. If you don't get enough rest, fatigue can become a limiting factor and reduce the effectiveness of your workouts.
Be careful when doing heavy, hard pulls. From a neuromuscular point of view, short breaks are advantageous because they allow you to focus on the nerve stimulation you gained from the previous set of movements.
But how short is it? Studies have shown that resting for more than five minutes between groups of heavy weight training is better, and that resting for more than five minutes almost completely loses muscle growth stimulation, and can't even move on to the next group.
The upper back is a complex muscle group that can be easily injured if you don't pay attention. Considering the importance of the upper back, the above 6 techniques should be combined with our actual training to correct our muscle power. Upper back strength and stability, avoiding shoulder injuries and improving your back is one of the best things you can do, however, every detail needs to be controlled for good inverted triangle posture.
3 months of transformation stunts, is to let your back perfect evolution, all the training is not for training, we need to work out the results in the gym, more is to learn to control your movements, control your muscles. Then it's your back's turn for the next three months.
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