One of the highlights in the gym is the back training. It's an awesome feeling to get a hefty pump in the back muscles. But it requires good muscle contact and a high intensity to reach this pumping sensation in the back muscles. Therefore I devote a full training session (45 minutes) for just back.
Some guidelines for effective back training :
• Always warm up the body before back workout, for example on a cross trainer. Also, carry out a couple of high rep sets in any back machine.
• Take advantage of the rest time between sets to stretch out the back muscles. This increases the blood flow (and thus the pump) significantly.
• Rest about 1 minute between each set (a little more after drop sets or forced reps).
• Work out in the exercise's entire range of motion , ie . stretch out to the max in the eccentric phase and contract maximally in the concentric.
• Train to failure in each set. Otherwise, you might as well find another sport to begin with …
• Maintain muscle connection throughout the exercise's range of motion , and use extra precautions to keep the tension in the muscle in the eccentric phase (on the way back ) .
• Chins rack is the king of back exercises . It is equally obvious that squats is for the leg muscles . Always start with this exercise at the beginning of the session when you are strongest and most rested.
• Fill up with a lot of energy before a back workout. It will be necessary. I prefer to workout the back in the late afternoon when I've had time to eat several times before.
