The back
muscles have two basic functions as far as bodybuilding is concerned.
They pull the shoulder back (a rowing motion) and pull the shoulders
down (a pulldown or chinning motion). A common mistake when doing back
muscle workout is to use too much biceps effort and not enough back, or
to involve the muscles of the lower back in a swaying motion instead of
making the lats do most of the work. You have to make an effort when
training back muscles to isolate them so that only these muscles are
involved in the movement.
The lower
back muscles function differently from most other muscles in the body.
They are stabilizers, holding the body steady rather than constantly
contracting and relaxing through a full range of motion like, say, the
biceps. Therefore, when you do full range exercises like Hyperextensions
or straight leg deadlifts you put so much strain on the lower back
muscle that it can take up to a week to fully recuperate. This means
that total effort lower back training using power exercises and maximum
weights is necessary only once a week. On the other days, do your sets
with nonpower exercises and less than maximum poundage.
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