A jaded ex-bodybuilding writer once paraphrased Gertrude Stein by noting "a curl is a curl is a curl." He believed that every exercise is basically the same with minor variations. But it's the minor variations that play a major role in boosting consistent bodybuilding gains.
For beginners the basic exercise are essential. This is the time to
familiarize both the mind and body to exercise. Trying to do more
advanced, complicated exercises using unusual angles only confuses the
neophyte bodybuilder. The resulting poor form abruptly halts muscle
gains, with an often fatal effect on mental enthusiasm.
Basic exercises, such as barbell curls, barbell rows, chins, bench
presses and others, are known for their simplicity. They serve to train a
beginner's neuromuscular response, which sets the stage for fast
progress. This accounts for the quick gains of beginning bodybuilders.
Most of the progress is the result of this neuromuscular education.
As the bodybuilder advances, a certain amount of adaptation sets in.
Once the body fully accommodates to an exercise, there's no need of
facilitative changes, such as muscular growth, to continue. Now is the
time for change.
This change can take one or more routes. You can add weight, thus
applying new levels of stress to the muscle. If your strength level
doesn't permit additional poundages, you can increase reps in the
exercises. Again, the neuromuscular system senses the newly perceived
stress and accommodates by muscular hypertrophy (growth).
A third option is changing exercises. No matter how advanced you become
in bodybuilding, switching around exercises never fails to breathe new
life into a stale routine. Some champions, such as former multi-Mr.
Universe winner Bill Pearl, change around their entire training programs
every six weeks. Pearl's mammoth tome "Keys to the Inner Universe," is literal evidence of Pearl's belief in exercise variety.
Bill Pearl and other champions change around their routines for two reasons:
1) Using a new angle or exercise works the muscle differently. The brain
recruits only as many muscle fibers as necessary to complete any
movement. By using varying angles and exercises, different fibers will
be activated in a muscle, and more complete development will result.
2) Using a different exercise injects enthusiasm into training, thus promoting continued progress. Now that we understand why changing around exercises is important for
continued gains, let's look at a few unusual back exercises. There
exercises aren't often done by most bodybuilders, but this doesn't
reflect on their value. Give them a try if you've reached a training
rut. Before we get to the actual movements, let's hear from a few of the
champs
Back Training: Maintain Control
Tom Platz once remarked that he couldn't make real progress in his back
training until he developed a "full sensory awareness" of each exercise . To do this requires a full range of exercise motion. Most
of the failures in back training are due to poor form. It's all too
easy to let the powerful arm or shoulder muscles take over when the back
should be doing the work.
Those guilty of poor exercise form believe that because the back is such
a large muscle group (second only to thighs in total mass), heavy
weights must always be used. While heavy weights are essential to
acquire large muscles, form must never be sacrificed for sheer weight.
Just after winning the 1987 Mr. Olympia contest, Lee Haney commented on
the stark difference between his back development when compared to some
of the other Olympia competitors. Haney's superb, full back development
is one of the major reasons the awesome one holds five Mr. Olympia
titles. Yet, Lee only uses 70 lbs in one-arm dumbbell rows. "It's the
form that makes a difference," said Lee. "I use full reps and make sure
the back muscles do the work -- not my arms or delts."
Phil Williams has muscle on every square inch of his back. Looking at
Phil's back would make you think he did lots of 400-plus pound bentover
rows to get that way. Think again. Phil uses weights that belie his
massive muscularity. The trick is in his form. He uses almost painfully
slow exercise motion, and he doesn't stop an exercise until every muscle
fiber burns in agony. Training this way doesn't permit using heavy
weights.
In contrast, another top bodybuilder, often criticized for his weak back
development, still insists on using heavy weights and short, incomplete
movements. Apparently, this fellow hasn't deduced that the secret to a
great back lies in exercise control. Control allows you to
feel the muscle throughout its full range of motion. Heaving heavy
weights with poor form eliminates exercise control and doesn't fully
work the targeted muscles.
So, when training back, control and feel are essential to progress and
full development. Yes, increase weight as you get stronger, but never
sacrifice form for weight. An added bonus here is the prevention of
serious back injuries. Most injuries result from poor form secondary to
lack of exercise control.
Back Training Variety
Since the back muscles function by bringing the arms down in line with
the torso, or out to the side away from the torso, various forms of
rows, chins, and pulldowns are best. But many bodybuilders don't take
advantage of the huge variety offered through variations of these three
basic exercises. There's no need to lock yourself into a dull, humdrum
routine lacking both progress and enthusiasm.
Here, then, are a few of the more esoteric -- but efficient -- back exercises in no particular order:
1) Reverse Barbell Shrugs -
A favorite exercise of Mr. Olympia, Lee Haney, the movement is done by holding a barbell behind the back rather than in the usual frontal position. Haney favors this technique because he says it more strongly works the area where the upper trapezius ties in with the rear delts.
A favorite exercise of Mr. Olympia, Lee Haney, the movement is done by holding a barbell behind the back rather than in the usual frontal position. Haney favors this technique because he says it more strongly works the area where the upper trapezius ties in with the rear delts.
While performing this exercise, imagine your arms as being frozen, or
stiff, and let the traps do all the work, up till the peak contraction
at the top, when you can hold and squeeze strongly by bending at the
elbows slightly.
2) Reverse-Grip Bentover Barbell Rows -
This exercise works the middle back area strongly. Usually it's the area
most deficient in those with poor back development. This exercise is
the cure. It's best to get a full stretch at the bottom. In the
arms-extended stretch position, you start with the bar in line with your
head (standing on a block or bench helps). As you bring the bar up, you
arc it toward your waist. In the top contracted position try to squeeze
the shoulder blades together. Hold the contracted position for three seconds then lower slowly to the start position.
3) Lying High-Bench Barbell Rows -
For those with lower back injuries, this exercise can provide a useful
alternative for working the mid-back area. It's done by lying prone
(face down) on a high bench. Place a barbell under the bench, and row,
bringing the bar as high as possible (a cambered bar works well here).
Hold the contracted position for three seconds, then lower slowly. For
upper back emphasis, bring the bar to the neck. for mid-back, raise the
bar to the chest.
John Meadows
4) One-Arm T-Bar Rows -
The best way to do this is in the usual rowing position. You can,
however, stand to the side of the weight and row at a wide side angle.
Try both variations to see which suits you best. This exercise
effectively works the outside upper back and lat areas. It will help
make your lat-spread pose look more impressive. As will this:
5) High-Pulley One-Arm Rows -
Bill Pearl showed me this one about 20 years ago. It's a refreshing
variation to the usual plain vanilla seated pulley rows. It feels a bit
awkward at first, but once you get into the proper groove, this exercise
produces a great pump. Concentrate on doing a full exercise motion, and
stretch fully in the start position. Higher reps are more effective,
between 12 and 15 per arm. Try doing consecutive sets, alternating arms
non-stop for three to four sets. Act like your hands are hooks, and let
the lats pull the weight.
The dumbbells can be raised higher.
6) Two-Dumbbell Bentover Rows -
Duplicate the usual bentover row using two dumbbells instead of a
barbell. The advantage here is the increase range of motion possible by
using dumbbells. You can go past where the torso (which is where the
standard barbell row ends) and get a stronger muscle contraction. The
increased range also brings more upper back muscle into play. This
exercise is admittedly awkward compared to barbell rows, but it's good
as a variation, offering some advantages over barbell rows.
Keep your hands supinated (palms facing torso) to maximize the range of
movement. Keep the elbows in, close to the torso for maximum lat
involvement. It's possible to do this exercise with elbows out to the
sides, but this often degenerates into a sloppy bentover lateral raise
movement.
7) Standing Bentover Low-Pulley Rows -
Here, you stand to the side of the pulley and row across your body
rather than directly in front as in the two-hand version. Both
variations are excellent, and higher reps, 12-15 work well.
8) Straight-Arm Lat Pulldowns -
Stand in front of a high pulley and use a medium grip on the bar. With
elbows slightly bent, bring the bar down in and arc to the frontal
thighs. This is a very good movement for working the upper lats and
serratus. It's best to use this exercise as a finishing pump movement,
but it can also be used to pre-exhaust the lats first. Use reps between
12 and 20.
9) A Good Upper Back Superset -
This superset consists of light bentover barbell rows
using a wide, collar-to-collar grip, alternated non-stop with dumbbell
bentover laterals. It's important to keep the bells in line with the
head for maximum upper back involvement. The weight used in this
combination is secondary to using good form. You must use a weight that
you can feel throughout the complete range of movement. Doing the
exercises slowly, and utilizing a strong, three-second contraction in
each works very well.
There you have it. A complete arsenal for back-training variety. Give
these exercises a try if you've reached a rut in your back training. By
using good form, including full range of motion, concentration, full
extensions and strongly held contractions, you'll find your way out of
any rut and into the light.
©,2017 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited and will be prosecuted to the full extent of the law including being charged fees everyday. All photos and articles are double watermarked. Do not reproduce without express permission only.
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©,2017 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited and will be prosecuted to the full extent of the law including being charged fees everyday. All photos and articles are double watermarked. Do not reproduce without express permission only.
