THE SCIENCE OF MUSCLE GROWTH HAS PROVIDED US WITH EFFECTIVE TOOLS TO GET BIGGER AND STRONGER FOR YEARS.
Here are 6 tips that you can use to stimulate growth and get that cobra back.
1. Develop your lats with these exercises for width
- Lat Pulldown
- Strict Pendlay Rows
- Dumbbell Rows
2. Develop your upper back with these exercises for thickness
- Dumbbell Shrugs
- Face Pulls
3. Train back more frequently
The key driver to muscle growth is volume. Training volume comprises the amount of reps, sets and the intensity you train at (weight).
The problem is that the body can only handle a certain amount of work per session. To grow your back, try doing less per workout and training more frequently. This way you have a few days in between workouts to recover, but still get ample weekly volume.
4. Vary your intensity
‘Changing it up’ has been a training tool for years. Unfortunately most people utilize it the wrong way.
Rather than always changing your exercises, try doing the same exercises for a long time, but only different rep ranges. This way your central nervous system keeps the movement pattern and you still stimulate different fibers.
Train back 2-3 times a week with different rep ranges every day. But keep the movements the same week to week. This way you get to grow in all rep ranges, stimulate both strength and hypertrophy progress to get a 360 degree growth portfolio.
5. Focus on form over weight
Growth is largely determined by increases in training intensity and volume. But if you aren’t doing the exercise right, you won’t grow.
A good mental cue is to imagine squeezing a ball between your shoulder blades when rowing. And when pulling the weight, rather focus on pulling with the elbows and your hands just acting as hooks.
6. Reduce your volume on other body parts
Since you are now hammering back on a weekly basis it would be wise to slow down with the other body parts for a while to allow for recovery.
Training a body part 1x per week with 40 reps is enough for it to maintain.
That’s it for this guide. If you follow these methods and stick to the plan, you’ll have a cobra back in no time!
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