How to pump up your back muscles | basic exercises for the muscles of the back

Pump the back muscles

How to pump up your back muscles | basic exercises for the muscles of the back

By admin 6 Comments July 6, 2018

Last Updated on

Not only does the inflated back look amazing, it helps the athlete achieve his goal, greatly facilitates everyday life, protects the spine and provides posture!

Knowing how to  pump your back is a sacred duty of every athlete and athlete, regardless of the sport: pumped muscles of the back are equally necessary for powerlifters, swimmer, martial artists and especially for bodybuilders.

There is nothing more stunning than the well developed muscles of the back, wriggling like the roads on the map: wide dorsal, like the wings of a jet plane, and the muscles of the lower back.  In your back anatomy, there are several individual muscles lies within, which needs your keen consideration so you can target them in an effective manner and develop a solid back. Be sure to warm up before training!

Some muscles that are most massive and functionally vital lies in your back anatomy. Back muscles are the very ones who are responsible in supporting and protecting your spine, enabling you to stand straight, reach, pull and extend your arms and torso.  

Nevertheless, despite its vitality, most people nowadays take these back muscles for granted. Not taking into account the possibility of developing poor back muscles which may cause all muscle tweaks and pulls to imbalances of the musculature which may end up a long term back pain as an effect.

Few in the gym can boast of a swollen back. So let’s figure out how to properly pump your back, and what exercises to perform for your back muscles.

 

back exercises

 

Most visitors to gyms, neglect basic exercises for the muscles of the back, swinging mainly the pectoral and biceps, this is especially what beginners like to do, come into the hall and spend hours pumping their breasts and biceps. Not realizing that the real power in the “core” and this is the back and legs. Across the lower part of your back lies the broad muscle popularly known as “lats” short for its original name, lattismus dorsi, which is referred as the biggest back muscle in your upper body. It is responsible for the movement of your core and arms and it works along with the muscle in your outer back called teres major to help move your upper body. Aside from that, your lats plays a vital role in developing the fluid movement of the 12 vertebrae in the mid-back known as thoracic mobility. Hence, exercising and strengthening this biggest back muscle is very important. It is the back of the man that gives the brutal features, and the appearance of strength, and not the biceps.

 

 

 

How to pump your back

A pump is vital for you to get your maximum muscular growth. With right energy intake, which allows sufficient blood flow to working muscles, and proper training, you can definitely get that. While you are training your muscles, your blood flow is being diverted from various bodily processes to deliver the needs of your muscle for its maximum performance. And when your muscles receive the required sufficient oxygen and nutrients, it can continue the sustained contracting that results in a pump.

And so to pump the back muscles, you need to perform all the same heavy basic exercises for the back (deadlift, pullups with weights and pull in the slope). These exercises are very effective for recruiting the total mass and strength of the back. When working on the ground, perform back exercises for 10-12 repetitions. Isolate exercises (thrust of the upper block, thrust of the lower block, t-pull on the simulator) include in the program after a sufficient set of the total mass of the muscles of the back. Back exercises can be combined in one day with deltas, pectoral or hands, the most optimal option with deltas.

See also: How to quickly pump the upper pectoral muscles?

Be sure when doing traction movements, focus on the work of the back, pull your back and not your hands – this is very important!

Anatomy of the back muscles (large back muscles):

  • Trapezius muscles (shagi, deadlift, tilt in slope) – These are triangular shape muscles found in your neck area and responsible for lowering and raising your shoulder blades and their reconciliation towards your spinal column.
  • The widest back muscles (pull-ups, rod pull in slope) – These muscles mostly occupies the dorsal part and they creates your back shape. They are mainly responsible for pulling your limb to your torso or do traction and works well with pull ups.
  • Back Rectifiers (deadlift, hyperextensions) These muscles is responsible for extending your body. Hence, its training includes exercises with extension of the back under load.

The rest of the back muscles, one way or another, participate in all the basic movements.

Before you begin your training, don’t forget to warm up first. This is important to use your muscles in their full potential and of course, if you would want to get that muscle pump smoothly and not an injury.

You can properly warm up your muscles by doing basic stretches along with 1 to 2 set with smaller weights for at least 5 minutes.

Remember, do not push yourself too hard if you’re a newbie. Start with smaller weights that you can manage and upgrade later on. Better be slow than hurt!

Basic exercises for the muscles of the back

1 Pulling up (with weights)

If you want to have a wide back, you can not do without pull-ups, this exercise well builds the widest muscles of the back “wings” in width, and not in thickness as with draft in slope. Especially effectively perform with a wide grip and with weights, in order to include the maximum number of muscles of the back, pull up a direct grip to the chest.

2 Deadlift

Static thrust is a difficult basic exercise, when working in which virtually all the muscles of the body are involved. Exercise gives a strong impetus to the growth of the trapezoid and is very weak for the growth of the broadest muscles, but it strengthens and pinches the muscles of the back straighteners.

3 Thrust rod rod in slope

This exercise gives the thickness of the latissimus muscles and the apparent volume of the entire back, as well as large round, rhomboid and trapezius muscles are involved. The best option for the back is the use of a straight grip with an average slope. From the slope depends on which area of ​​the back will be more load, the lower the slope, the latissimus muscles of the back, the higher the trapezium.

 

back muscles

 

Take the bar with a straight grip, slightly bend the knees and tilt the body forward, pull the rod toward you, pull the elbows to the trunk, at the top point, tighten the muscles of the back and hold, and slowly lower the bar back.

Additional exercises for the muscles of the back

1 Thrust dumbbells with one hand

Differences from rod pull in the slope is that you can increase the amplitude of the movement thus you can work harder muscles, the second is easier to concentrate on the back, because there is no excess tension in the lower back.

Put the shin of the leg on the edge of the bench, tilt the body forward ectomorph training program, and with your right hand, rest at the other end of the bench, raise the dumbbell in exhalation, and lower the dumbbell to the starting position.

2 Shragi

Use dumbbells if you want to pump the upper and inner part of the trapezoid, for the lower and middle parts of the trapezium, perform the shags under a slight inclined forward.

Take dumbbells, stand up straight, arms at the seams, on exhalation raise dumbbells, pull the shoulders as high as possible, lock in this position for a second and return to the starting position. Do not rotate your shoulders during the exercise, it will only hurt you.

3 Thrust of upper block

Copies the usual pull-ups on the crossbar, including similar back muscles in work: the latissimus muscles of the back, trapezium.

4 Thrust of the lower block (traction with both hands to the abdomen on the lower block)

An analog of traction in slope, involves the same muscles in work.

Sit on the seat, take the hilt and rest your legs in the stops, knees slightly bent, the trunk vertically in the waist bend. On the inspiration, lean slightly forward with the lowered waist, on exhalation tighten the handle to the waist.

5 Hyperextension

Exercise for the development of the rectifiers of the back.

Fix on a special bench, on inhalation slowly lower as much as possible, on exhalation rise up to the line of the body with legs, do not allow the body to re-expand. To increase the load at the top, you can lock in for a few seconds.

 

muscles of the back

Back to back training program

  1. Lifting with burdening – 4 Approaches 8-12 Repetitions
  2. Traction in slope – 4 sets of 8-12 repetitions
  3. Deadlift – 4 Approaches 8-12 Repetitions
  4. Pullover – 4 Approaches 8-12 Repetitions

Back to back training program, option B

  1. Deadlift – 4 Approaches 8-12 Repetitions
  2. Pull-ups – 4 Approaches 8-12 Repetitions
  3. Static traction with a back grip – 4 Approaches 8-12 Repetitions
  4. Thrust of the upper block – 4 Approaches 8-12 Repetitions

Back to back training program, option C

  1. Lifting with a weight with a wide setting of hands – 4 Approaches 8-12 Repetitions
  2. Traction of dumbbells in tilt – 4 Approaches 8-12 Repetitions
  3. The traction of the horizontal block – 4 Approaches 8-12 Repetitions
  4. Pullover – 4 Approaches 8-12 Repetitions

The trained back will definitely thank you, so do not neglect these exercises.

 

In your back anatomy, there are several individual muscles lies within, which needs your keen consideration so you can target them in an effective manner and develop a solid back. Some muscles that are most massive and functionally vital lies in your back anatomy. Back muscles are the very ones who are responsible in supporting and protecting your spine, enabling you to stand straight, reach, pull and extend your arms and torso.  Nevertheless, despite its vitality, most people nowadays take these back muscles for granted. Not taking into account the possibility of developing poor back muscles which may cause all muscle tweaks and pulls to imbalances of the musculature which may end up a long term back pain as an effect.

Across the lower part of your back lies the broad muscle popularly known as “lats” short for its original name, lattismus dorsi, which is referred as the biggest back muscle in your upper body. It is responsible for the movement of your core and arms and it works along with the muscle in your outer back called teres major to help move your upper body. Aside from that, your lats plays a vital role in developing the fluid movement of the 12 vertebrae in the mid-back known as thoracic mobility. Hence, exercising and strengthening this biggest back muscle is very important.

A pump is vital for you to get your maximum muscular growth. With right energy intake, which allows sufficient blood flow to working muscles, and proper training, you can definitely get that. While you are training your muscles, your blood flow is being diverted from various bodily processes to deliver the needs of your muscle for its maximum performance. And when your muscles receive the required sufficient oxygen and nutrients, it can continue the sustained contracting that results in a pump.

These muscles mostly occupies the dorsal part and they creates your back shape. They are mainly responsible for pulling your limb to your torso or do traction and works well with pull ups.

These muscles is responsible for extending your body. Hence, its training includes exercises with extension of the back under load.

These are triangular shape muscles found in your neck area and responsible for lowering and raising your shoulder blades and their reconciliation towards your spinal column.

ALWAYS WARM UP!

Before you begin your training, don’t forget to warm up first. This is important to use your muscles in their full potential and of course, if you would want to get that muscle pump smoothly and not an injury.

You can properly warm up your muscles by doing basic stretches along with 1 to 2 set with smaller weights for at least 5 minutes.

Remember, do not push yourself too hard if you’re a newbie. Start with smaller weights that you can manage and upgrade later on. Better be slow than hurt!

 

6 Comments found

User

AlexPA

I did a couple of muscle training and achieved a pump but it didn’t last long. I wanted to keep my muscles pumped all day. What should I do?

Reply
    User

    admin

    Keeping your muscles pumped all day needs an extra hard work. You may need to perform a variety of strength training exercises with a high number of repetitions and low resistance setting. You can also take up protein shake and eat complex carbs food, post your workout. And last but not the least, keep yourself hydrated and stay relaxed.

    Reply
User

fraaanED

I have learned that extensive training of muscles builds muscle pump, so, I am wondering if muscle pumps builds muscle, the same way?

Reply
    User

    admin

    To temporarily increase muscle size and vascularity, Bodybuilders all over the globe chase the pump prior to their competitions. But, according to studies, enhance long term muscle growth can be achieved by getting all pumped up. This goes to show that muscle pump can build muscle as well. So, if you do the proper training, you can get that strong bigger muscles along with muscle pump that you want.

    Reply
User

tttMATttt

I’ve been doing a lot of training in the past to build muscle. But when I get too busy and stop for a while, I notices that I’m losing muscle mass sooner than I expected. Can you please explain to me why this happens?

Reply
    User

    admin

    There are so many contributing factor for muscle mass loss and the time range it may take in effect. One factor is age-related sarcopenia which may happens at some point in your 30’s, where you start to lose muscle mass and function. People who are physically inactive can lose as much 3% to 5% of their muscle mass each decade after age 30. And as an effect, strength and mobility lessens.

    Reply

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