{"id":1709845,"date":"2022-10-25T07:59:17","date_gmt":"2022-10-25T11:59:17","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1709845"},"modified":"2022-10-25T08:04:38","modified_gmt":"2022-10-25T12:04:38","slug":"breakthrough-back-training-feel-it-to-build-it","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/breakthrough-back-training-feel-it-to-build-it\/","title":{"rendered":"Breakthrough Back Training: Feel It to Build It"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"float:left\"><div class=\"counts mashsbcount\">16<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Fbreakthrough-back-training-feel-it-to-build-it%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1709845&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><div class=\"post\" itemprop=\"articleBody\">\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/10\/6771392ea040b7af09afd946b09031f7525d4e09.jpeg\" data-download-href=\"\/uploads\/short-url\/eL5L58WScaTA4qthlF4goP5kXbz.jpeg?dl=1\" title=\"Back-Training\" rel=\"noopener nofollow ugc\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/10\/6771392ea040b7af09afd946b09031f7525d4e09_2_690x282.jpeg\" alt=\"Back-Training\" data-base62-sha1=\"eL5L58WScaTA4qthlF4goP5kXbz\" width=\"690\" height=\"282\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/10\/6771392ea040b7af09afd946b09031f7525d4e09_2_690x282.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/10\/6771392ea040b7af09afd946b09031f7525d4e09.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/10\/6771392ea040b7af09afd946b09031f7525d4e09.jpeg 2x\" data-dominant-color=\"3D302A\" \/><\/a><\/div>\n<div class=\"onebox lazyYT lazyYT-container\" data-youtube-id=\"M2Oyoj0PIso\" data-youtube-title=\"Feel Your Back Muscles Working to Grow\" data-parameters=\"feature=oembed&#038;wmode=opaque\">\n  <a href=\"https:\/\/www.youtube.com\/watch?v=M2Oyoj0PIso\" target=\"_blank\" rel=\"noopener nofollow ugc\"><br \/>\n    <img loading=\"lazy\" decoding=\"async\" class=\"ytp-thumbnail-image\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/10\/820d671cbb6d2839687bf452836d92dc5f93b0e7.jpeg\" title=\"Feel Your Back Muscles Working to Grow\" width=\"480\" height=\"360\" alt=\"image\" \/><br \/>\n  <\/a>\n<\/div>\n<h3>\n7 Strategies for a Bigger Back<\/h3>\n<blockquote>\n<p>Are you struggling to feel the muscles of your back working? Can\u2019t get a pump back there or a hard contraction? Here\u2019s what to do.<\/p>\n<\/blockquote>\n<hr \/>\n<h3>\nBack Training You\u2019ll Feel<\/h3>\n<p>It\u2019s hard to feel what you can\u2019t see. If you\u2019re struggling to feel your back muscles during training, you\u2019re leaving gains on the table.<\/p>\n<p>Some lifters think they need frequent, high-volume back training to see growth. My theory? That\u2019s only true if your reps and sets are unproductive \u2013 if you\u2019re not truly feeling the muscles work. Tap into that mind-muscle connection, feel every rep in the right muscle, and you\u2019ll need less volume. You\u2019ll also build more muscle than ever.<\/p>\n<p>Your back requires multiple movements, different arm paths, and sometimes special techniques. Here are seven exercises and techniques for breakthrough back development.<\/p>\n<h3>\n1. Isolate Your Back First<\/h3>\n<p>Most lifters start their back workout with a compound exercise, then move to isolation exercises. But if you struggle with feeling your lats or traps in your compound lifts, switch the order: start with exercises that are better at hitting those specific areas.<\/p>\n<p>Use isolation exercises to pre-fatigue the target area. If you go to failure on these lifts, your target muscles will be doing the work. If you go to failure on a compound lift \u2013 and you\u2019re someone who struggles to feel the right muscles working \u2013 you may be doing more for your forearms, grip, or biceps than for your back.<\/p>\n<p>To pre-fatigue your lats, start with straight-arm pulldowns. Do them leaning forward, fully upright, or by adding a hinge. Find what technique works best for you. Do 3-4 sets of 12-15 reps at the start of your workout, and get the last set by hitting eyeball-popping (technical) failure.<\/p>\n<h3>\n2. Try Specialty Exercises<\/h3>\n<p>Dante rows should be at the top of your list. Dante rows are the brainchild of bodybuilding authority Dante Trudel. They\u2019re somewhat of a hybrid between a straight-arm pulldown and a cable pulldown.<\/p>\n<h3>\n3. Make Pulldowns More Effective<\/h3>\n<p>It\u2019s easy to feel pulldowns more in your biceps than your back. So, think about keeping the angle at your elbows as big as you can. This\u2019ll work with most pulldown variations, although it\u2019s harder with fixed machines because the path of resistance is set.<\/p>\n<p>Of course, plenty of lifters have built wide backs without worrying about arm path and biasing different regions of their lats. But for those who struggle with feeling their biceps too much, switching the technique to more of an arcing motion can work better. Keep in mind, your triceps are actually kicking in harder to stabilize the elbow joint, so consider that in the context of the rest of your programming.<\/p>\n<h3>\n4. Do Pre-Set Iso Holds<\/h3>\n<p>If you haven\u2019t felt your mid and upper back working for some time, use pre-set iso-holds to ignite everything between your shoulder blades.<\/p>\n<p>Hold the weight for 10-20 seconds in the peak contracted position and at the start of your set. Focus on squeezing your shoulder blades back as hard as you can. Do it with your eyes closed if it helps. This enhances your focus on that area, builds a good connection, and somewhat pre-fatigues the muscles. Then go straight into your standard reps.<\/p>\n<h3>\n5. Switch Out Barbell Bent-Over Rows<\/h3>\n<p>Barbell bent-over rows are often considered a back-building staple. But many lifters are limited by strength, existing injuries, or fatigue in their low backs. The result? Upper back growth and strength are limited.<\/p>\n<p>Chest-supported row variations solve this issue. If you don\u2019t have access to one, rowing in the Smith machine is an even closer alternative to barbell bent-over rows. The Smith machine allows you to keep the bar close the entire time, it can be used to control how bent over you are, and you can add paused reps into the equation to keep your form honest.<\/p>\n<h3>\n6. Use the One and a Quarter Method<\/h3>\n<p>This allows you to focus and spend more time working the peak contracted portion of your rows. Try them with seated cable rows, dumbbell rows, barbell rows, pulldowns, and pull-ups. The extra quarter-to-half rep should be added in the shortened range of motion where you\u2019ll fail your reps first.<\/p>\n<h3>\n7. Switch Legs to Eliminate Cheating<\/h3>\n<p>Your standard 3-point row will either involve your opposite leg forward to your working arm or feet parallel. With the \u201csame leg\u201d 3-point row, you\u2019ll go against the grain and have the same leg forward as your rowing arm.<\/p>\n<p>Using the same-side leg as your working arm reduces how much momentum you can generate through the pelvis. It also reduces the distance between your upper arm to low back and pelvis, helping you get a good squeeze in your lats as you row inward.<\/p>\n<h3>\nProgramming Notes<\/h3>\n<p>Try these seven exercises and techniques on back day, but don\u2019t do them all at once. Instead, pick just one or two and see how it goes. A little trial and error will go a long way. Remember, your goal is to do less junk (reps\/volume\/exercises) and direct more effort toward the stuff that works.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Enjoyed this article. When you State one should keep a large elbow angle during pull down exercises, are you referring to flaring the elbows as wide as possible during the movement? Thank you<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Glad you enjoyed it. No, we\u2019re taking about degrees of flexion at the elbow joint (eg think of a bicep curl where there\u2019s a smaller angle at the top of the curl and larger at the bottom). So trying to flex your elbow less as you pull down.<\/p>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>7 Strategies for a Bigger Back Are you struggling to feel the muscles of your back working? Can\u2019t get a pump<\/p>\n","protected":false},"author":1,"featured_media":1709848,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[547],"tags":[],"class_list":["post-1709845","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-bongino-report"],"fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1709845","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1709845"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1709845\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1709848"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1709845"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1709845"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1709845"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}