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Training
Bigger Stronger Leaner
Most thoracic extension exercises are mobility exercises, like cat-cows or foam roller
extensions. Those are cute, but you'll need to load up this pattern for serious gains
at some point.
Chest-to-Bar Pull-Up
Doing pull-ups like adds range of motion. This should be standard. You're short-
changing your upper back when you leave those last inches untrained. It also gives
you an objective benchmark: when you can no longer get this high, you've hit failure.
Furthermore, don't think "chin above bar." That's a lame cue that causes cheating
with leg drive and reaching with your chin. Think chest-to-bar and elbows-to-hips.
This is the optimal path.
If you can't even do one rep like this, you've been doing partial pull-ups your whole
life. Instead, use the assisted pull-up machine to nail down this pattern. There's no
shame.
If you don't have rings or rotating attachments, do the good old bent-over dumbbell
row. Keep your glutes against a wall for more stability. You can also tie the free
handles to any back machine to enhance the stimulus.
3. Use Straps
I don't know where the hate for straps came from. Seems like there's an irrational
fear that your grip will weaken. The truth? Serious lifters should need straps for
heavy rows, pulldowns, and pull-ups.
Most people's back muscles will develop faster than their grip, especially females
with a naturally smaller wrist. You can either let your grip fail on an exercise that isn't
even intended for your grip, or you can use straps and experience your back
reaching muscular failure.
Straps also leave your forearms less fatigued so that they can handle more weight
on actual forearm exercises, like farmers walks and wrist curls.
My rule of thumb? Go strapless on warm-up sets and slap on the straps for all your
heavy work sets.
Most lifters rarely feel the individual regions of their back working. You may have
never felt your mid-back experience excruciating tension. Let's change that so your
rhomboids and mid-traps can grow thicker.
Flare your elbows and squeeze your shoulder blades together at the end of each
rep.
It's not quite a row and not quite a pulldown. It's a hybrid that directly pulls in the
direction of the rhomboid fibers. Cramping is normal if you're not used to this.
2/1 Pull-Ups
These allow you to overload the eccentric/negative contraction of the lats. Do them
enough and you'll be able to do a one-arm pull-up as well.
If you have to work out at home, back training can feel impossible. Instead of
whining, do these. They'll torch your back and give you some glute stimulus as well.
One of the keys to making high-frequency training work is doing different movement
patterns or changing the exercise stimulus on different days.
As long as you can progress each movement, don't be afraid to frequently train your
back, even as often as 3-5 times per week. This also allows you to spread your back
volume across the week instead of doing it all in one day, which can compromise
performance.
If your back is lagging behind other muscle groups, make sure you train it first within
that session.
If your mattress is unsupportive, it can cause back pain (1). Today's average
mattress is designed for soft humans who don't lift. Your back muscles are probably
above average and (hopefully) getting bigger. You need more support, so a firmer
mattress is worth the price.
You're spending a third of your life on your mattress, so get one with support or
compromise your back training and recovery.
Reference
Calvin Huynh is a strength coach and online trainer, working in Southern California. He helps
average guys lift heavy and look amazing.
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