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    29 views8 pages

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    aoa017 Back Training Tip fo Hypertophy - Renaissance Periosization Renaissance Periodization Blog Back Training Tips for Hypertrophy (https://renaissanceperiodization.com/back-training-tips- hypertrophy/ by adiin on van 9 2017 ’ o 6 ° (HTTPSIrTWITTER.COM/NTENTTWEET?._797_ (HTTPS: EDO COM/SUBKNPS:/PINTEREST COW/PIN/CREATE/BUTTON?? by: De Mike lrastet. Hare are some helpful tps for your back training. Please note that these are averages based on my experlence working with Lote of ellents and my ‘own training The recommendations here shouldbe food for thought or places to start, not dogmatic serptures to follow to the leter Hf you haven't seen it ye, please check out the Training Volume Landmarks for Muscle Growth (hrpsfrenalasanceperiocization.com/training-volume- landmarks-muscle-grow:h/) artele. discusses the theoretical and practical bases on which the upcoming recommendations are made. And if you (ve tie info but wan help in bulsing your own workouts from the exper: scientists at RP, check ott the super popular Wale Physique (hetpsironaisancoporiozation cor/shopimale-physiqus-training-templat/) or Female Physique (tipsrenaissaneeperiizaton.comishopirp- ferale-physique-training-terpates-2/) Template Male Physique TRAINING TEMPLATES (haps ENAISSANCE — PERIODIZATION i training-template/) Simpify your training and lt the experts take the guess work out of it for you withthe Mala Physique Templates! Because the back is large and mult-musclad bodypart perhaps afcund 8 sets per week are needed to keep back galne from slpping away. That should probably be epit prety evenly between vertical and horizontal pulling movements, wey: hits: enaissanceperiosizaton.comback raining tips-ryperrephy? 18 aoa017 ‘Back Training Tis fr Hyperohy - Renaissance Periosization ost intermeciat-advanced liters need atleast 10 sets of diract back work per wask to make gains, and for some, it's even more than that Most people respond best to between 14 and 22 weekly sets on average Rv: ost peosle seem to encounter serous recovery problems above 25 sets per week. But some people can train abit n excess of that amount and stil be ok Expecinlly when individuals are both well rained and sil reiatively Ugh, they can often hana prety high volumes Brarceas: ‘Because “the back” ont @ muscle or oven several muscles but rather a large assorzment of aejacent muscles, I's bast to thnk af back training by pling it up into the exercises that raqure horizontal pulling and shore tat require verial pulling Horizontal Pung Barbell Bent Over Row (tpaviyoutu beo29SvwxiFea) Underhand €2 Bar Row (payout be/ROINQUEKZO) Row to Chest (httpfyoutuibe/sRT= e11Ks20) {eaem Dumbbell Row (heps:lyoutu be/Wav_SoJsPU) ‘Chest Supported Row (tpaiyoutube/alse7uwm90u) Row Machine | (tpadiyoutubalusaya@_ LOU) 2-Arm Oumbeell Row Ctpaiyoutu e/otyPuxatvs) (tpesiyeutu belyaTHOLaxceg) (tpeiyoutu be/NFanoNsareg) Paral Pulp (htpaiyouu be/IFyOmuD RE) Underhang Pollap (tpaiyoutu be/SmRet0Je54) Wide Grip Putiup (tpe:youtu belHowProuez¥8) Assisted Overhand Pullup Ctpaiyouru befghhiveseTe-D Assisted PaaletPullup (ptpeiyoutube/UNotySbidG4) Assisted Underhang Pulup (hps:fyouru be/2PceerTt=5w) Normal Grip Pulizown (htpaiyoutu bee Qr791U)MeQ) Parallel Pulldown (mpeiyoutube/atjeto2_ ew) Underhand Pulldown (ps:youru befbxtewitvh28) Wide-rip Pulldown (htpeyoutu be nyoFX-x6ea) Narrow Grp Pulldown (haps:fyoutube/Qahwxzovde) Frequency: 2a times per week rumarous and spread over wide area, and because the moves that tran ther amnplay many of them at onc, the back ean take one hell of beating in a single session or be tained with smaller, more fvequant session. As you gat stronger, you'll satice that ‘overloading the back generates so much fatigue that overload frequency might have to fall with time. My own back has (thankful) gotten so big that ‘can only eally taint super hara once a steek, and the other session needs to be a lighter, lees voluminous session ro that | ean recover Intensity (Loading: Because the back ie complex serlas of muscles, many of them of diferent architecture, back taining should be done Uuough a variety af intensity land thus rep ranges. Reps as low as 6 for pullups and as high 2620 for pulldawns or machine rows are not uncommon In back taining, and of course ‘everything in Brween, Variation: What makes back a bit different from most ather muscle groups is that it needs BOTH vertical and horizontal stimulus within each mierosyele, Tis means tnt Ifyou traln back twice a week (to keep the example simple, you should focus most of your exercises on one of those days in the horizontal plane, and on the other day in the vertical plane. What you can also do is Include some ofthe altarnate focus exercises in each session, but {do them at tre ond of tne session and for less woight anor volume, This way, bath vertical and horizontal components are hit each session, ut ‘etch is prioritized one time and gets to recover a bi extra the next. Heras an example: tits: enaissenceperiotizaton.comback-triningtips-hyperrophy/ 28. saoa2017 ‘Back Training Tips fr Hypertonty - Renaissance Periosization Monday: Barbell Bont Rows 6 sets of 10 Pulldowne 9 aete of 5 Thursday: Pullups Weightod 6 sets of Machine Rows 3 sats of 10 Range of Motion: Not only isi important to do full range af motion for full development an back moves i's alse important to prevent cheating with momenturn. Of all the bent rows ever done to date on this earth, perhaps only about 6% of them were done with actually good technique. The rest were done with some degree of swinging, and often that degree s quite absuraly high. Remember the only thing you get from swinging s the Involvement of your logs, and unless you'e traning lags and back with one exercise (he deadlift), there's no raem for moving your terso up and down to help you if. Also, the last LOVE peak contractions, so bring that pulldown bar all the way down to your chest with each rep. YES, you'll have to lose some weight fff the stack, but if you're thereto impress yourse! with your strength, doit in the power rack, not on 3 pany machine like the iat pulldown, And yout also eee Lots of people doing pullane with only the mid-range... hey never go down to a dead hang of come up all the way to at Least get thelr ‘chins over the ba. While this can be quite rewarding fr the ego, sparing tthe Insult of struggling with reps in the pullup you never thought you'd have to again. i's not maximally productive and should be avoides ‘Special Metabolite Techniques: 0 far a8 | know, metabolite techniques dant really do much forthe back. Outside of gant sets for machine rows or pulldowns, mast back taining is tty basic. You can try to superset back moves one after ancther (auch as pulldowns to rows). and that might work, but for me personaly it does doa wnate lot Perlodzaton: Jus Uke with mest boayparts, you fist metorycle should be moderate weights and reps. The next mesocysie can be more of the same with perhaps ‘lignly different reo ranges and exercises, OR it ean be & higher volume block Vat incorporates lighter weights (closer to the 6ORARW mark) and higher reps. ter tnat meso, a shorter (5-4 weeks) mesoeycie of strength traning (70-85% IRM) with lower volumes is Lkely a go08 idea to resenstize your muses for more growth, at which point you repeat the process. ‘Sample Programming hits: enaissanceperiosizaton.comback raining tips-ryperrephy? aoa017 Week 1 Week 2 Week 3 Week 4 Week 5 ‘Special Notas: Desdlfting and sti egged deacitts can help Hulda massive back, Plesse see the training ti article on gluta to get some insignt on dead Back Training Tip fo Hypertophy - Renaissance Periosization Monday: Barbell Bent Rows 155ibs 4 sets of 8 Pullups bodyweight 30 total reps Monday Barbell Bent Rows 165lbs 5 sets of 8 Pullups bodyweight 35 total reps Monday: Barbell Bent Rows 175lbs 6 sets of 8 Pullups bodyweight 40 total reps Monday: Barbell Bent Rows 185|bs 7 sets of 8 Pullups bodyweight 45 total reps Monday: Barbell Bent Rows 155\bs 2 sets of 4 Pullups bodyweight 15 total reps hits: enaissanceperiosizaton.comback raining tips-ryperrephy? Thursday: Weighted Pullups Slbs 4 sets of 10 Cable Rows 140\bs 3 sets of 15 Thursday: Weighted Pullups 7.5lbs 5 sets of 10 Cable Rows 150\bs 3 sets of 15. Thursday: Weighted Pullups 10bs 6 sets of 10 Cable Rows 160\bs 4 sets of 15 Thursday: Weighted Pullups 12.5lbs 6 sets of 10 Cable Rows 170Ibs 5 sets of 15 Thursday: Weighted Pullups Olbs 2 sets of 5 Cable Rows 100\bs 2 sets of 8 saoa2017 ‘Back Training Tis fr Hyperopty - Renaissance Periosization ’ . 6 ° (HTTPSUrTWITTER.COMANTENT/TWEET? 797 (HTTPS: MEDOI-COM/SUBKNPS:/PINTEREST COW/PINICREATE/BUTTONI? 6 thoughts on “Back Training Tips for Hypertrophy” +B) reer tae eae

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