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TNATION

The 4 Rules for a Big Back

The 4 Rules for a Big Back

t-nation.com

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Certain exercises can enhance your awareness of the muscles working in a particular area. For your middle and upper back – the traps and rhomboids – isometrics in the peak contracted (maximally shortened) position tend to work best.

Plate row iso-holds are one option. Start your back worko...

The iso-dynamic method is an intensity technique used to pre-fatigue a muscle group and increase time under tension.

You'll always fatigue first in the shortened range of motion, so by starting each set holding for 10-20 seconds, you'll feel your dynamic reps a whole lot more when you start...

If you can't feel an exercise working the intended area or feel pain doing it, why are you still using it? For building muscle, particularly in an area where you lack awareness, internal cues that help you focus on sensation will be important.

Think:

  • Drive your elbows behind yo...

If you have a good reason for using a partial range of motion , then go for it. But most of the time, you'll want to be using a full range – your maximum available and active range of motion.

If you're d...

  1. Make it a goal to hit at least 18 reps on the standard inverted row (12 reps for women). If you can't, your relative strength needs work.
  2. Pull with more volume than you push.
  3. The more you train your chest like a powerlifter, the more you should train your back like a bodybuil...

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This article contains a basic list of beginner exercises to encourage a good strength-training foundation.

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