If you do not know how to pump the latissimus muscles of your back, then you can not become a real bodybuilder. Since ancient times, the V-shaped body is considered the standard of beauty and strength, so no athlete can do without a huge back. For the pumping of impressive broad muscles, it is necessary to lay not only a lot of effort, but also learn some methods of pumping.
The first thing you need to determine what methods will allow you to add muscle mass to the wings. In addition, it is important to distinguish between movements for the development of the thickness and width of the muscles. Read the article about cardio training.
For wings to grow in width, it is important to apply exercises that are performed in a vertical plane. And if you want to make the broadest muscles denser, then you need to apply horizontal ways of working.
If you are in the gym, then the training should be done once a week. Muscles should be able to recover, otherwise there will be no significant growth of muscle mass.
In this article we will consider the most effective methods for pumping the wings.
Pull-ups on the bar
This is the main method of pumping the widest muscles. It can be performed in reverse and direct grip. Experienced athletes include pull-ups in their training program, because without them do not develop a massive back. This exercise is difficult for beginners because of a lack of strength or an overabundance of fatty tissues. This is not a problem, because with regular training, the number of pull-ups will increase.
When you can already perform more than 12 repetitions, use additional weights (for a start, 5 kg will suffice). For training, do not exceed 4 approaches, in which there will be 6-8 repetitions. After a month of training, you will see that your broadest back muscles have become thicker.
Technique of execution:
- Grasp the crossbar with a wide grip.
- Stretch to the touch of the crossbar with your chin.
- Slump down and repeat the movement.
If you go down more slowly than you rise, this will increase the results of classes by 15-20%. If you want to draw muscle, then you need to do 4 sets with the maximum number of repetitions.
Traction with a wide grip on the top block
This exercise is performed in a vertical plane and helps in the development of the wings. Exercise is simple, because it is suitable for athletes with any level of training. Here you can adjust the working weight (as opposed to pull-ups) and quickly progress.
In addition, if you are not good at pulling up, then pulling a wide grip can strengthen your widest. Over time, pull-ups will be given much easier. To achieve good results, it is important to perform no more than 6-8 times in the approach. You should maximally “tear” your muscle fibers and this is possible only with this range of repetitions.
Execution of traction:
- Sit down on the simulator. Grasp the handle with a wide grip.
- Pull the handle to your chest with a sharp movement.
- Slightly lower the handle up.
A wide grip will help not only to work the latissimus muscles of the back, but also will expand your shoulders. If you want to develop the outer part of the wings, then you need to do the exercise with a narrow grip (between hands up to 15 cm).
Rod pull to the belt in slope
This method is effective for working the middle part of the back, as well as trapezoids. This method of pumping is harder than others, because it is important to observe the right technique. Otherwise, there will be no result.
- Take the barbell with a grasp slightly wider than the shoulders. Slightly tilt the case forward
- Pull the projectile to the lower ribs, while pointing your elbows to the sides.
- Lower the bar to the floor.
The back should be even, because when it is rounded, you can be injured. Movements should be smooth (you do not need to pull the weight).
Thrust to the belt on the block
This is an effective method for training the widest muscles, since the exercise is considered to be insulating. During its implementation, it is necessary to bring the musculature to failure. If your back fails during the approach earlier than the wings, then do not be surprised. The fact is that the pull to the belt should pass in the range of 15-20 repetitions.
Initial position and implementation:
- Kick your feet on the platform and grasp the handles.
- Tilt the body forward and pull the weight to the bottom of the press.
- Repeat the motion.
You can connect negative repetitions to improve the result. Continuously follow the body behind the handles of the simulator.
These exercises for the widest back muscles are ideal for creating a V-shaped figure. If you want to grow much faster, then you should take protein, creatine and BCAA. These sports supplements will allow you to be sturdier and stronger in class. In addition, they are completely safe for human health.