HOW TO FULLY DEVELOP YOUR BACK ?
I cannot understand why people treat “BACK” and “CHEST” both as a “equal-rights” muscle group while PECTORALIS MAJOR is a single muscle, and “Back” is more muscles I than I can count .
I prefer Spliting the BACK WORKOUT into 3 or 4 “sections”
1) TRAPS/trapezius , PRACTICALLY trained on “shoulder” day
FAST TWITCH DOMINANT, hence big weights and usually up to 8 reps .
trap1: shrugging motions, high pulls, cleans etc
trap2: Rowing motions, facepulls, technical olympic lifts (especially snatch)
trap3: technical overhead motions, scap-ups, full contraction pull-ups
2) LATS/Latissimus Dorsi: PRACTICAL to train on a “back-dedicated” day but taking part in many stabilization tasks.
OFTEN SLOW TWITCH DOMINATED MUSCLE, hence at least 5-15 reps should do the trick.
Pull-ups, chins, rows, pullovers, deadlifts, technical squats (YESSS)
EVERY DIFFERENT GRIP WORTH using , since there are many separate motor units in this muscle.
3) ERECTORS + CORE muscles: PRACTICAL to train “on the LEG DAY”
MIXTURE OF FAST AND SLOW TWITCH muscle fibres, hence anything from big weights and 1 rep, speed work, to slow motion high reps (even 25) should help.
Many different patterns of motion and motor unit activation, for example front squat focuses a lot on higher parts while back squat has emphasis on lower parts.
Back extensions, olympic lifts, deadlifts, squats, neck extensions, single hand exercises.
IF YOU TRAIN USING SPLITS, TRY THAT:
MONDAY: CHEST + LATS
TUESDAY: THIGHS + ERECTORS WED:OFF
THURS: ARMS, FOREARMSFRIDAY: OFF
SATURDAY: SHOULDERS/DELTS + TRAP:1-2-3SUNDAY: OFF
WODYNoLOGy 