Back To Basics
February 28th 2007 11:01
Because it is not readily seen in a mirror the vanity trainer tends to ignore the second largest muscle group in the body- the back. Yet this large complex of muscles is responsible for the v-taper in men and the glory of the plunging back in ladies' evening wear. Training the back is further a powerful stimulus for the entire system. It is more than worth the effort.
The muscles of the back have two related,but distinct functions. They work when the arm is brought down from over the head against resistance. They also work when pulling is done with the hip stationary. Both of these activities dispose the muscles along the spine to grow thick and help in long term posture. They also add to the overall strength for the tasks of life.
To train the back you must take into account both of its functions. The gym is loaded with equipment that is designed to train both. The range of good movements which can be done with free weights is also large. It is important to begin a workout with back training,because these large muscles need the best of your energy. Training back and then biceps is also a good idea,since the latter are stimulated by the pulling action of back training and cannot be trained the day prior to or after back without over training. A muscle group like calves is a good choice to train on back day,since they do nothing to tax the back. If you train back and chest or shoulders on the same day I think you are systematically diminishing the effectiveness of each.
The single best combination of back movements is chins and rows. There are, of course, several kinds of chins and I advocate trying all except the behind the neck version, which I consider somewhat dangerous. Close grip in the front and wide grip in the front are excellent. Overhanded and underhanded grips can both be experimented with to satisfaction. The gym has a number of machines that serve to imitate the chin but allow the user to remain in a seated position. They ae generally a good substitute of chins but chins are better.
Rows can be done with a cable attachment. I suggest a narrow triangle -shaped handle. There are a variety of machines that mimic barbell rowing and good gyms have a t-bar which is also very good. You may want to try one- armed dumbbell rows as well. In whatever form you do rows the most important point is to keep the lower back from rocking back and forth as you row. Your hands should also be brought all the way to your stomach and you should seek full extension when the weight is released to return to the starting point. You should be able to feel the back contract as you pull the weight close.
The back is a big muscle group and can stand a good deal of work.You can choose a couple of kinds of chinning movements and combine them with a couple of rowing movements to form a good workout. The soreness you experience should give you a good idea if your workout is hitting your entire back. Your servant, as always.(Picture:AFitnessEquipment.com)
To train the back you must take into account both of its functions. The gym is loaded with equipment that is designed to train both. The range of good movements which can be done with free weights is also large. It is important to begin a workout with back training,because these large muscles need the best of your energy. Training back and then biceps is also a good idea,since the latter are stimulated by the pulling action of back training and cannot be trained the day prior to or after back without over training. A muscle group like calves is a good choice to train on back day,since they do nothing to tax the back. If you train back and chest or shoulders on the same day I think you are systematically diminishing the effectiveness of each.
The single best combination of back movements is chins and rows. There are, of course, several kinds of chins and I advocate trying all except the behind the neck version, which I consider somewhat dangerous. Close grip in the front and wide grip in the front are excellent. Overhanded and underhanded grips can both be experimented with to satisfaction. The gym has a number of machines that serve to imitate the chin but allow the user to remain in a seated position. They ae generally a good substitute of chins but chins are better.
Rows can be done with a cable attachment. I suggest a narrow triangle -shaped handle. There are a variety of machines that mimic barbell rowing and good gyms have a t-bar which is also very good. You may want to try one- armed dumbbell rows as well. In whatever form you do rows the most important point is to keep the lower back from rocking back and forth as you row. Your hands should also be brought all the way to your stomach and you should seek full extension when the weight is released to return to the starting point. You should be able to feel the back contract as you pull the weight close.
The back is a big muscle group and can stand a good deal of work.You can choose a couple of kinds of chinning movements and combine them with a couple of rowing movements to form a good workout. The soreness you experience should give you a good idea if your workout is hitting your entire back. Your servant, as always.(Picture:AFitnessEquipment.com)
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