Back Talk - Train your back 3 days a week

I love to train my back regardless if I am training for Strength, Size or Sports Function.

And there is no denying when someone is in the weight room with a large wide thick back people move the hell out of the way. Why? Because everybody knows a strong back is key to success in all sports including lifting. Look at the world strongest man their backs are enormous and they can pull trains for God’s sake’s.

When come it comes to training the Back there is a myriad of muscles that you must taking consideration.

Contraction of the skeletal muscles helps limbs and other body parts move. Most sources state that there are over 650 named skeletal muscles in the human body, although some figures go up to as many as 840 according to the Library of Congress.

When it comes to training the back most people refer to the

Extrinsic Muscles (Superficial Layer).

These muscles are known to the fitness industry as the  trapezius, latissimus dorsi, rhomboid (major and minor), and levator scapulae muscles.

There main purpose is to moving the scapula in several directions and holding it in place.

It is well known in the fitness industry that possessing a powerful back will give you healthy shoulders and a stable spine. Which in the long term keep safe from injury.

In order to train your back affectively you should incorporate 2 to 3 times more volume on pulling movements do on pressing movements.

Look to hit your back three times a week.

A good example would be low reps on a Monday medium reps on a Wednesday and high reps or strong man training on Friday.

1. Monday - 6 sets x 4 reps

2. Wednesday - 4 sets x 8 reps

3. Friday - 3 sets x 20 reps or Strongman Lifts for Conditioning