Back workout for advanced. What mass-building exercises will help you get a powerful back? “Which exercise is better to choose for increasing the thickness of the lats: bent-over barbell row or bent-over dumbbell row?”

Back muscle training is a very important and difficult task especially when the back lags behind. In general, the more muscle group, the more difficult it is to specialize in it, since a lot of resources are spent on both training and recovery. This training program involves four sessions per week, of which two are designed to work the back muscles. It is recommended to break down your back training by goals, and not only in this case. The bottom line is that the back consists of a whole complex of muscles; most often, the deadlift is considered a basic exercise for the back, but this exercise only uses the long back muscles, while training the legs perfectly. If you want wide back, then attention should be paid to the latissimus and teres dorsi muscles.

Back training, in this case, will work on either the thickness of the back or its width. Training for the width of the back will be difficult, and for the width it will be easier, although this division, of course, is very arbitrary. To work out the width of the back, the athlete should use horizontal pull-downs, and to work out the width, use vertical pull-ups. During a heavy workout, the rep range ranges from 6 to 10, and during a light workout, from 10 to 15. We are not talking about using different types of muscle fibers , since time under load is not the only factor that determines which fibers and energy delivery method will be used. The point is that such microperiodization will relieve the central nervous system, and will also allow you to get the most out of the exercises, since horizontal rods Work better in the low rep range, and vertical ones in the high rep range.

Causes of back muscle lag

In order to create a back training program, you need to understand the cause of back lag. As a rule, the back lags behind in people with well-developed biceps, since the back muscles and biceps perform related tasks, respectively, the biceps simply steals the load. That is, in this case, the reason is poor neuromuscular connection and exercise technique. Another common reason is that the athlete gives preference to working the long back muscle, after which he is no longer able to give sufficient load to the latissimus, and since the muscles do not receive stress, then there is no need for them to hypertrophy. Remember, muscle growth is only a visible part of the process of adaptation to an ever-increasing load!

Simulation exercises - this is very important element not only training the back, but also training any lagging part of the body. The point is that such exercises work on the neuromuscular connection, which allows the muscles to contract more correctly. We can say that the quality of neuromuscular communication determines how accurately the muscles will perform the tasks that the brain sets for them. On practice , simulating exercises are performed daily before bed, as well as before training. Nothing could be easier! You don't need dumbbells, barbells, or machines, the exercises are done without extra weight. You simply get into the pose of one or another exercise and perform, concentrating on the work of the target muscle group, 30-40 repetitions of 3-4 approaches of the desired basic exercise. In the case of the back, this could be bent-over barbell rows and vertical block rows.

Tendon strengthening - This is also a way to improve neuromuscular communication, which is achieved through static training of the back muscles. For this purpose, the “star” exercise is used, when the athlete lies face down and bends at the lower back, lifting all parts of the body from the floor, holding on to his stomach. You need to stay in this position for 60-90 seconds. Most likely, you will be able to hold out for 10 seconds, but this will pass over time. But, having trained your back in this way, strengthening the tendons, you will begin to feel it in a completely new way and, perhaps, you will not even need to carry out specialization training.

Technical aspects - This is a way to more specifically load the trained muscle group, in this case, the back. Actually, in bodybuilding, all exercises must be performed due to the work of the muscle being trained, this is the main difference between bodybuilding and powerlifting. If during strength training of the back the technique is aimed at engaging as many muscles as possible, then when working the back for mass, the correct technique excludes the work of the satellite muscles. On practice , You must use an overhand grip, be sure to use straps, keep your back arched, and your elbows pressed to your body. Dorian Yates' methods are not for you! They are very effective, but only for those muscle groups that are not lagging behind.

Super compensation - This required condition to implement the progression of loads, since at the moment of supercompensation the muscles become larger and stronger than they were before, but this moment does not last indefinitely, so you need to be able to catch supercompensation. We have already written about this in detail in an article called « supercompensation » . The essence The idea is that you need to select, based on your individual recovery capabilities, the optimal time for resting the trained muscle group. In this regard, during a back muscle training program, we recommend, if necessary, alternating workouts not only within a split, but also between weeks. In practice, this looks like alternating light and heavy weeks, but you should alternate training like this: week 1 – heavy training for thickness and light training for width, week 2 – easy workout for thickness and heavy training for thickness.

Types of back training

Back training may differ in its objectives; accordingly, the methods and principles of training also differ. Firstly, power training involves the development of long back muscles, and mass-gaining - the latissimus muscles, secondly, athletes train different muscle fibers, different ways energy supply, in general, these workouts are strikingly different from each other. In this article, we are talking about training for muscle hypertrophy, but it will also be useful to consider the basic principles of strength training in order to avoid possible mistakes.

Back strength training

When working with force, the following rules should be observed: duration of training – no more than 60 minutes, time the muscle is under load – 10-20 seconds, number of repetitions – up to 6 per set, rest between sets – from 3 to 5 minutes, number of exercises per workout – 2-3, pace of exercises - fast, technique – helps to activate accessory muscles, microperiodization - must be present basic exercise – deadlift.

The point is that strength training involves the development of high-threshold fast muscle fibers, glycolytic muscle fibers and providing muscles with energy due to the breakdown of creatine phosphate. The goal of such training is to develop strength in a single one-time repetition of the deadlift. Such training involves the use of specific variations of the main basic exercise, the use of techniques to level out the influence of the Golgi tendon organ, and much more, which we will discuss in more detail in the corresponding article.

Latissimus dorsi training

During such training, the following rules should be observed: duration of training – up to 60 minutes, muscle time under load – 30-50 seconds, repetitions per set – from 6 to 15, rest between sets – 30-60 seconds, number of working approaches per workout – from 9 to 25, pace of exercises – slow or medium, technique – allows you to purposefully load the trained muscle, microperiodization – optional at the initial stage, basic exercises – barbell rows to the waist and wide-grip pull-ups.

Training the latissimus dorsi muscles involves working out slow muscle fibers, oxidative muscle fibers and fast muscle fibers, although the latter, as you already know, develop better from strength training. Energy supply is carried out through glycolysis, so you should rest in the range of 30-60 seconds, and train relatively often, and therefore, at advanced stages, there is a need for microperiodization, since energy is restored faster than contractile proteins. The main goal of training is muscle hypertrophy.

We often hear “carrying everything on your back”, “for broad back- there is something in this. The back muscles are among the largest in the human body. Read more about the anatomy of the back muscles and exercises for their development!

Franco Colombo, Lee Haney, Dorian Yates, Ronnie Coleman and Jay Cutler have one thing in common besides multiple Mr. Olympia titles - they are all SPIN holders! Huge, pumped up, sculpted backs. It seems that last decades this body part has become even more important in bodybuilding competitions. If you don't have a good back, you'll have to settle for second place at best.

Of course, not everyone can build a back like Mr. Olympia, but we can build impressive, V-shaped, wide muscles that will not only make others look at you with admiration, but will also strengthen your entire body. top part body and will make it more harmonious and proportional.

We often hear “carrying everything on your back”, “behind a wide back” - there is something in this. The back includes several of the most large muscles(from the lower back to the trapezius muscles) and is involved in almost every movement we make, from stabilizing the core during bench presses to supporting us during squats. The back is of great importance in our training, but only a few give its development the necessary attention.

You must create a balance between mass and strength to achieve an impressive, muscular and strong body

Many athletes perform countless sets of exercises, but ignore their back. Perhaps this is because it is difficult to see when standing in front of a mirror. Why train something you can't see?

I am no longer surprised when I see athletes in the gym with excellent biceps, pectoral muscles and quadriceps, who, however, cannot boast of back, hamstrings and triceps. Their shoulders are rounded forward because pectoral muscles pull the deltoids forward, causing them to appear concave. The back is insufficiently and/or incorrectly pumped, the shoulders do not move back, so the body does not look proportional.

It's all about balance and harmony. You must create a balance between mass And by force to get an impressive, muscular and strong body. With this balance, you can develop other muscles without the front of your body looking disproportionate.

A little anatomy

There are a lot of back muscles, so sometimes you can get confused which one is responsible for what. Let's look at the main back muscles and their functions.

Latissimus dorsi muscle. The latissimus muscle, which is responsible for the V shape, accounts for most of the mass of the back. The latissimus triangularis muscle begins under the shoulders, passes through the humerus and extends down to the lower back, covering the lumbar region on both sides. The latissimus dorsi muscle lowers the shoulders and takes them back.

Teres major and minor muscles. A thick, flat large round originates on the dorsal surface of the inferior angle of the scapula and is attached to medial lip intertubercular groove humerus. It is responsible for adduction and movements of the arms in the medial direction.

Rhomboid major and minor muscles. The rhomboid major muscle, located below the rhomboid minor, ends on the medial edge of the scapula. Thanks to it, the blade is attached to chest. This muscle pulls the scapula back, moving it towards the spinal column.

Back extensor muscles. These long muscles, which run along the lumbar region, are divided into three columns: external (iliocostalis), middle (longissimus) and narrow internal (spinalis). They all work by bending to the side and straightening the back.

Let's pump up a wide back!

Now that you know about anatomy and movement mechanisms, let's figure out how to get a wide back. The movements and exercises presented are designed to achieve maximum results every time you visit the gym. Remember to always use proper technique and not lift too much. heavy weight so as not to risk your safety.

Pull-ups on the bar with a narrow and wide grip

To perform wide-grip pull-ups, grab the bar at a distance much wider than shoulder-width apart. Bend your elbows slightly and pull your chest toward the bar, bringing your shoulder blades together. Arch your back and squeeze your muscles tightly, then return to initial position with slightly bent elbows. This will give you the desired width and curve in your upper lats.

When performing pull-ups with narrow grip Grasp the bar at a distance no greater than shoulder width, but with at least 15 cm between your hands. Pull yourself up in the same way as for a wide-grip pull-up, then lower yourself without, however, fully extending your arms. This exercise involves Bottom part latissimus muscles, which will help you build mass where they enter the lumbar region.

Advice. If you find this exercise difficult, then decide on a total number of reps, say 40, and just focus on doing them no matter how many sets it takes. You can do 10 in the first set, 8 in the second and 7 in the third. Continue until you've completed all 40. When you feel you can do that number of reps in three to four sets of 10 to 25 reps, increase the total to 50.

Barbell and T-bar rows

These exercises contribute to overall growth muscle mass backs. To perform barbell rows, grip the bar at shoulder-width distance. Bend over, keeping your pelvis in line with your back, until your torso is almost parallel to the floor. Raise the barbell towards your stomach and squeeze your muscles at the top. Slowly lower the bar and repeat the exercise.

To perform T-bar rows, follow the same technique as for barbell rows, just don't round your back or jerk the weight as you move up. The back should be straight, let them work latissimus muscles s of the back, not the muscles of the lower back.

Advice. If you think it would be a good idea to tone up your upper lats, try doing barbell rows with a wider grip and pulling the bar toward your lower chest. You will need to reduce the weight to ensure proper technique for performing the exercise.

Rows on the lower block with two and one hands

To build muscle in your lower back near the lumbar region, use one of the following exercises. When performing lat pulldowns, sit down, bend your knees slightly and lean your body back slightly. Straighten up so that your body is perpendicular to the floor, and at the same time pull the handle back. Squeeze your shoulder blades together and pull the handle towards your stomach. Return to starting position and repeat.

The beauty of one-arm pulley rows is that you can work each side separately. Use the same principle as the exercises above and make sure you contract the muscles as you pull the handle back.

Advice. If you don't feel comfortable doing barbell rows, attach a handle to a pulley cable and perform pulley rows with a shoulder-width (or wider) grip instead of barbell rows.

Rows on blocks to the chest with a V-shaped bar and behind the head with a wide grip

Nothing develops round muscles just like a pull-down on a block to the chest with a V-shaped bar. Grab the handle and bend your elbows slightly. Pull the handle down toward the middle of your chest and squeeze the muscles tightly. Return to the starting position and feel the weight pulling your muscles upward.

When performing overhead rows, grab the bar with an overhand grip and pull from your head to your shoulders, then with your elbows bent, return to the starting position so that the entire shoulder girdle rose with the load. These exercises are an excellent replacement for pull-ups.

Advice. When performing any pulling movement, try to raise the shoulder girdle to the starting position. As you pull the weight down, lower your shoulders down and back, opening your chest. This will ensure that your back muscles are fully engaged.

Pullover with dumbbells and rows while standing on a block

Dumbbell pullovers and overhead rows are among the few isolated exercises for the back muscles, so they are great to finish off your workout.

When performing a pullover, lie perpendicular to the bench so that only your upper back touches it. Take the dumbbell by inner part, place it directly above your chest and bend your elbows slightly. Lower the dumbbell back behind your head in an arc, engaging your back muscles, until it is at least level with your head, then lift the dumbbell back to the starting position.

To perform standing pull-downs, stand in front of a pulley machine. Grasp the bar at a shoulder-width distance, approximately at eye level, so that the load falls on the latissimus dorsi muscles. Pull the weight down toward your hips without bending your arms and squeeze your lats tightly. Return to starting position and repeat.

Advice. These exercises are also great as a pre-exhaustion before the main back workout. Three quick sets of moderate reps are a great option.

Deadlifts

The main exercise for the back muscles can be considered deadlifts. This exercise helps to pump up the muscles of the whole body and especially the back. With a barbell loaded on the floor, grab it with a shoulder-width grip, bend your knees, and keep your back straight. Lift the barbell off the floor, squeezing your legs first, then straightening your back until you're standing completely straight. Return the bar to the floor in the same way (in the opposite direction).

Advice. If you have trouble doing deadlifts from the floor, try doing partial deadlifts. Load the barbell onto a bench at approximately knee height and lift as described above. This will take some of the stress off your back if you are tall or if you don't want to work some of your leg muscles during this exercise.

Training Plans

Width of the upper part of the latissimus muscles

Thickness

Thickness of the lower part of the latissimus muscles

Total weight and width

What is a partial deadlift?
A partial deadlift is very similar to a regular deadlift, but the barbell does not start from the floor. It needs to be put on power frame or some boxes/bench so that it is at the level of your knees.

13 best exercises to build a sculpted V-shaped back

Many athletes focus on training their abdominal and chest muscles. However, the back of your body needs exercise too, and we're not just talking about your butt. The point is that you should NOT neglect your back exercises.

And here it is not only about building well-developed muscles, a V-shape and overall aesthetics, but also maintaining correct posture, muscle balance and narrow waist. Over-inflated dominant muscles in the chest, abs, and anterior deltoids (the front of the shoulders) cause the body to lean forward, resulting in a slouch.

To you do not do it repeat these mistakes. Consistent work on the back muscles will help maintain the body in an optimal position.

Plus, a strong back is very functional. The next time you row an oar, climb a tree, lift furniture, or climb a fire escape, mentally thank me. Strong pectoral muscles are not so useful in life.

A little anatomy lesson. The numerous muscles of the back vary in size and position. Here are a few major muscles:

lats And trapezius muscles cover most of the back. They originate from the spine and lead to the side of the body. These muscles make up the bulk of the muscle mass of the back and generate greatest strength. The trapezius is not just a bump on the top of the shoulders, it also dominates the central part of the upper back;
rhomboid muscles, infraspinatus muscle, teres minor muscle and other smaller muscles cross diagonally across the upper back. From an aesthetic point of view, they create the main definition. They typically work on lats and trapezius exercises (pulling exercises);
erector spinae muscle runs vertically along the spine and is the most large muscle lower back. It is a key component of core strength.

A well-designed workout evenly works all the back muscles. We have selected 13 of the best exercises aimed at complex training back, stimulating muscle growth, working out the latissimus muscles, trapezius muscles and other muscle groups.

Include 4-6 of your favorite exercises in each back workout (for 3 sets of 12 reps) and alternate between them.

Exercise 1: Deadlift

Main muscles: back (full)

Begin each repetition from deep squat. Hold the bar with an overhand grip (A).
Push your hips back, push your heels off the floor, and rise out of the squat (B). Keep your core engaged and your back straight throughout the exercise.
Slowly, with control, lower your hips down until the bar touches the floor (A).

Exercise 2: Barbell Row

Main muscles: back

Hold the barbell in front of you with an overhand grip slightly wider than shoulder-width apart.
Tighten your core, straighten your back, and lean forward at an angle of 60°.
Tightening your back muscles and biceps, pull the barbell towards your upper abdomen. Hold for 1 second and then straighten your arms. Repeat.

Exercise 3: Bent Over Dumbbell Row

Main muscles: back, obliques, teres muscles, latissimus muscles

Place your left knee and left hand on horizontal bench. Left hand should serve as support for the body.
Keep your core tight and your back straight. Tighten your lats and biceps, and then slowly pull the dumbbell up to your torso.
Hold for 1 second. Slowly straightening your arm, lower the dumbbell. You should feel a stretch in your upper back. Repeat.

Exercise 4: Dumbbell Row

Main muscles: back, core muscles, latissimus muscles, round muscles.

Take a lying position with dumbbells in your hands (A).
Keep your core tight and your back straight. Lift up with a vigorous movement right hand to the body (B). Keep your body still.
Hold for 1 second, then return to the previous position (A) and repeat the movement with the other hand.

Exercise 5: Pull-ups and lat pulldowns

Main muscles: back, latissimus, teres muscles

Hang on the horizontal bar with your hands slightly wider than shoulder-width apart (a narrow grip targets the latissimus and teres muscles, and a wide grip targets the rhomboids and trapezius).
Tighten your lats and core, then pull yourself up to the bar to your upper chest.
Lower yourself slowly, fully extending your arms. Repeat.
If you still find it difficult to do pull-ups, do deadlifts upper block to the chest.

Pull-ups

Use for width training

Block pull to the chest

Exercise 6: Reverse grip pull-ups

Main muscles: back, biceps, latissimus muscles, round muscles.

Hang from the horizontal bar, grasping the bar with an underhand grip (palms facing you) shoulder-width apart.
Squeeze your biceps and pull yourself up to chest level.
Lower yourself with your arms fully extended. Repeat.

Exercise 7: T-Bar Row

Main muscles: back, rhomboids, biceps

Place a loaded bar between your legs. You can use the handle, placing it under the bar, or grab it directly on the bar.
Lean forward at an angle of 45°, tighten your core muscles, keep your back straight (1).
Tighten your lats and trapezius muscles and pull the bar toward your chest (2). Hold the tension for 1 second and then slowly lower the bar toward the floor (1). Repeat.

Exercise 8: Bent Over Dumbbell Row

Main muscles: back, latissimus muscles, teres muscles, rhomboid muscles

Set the bench at a 45° angle and lie face down (A).
Hold 2 dumbbells with a regular grip (palms facing each other), tighten your lats and biceps, and then vigorously pull the dumbbells up (B). Keep your core engaged and your chest pressed into the bench throughout the exercise. Keep your shoulder blades squeezed together at the top of the exercise for 1 second.
Lower the weight by fully extending your arms. Repeat.

Exercise 9: Close-grip pull-down

Main muscles: back, biceps, rhomboids, trapezius

Sit on the weight block machine bench and grab the handle with a narrow grip. Bend your knees and move your back slightly back (A).
Tighten your core and biceps, keeping your back straight. Pull the handle towards your chest (B). Do not sway or use momentum.
Hold for 1 second and then fully extend your arms (A). Repeat.

Exercise 10: Low Bar Pull-Ups

Main muscles: back

Place the empty bar on the rack.
Lie under the bar and grab it with a grip slightly wider than shoulder-width apart.
Lift your hips off the floor and straighten your body so that it is at a 45° angle to the floor. This is the starting position.
Tightening your back muscles, pull your chest towards the bar. Hold for 1 second and then slowly lower to the starting position.

Exercise 11: Dumbbell Pullover

Target muscles: latissimus muscles

Lie down on the bench. Hold a dumbbell at arm's length above your chest (1) with your palms pressed against the top plate.
Tighten your core muscles. Slowly lower the dumbbell behind your head to just below the bench (2).
Keeping your arms straight, tighten your lats and lift the dumbbell to the starting position (1). Repeat. You can also do pullovers on a stability ball, or while sitting on a bench with your hips raised (this makes the exercise more difficult and puts more stress on your core muscles).

Exercise 12: superman

Target muscles: muscles of the lower back

Lie on the floor, stretch your arms forward (1).
Lift your legs, chest and arms off the floor. Tighten your lower back muscles.
Hold the tension for 1 second and then return to the starting position.

Exercise 13: Hyperextension

Target muscles: lower back muscles

Lie down on a hyperextension bench and cross your arms over your chest (1). You can also do this exercise on a stability ball.
Without rounding your back, slowly bend forward so that your torso angle is 45° (2).
Tighten your lower back muscles and lift yourself back up to the starting position (1). Repeat.

Among all the variety of splits, training the back and shoulders on the same day is the best way to show that the athlete has long ceased to be an inexperienced beginner. Only advanced athletes generally think about such combinations for splits, although pros have been using this combination in their training for a long time. And the most important thing is that you do not shift the focus to any one muscle group, since in all exercises they work separately (for comparison, for example, in an arms + shoulders split, there is a high probability that you will hammer the arm muscles while already training the deltoids , and you won’t be able to do your best in specialized exercises).

If you've started to hit a plateau, are no longer seeing impressive and consistent growth, and want to change something in your program, training your back and shoulders on the same day is something that is guaranteed to blast both muscle groups. It remains to consider how to do this as correctly as possible, and this is what this article will be devoted to.

Is it effective to train your back and shoulders in one day?

Any mediocre trainer will immediately tell you that training the back and shoulders is incompatible and these muscle groups need to be worked out in different days. And after that it will immediately become clear that this is an ordinary amateur who is unlikely to have sufficient knowledge. Moreover, professional athletes will laugh at such statements.

Therefore, the answer is unequivocal - when the right approach this combination can give many advantages even to those who have been training in the gym for years. It is important to understand that the “right approach” is a key term, so in the following sections we will look at it in as much detail as possible. The combination of working out the back and shoulders is based on two principles:

Alternations;
Consolidation of stress.

The first point is more difficult and for proper training You will need to think through microcycles wisely. It is most often used in cases where one muscle group is trained in a normal mode (mainly the back), and the other in a static-dynamic mode. This training is aimed at developing different types muscle fibers. It is practiced only by professional and advanced athletes who at least understand the basics of physiology.

The second principle involves combining shoulder training with back muscles to achieve an effect called stress consolidation. In fact, this is the reverse analogue of the usual training of antagonist muscles. With this training, the rear and medium bunches delts are usually included in the “back day”, and the front delts are worked along with the chest. Such a split has its advantages, but they appear only in cases of competent organization of recovery. This is the main requirement for this scheme to work.

In general, no one said that chest/back training is more effective than back/shoulders or other types of similar splits. The only difference is that the first option is more widespread, and they use it not because it is the best, but because it is popular.

It is not always necessary to accept all the advice of the pros 100%; their training is a completely different universe, which not every amateur can “try on.” However, if you want to pump up your back and pump it up on the same day as your shoulders, maximizing the impact of training, then you can’t do without advice from a pro. What do athletes who have enviable champion shoulders advise?

It is quite obvious that the main resource – energy – will not be enough to work all the muscles during training, so you have to correctly weigh priorities and arrange the order of work in the gym. If your training program includes your back and shoulders on the same day, then try to do no more than 1-2 basic exercises for the deltoids, as well as one isolating movement for each beam. The back can be trained as usual, but without hardcore, by doing the most basic “basic”.

After Professor Seluyanov popularized static dynamics, and a number of professional athletes proved its effectiveness in practice, the technique began to be used everywhere. Moreover, it is ideal for the shoulders, providing incredible results with almost zero risk of injury. Professionals recommend combining static-dynamic training for the shoulders and classic back training in this split.

Even when pros train and combine back and shoulder splits, their training technique is far from ideal. What then can we expect from ordinary gym goers, for whom professional athletes are an example? As a result, the concept of correct technology is distorted along the lines of a “broken phone.” And if the pros hardly suffer from this, then for amateurs it can be disastrous. At a minimum, the most popular consequence is lack of growth. Therefore, try to treat the technique as delicately as possible and put it several steps higher on the scale of priorities than any other criteria (weight, number of repetitions, approaches, etc.), especially when working on the shoulders.

If for back exercises the question of amplitude is absolute and there is only one option (full amplitude), then with the shoulders everything is not so simple. Modern programs, especially in splits where shoulders and back are worked, most often include only static-dynamic work in an incomplete amplitude.

Tip #5 – exclude the use of back muscles when training your shoulders

It is important to understand that if you have fully trained your back, when subsequently working on your deltoids you need to eliminate it as much as possible. To do this, try to use exercises where you can fix the body and avoid movements where you need to maintain balance yourself. For example, when raising dumbbells in an incline position rear delts It’s better not to stand on the floor, but to sit in a machine or on a bench, limiting the work of your back and inertia. The same applies to lifting dumbbells in front of you.

Difficult is not always good, and shoulder training clearly confirms this principle. Look at professional athletes, they don't use fancy exercises that 1 in 10 people can do correctly. For the back, most often there are rows (inclined, horizontal, vertical, with a barbell, with dumbbells, etc.) and strict pull-ups. For the shoulders - swings (to the sides, in front of you, in a tilt on the deltoids), as well as presses with dumbbells or in a machine.

In general, such a split with the right approach will have some advantages. Muscle growth is greater, the load on the spine is less (considering that the shoulders swing in a static-dynamic mode). All that remains is to properly organize your rest and nutrition in order to observe incredible muscle growth.

When you combine back and shoulder exercises in one workout, it is very important to choose the right ratio. IN otherwise one muscle group will always lag behind. When planning each workout in a cycle, you need to take into account the athlete's experience and ability to focus the load on specific muscles when performing exercises.

It is also worth considering that for beginners and experienced athletes the number of approaches and repetitions performed will be different. When pumping up your back, you can use serious weights, but it is important to remember that in many deadlifts the rear deltoids take an active part and to properly work out this head, it will be enough to do one exercise. Now let's look at the most popular examples that will be an excellent starting program for athletes.

For newbies

If your coach says that static dynamics is a method for advanced athletes that is not suitable for beginners, then you can safely look for another, more experienced trainer. If the back requires a powerful “base” in full amplitude, then the shoulders require the opposite. Stato-dynamic exercises for the shoulders, after training the back, do not have a harmful effect on the shoulder joints. You can use them to their full potential without risk of injury.

It is important to consider that if you compare the programs of pros and beginners, the difference will be in the number of workouts per week. While pros can easily do 2 sessions a week, working on their shoulders and back in one day, beginners will always have -1 workout. Firstly, this is the only way to invest in a three-day weekly split, and secondly, such a regime will protect against overtraining.

If we consider a specific example for beginners, we can highlight one of the split options.

For the latissimus muscles:

Upper pulley to chest – 3*12, 10, 8;
Bent-over barbell/dumbbell row – 3*12, 10, 8;
Lever rod – 3*12, 10, 8;
Horizontal block thrust – 3*12, 10, 8.

If you are given pull-ups on a bar, you can alternate them with vertical block traction by week.

For the lower back:

Hyperextension – 3*15, 12, 10.

Shoulders (all in partial range) – each exercise is performed in a session of 3 sets of 40-45 seconds under load (rest 35-45 seconds).

Seated dumbbell press (or in a machine);
Raising arms to the sides in the simulator;
Swing dumbbells in front of you.

It is important to take into account that, given the abundance of traction movements, in this split the middle delta is worked out before the rear and front beams.

For professionals

For advanced athletes and pros, one workout per week will no longer be enough. Firstly, it will be difficult to work out all the muscles in one workout, and secondly, if this is possible, it will only be due to overtraining, which will not be beneficial. Therefore, it is best to train your shoulders and back in one day, using a program for two sessions per week. This will allow you to either combine stato-dynamic work on the shoulders with classical training of fast muscle fibers, or intelligently divide the load on each delta bundle.

If we take an example of a program that combines effective exercises for the back and static-dynamics for the shoulders, we can highlight the following complex.

Pull-ups with extra weight (alternate with Gironda pull-ups) – 4*12, 10, 8, 6;
Wide grip lat pull-down – 4*12, 10, 8, 8;
Bent-over barbell/dumbbell row – 4*12, 10, 8, 6;
T-bar row - 4*10, 10, 8, 8;
Good Morning – 3*10, 8, 6;
Hyperextension or reverse hyperextension 4*15, 12, 10, 8.

Shoulders (stato-dynamics, in each exercise a session of 4 approaches is performed for 40-45 seconds of load, followed by 30-40 seconds of rest):

Shoulder press in the simulator;
Bent over arms extension (with the chest resting on the back on the bench);
Lifting a dumbbell in front of you while sitting;
Swing to the sides while standing (in incomplete amplitude).

It is very important to ensure that the swing technique is correct. Every centimeter of movement must be controlled. Stato-dynamics does not tolerate any inertia, the main task not only work in partial amplitude, but also constantly focus the load on the working muscle. According to this principle, it is necessary to perform all exercises on the shoulders when creating a split with the back.

A club of athletes who sweat in the gym but don't think about muscle growth outside the premises where training takes place is replenished every year. Its members can be easily identified by their almost complete lack of progress. Nevertheless, avoiding such a fate is quite simple; the main thing is to understand that progress is three components, not one. Beginners focus on one component and get a well-deserved 33% of the result. About what components we're talking about? The answer is obvious:

Workout;
Nutrition;
Rest and recovery.

Remove one item and your progression is guaranteed to decrease; remove two – it will hardly be noticeable, no matter how hard you try. What can help you go beyond the standard 100% by improving every aspect? And again the answer is obvious - sports nutrition. Supplements are not a substitute, they are not even necessary, but they will significantly improve the results of your efforts and multiply them.

If we talk about the main supplements that need to be provided first, it is worth highlighting:

Protein;
Creatine;
Vitamin and mineral complexes.

BCAA can also be partly included in the list if you care about the quality of your muscles and do cardio/morning jogging.

To maximize productivity in the gym, you should choose pre-workout complex. This is a proven and effective way to get the most out of every trip to the gym. You can also consider taking beta-alanine separately; in complex supplements, its dosage is always below the required level. This will help you train even longer and stronger by buffering lactic acid (which is especially important during static-dynamic training).

The so-called “sleep supplements” (GABA and others) are ideal for recovery - supplements that improve sleep and speed up recovery. By supplementing them with omega-3 fatty acids, you can maximize physical and mental recovery.

Summary

You can see what you can expect from a set of exercises that simultaneously works the deltoids and back in 3-5 weeks. Even if the reflection in the mirror does not amaze you with huge peak deltoids and bulging lats, then at least you will be able to see progress in increasing strength and endurance. When working in static-dynamic mode, your shoulders will burn with fire even with light weights, which will certainly very quickly affect the total renewal of your entire wardrobe - your deltoids will be very cramped in old clothes. But all this will be subject to proper training and compliance with all recommendations.

If you want to have a huge and wide back, then you need to include in your training program basic back exercises. These are exactly the exercises with which you can pump up a wide back.

Back muscles are divided into 3 main groups:

lats
trapezoidal
small of the back

The most important and most significant muscles of the back are considered to be - lats. It is these muscles that give the back its power and V-shaped appearance. (visually making the shoulders wider and the waist narrower). Therefore, all athletes pay Special attention these muscles.

Trapezoidal muscles located in the upper back. They make the back more powerful and massive.

Small of the back- this is very important muscle. A strong, toned lower back reduces the risk of: osteochondrosis, pinched nerves, etc.

Basic exercises for the back:

Straight grip pull-ups

This exercise is the best and most effective exercise for the development of the latissimus dorsi muscles (the top of the lats is especially well loaded). The overhand grip is the most popular grip used by athletes.

Pull-ups reverse grip

It is easier to do pull-ups with this grip than with a straight grip, because the biceps are activated more strongly. In fact, reverse grip pull-ups are the only basic exercise for working the biceps. (barbell lifts are more of an isolated thing).

Parallel grip pull-ups

A parallel (neutral) grip shifts the load to the lower sections of the latissimus muscles. You need to pull yourself up to your chest.

Wide-grip vertical pull-down to chest

This exercise is similar in effectiveness to pull-ups. The advantage of this exercise is that, unlike pull-ups, you can do it with the most correct technique.

Wide-grip vertical pull-down

This exercise focuses on the upper lats and rhomboids. I do not recommend doing it at the beginning of training, because there is a risk of injury. (higher risk than usual).

Reverse Grip Vertical Row

This exercise allows you to pump up the lower latissimus dorsi muscles well. In addition to the back, the biceps get a good workout.

Row on a horizontal block to the waist

This exercise is aimed at developing the middle and lower sections of the latissimus muscles. The advantage of this traction is that the vertical load is removed from the spine. Also, unlike pulling a barbell to the belt, there is no strong load on the lower back, which ultimately allows you to specifically load the latissimus dorsi muscles.

Bent-over barbell row

Second most effective basic exercise for the back, which allows you to make it large and massive. Also, the rear deltoids, biceps and forearms receive a good load. The lower back works in static mode, like a stabilizer.

Bent-over barbell row with reverse grip

The emphasis shifts to lower section latissimus muscles and the biceps are more involved in the work.

Parallel Grip T-Bar Row

The main emphasis is on the middle parts of the back. Execution technique this exercise easier than rowing a barbell to the waist, so you can throw more weight. The main thing is not to forget that the lower back should be arched (required).

Shrugs with a barbell

The most effective basic exercise for developing large and massive trapezius. I recommend working in the 12-20 rep range.

Deadlift

The deadlift is considered to be the leader for developing a large and massive back. But, I don't agree with this. The main beauty of the back is given by the latissimus muscles, and the backbone, to a greater extent, is aimed at developing long muscles backs. Therefore, you don’t have to use it in your program on an ongoing basis. Use it as unplanned stress for the body.