Here is what you need to know to create a strong-back workout…
- Do Both Vertical And Horizontal Movement Patterns. First, aim to do both vertical as well as horizontal movement patterns whenever possible. This means doing both rows of some variation as well as pull-downs or pull-ups. Because our back works across both planes of motion, you will want to ensure both are in the picture. Far too often people will do just one plane of motion and miss out on half the benefits they could otherwise be seeing.
- Keep Your Core Tight. As you go about your back exercises, be sure to remember to keep your core tight. Holding your core firm will help maintain proper spinal column alignment, which is necessary to avoid suffering from any further pain. If you do not have strong enough abs to do this, it would be a good idea to spend some more time doing strict abdominal work. Perhaps you have not been putting in enough time in the gym working this area of your body.
- Vary Your Weights And Reps. Finally, make sure you are varying your weights and reps with your back workout. Some days, try for a more substantial weight for fewer reps. Other days, lighten up the weight and bump up your rep range. Variety is key. You can even vary the reps in the same workout as well.
To help you see all of these principles in action, let us take a look at a sample workout program…
- Bent Over Rows – 4 sets of 6 reps
- Pull-Ups – 4 sets of 6 reps
- Single Arm Cable Rows – 2 sets of 10 reps
- Pull-Downs – 2 sets of 10 reps
- Back Hyperextensions – 3 sets of 15 reps
Do this workout twice each week, and it will not be too long before you re noticing the back improvements you are looking for so you can keep yourself injury free.
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