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How to Make Your Back Wider

By September 1, 2016Latest Scientific Research

Making your back wider and thicker is all about adding as much muscle mass as possible to the area. Over my years of training, I’ve found several methods which drastically improve the rate at which you can grow you back. This article is going to list those methods and state why they work.

 

1. Flex and imagine flexing
When you think about flexing a muscle you activate an area in your brain called the pre-motor cortex. A function of this area is to plan movement before the primary motor cortex executes that movement. By utilising your pre-motor cortex you actually become more adept at contracting the muscle you want to contract, which in turn will speed up your progress. For your back, specifically, this is important as there are a number of strong muscles which can take over the movement form the lats, lower traps and rhomboids. By activating your primary motor cortex you will be more likely to use the muscles you want to and minimise using the others you don’t want to.

 

2. Use tempo
Along with imagining, using tempo also increases your neural input to your muscles. When you push out lots of reps with no regard for controlling the eccentric or concentric portions of the movement, you will inevitably lose the strength of contraction in your back. By slowing down your tempo for both concentric and eccentric you will have much greater control over the muscles you contract

 

3. Implement weighted pauses
Pausing at the extremity of the eccentric contraction will enable you to overload your back while minimising the strain on your shoulders and biceps. When training back frequently you will inevitably come across tightness in your arms and shoulders. This is when you can implement weighted pauses to a) ensure you are still adept at pushing your back through a full range of movement and b) provide the same amount of stress to the area with much less strain
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Making your back wider and thicker is all about adding as much muscle mass as possible to the area. Over my years of training, I’ve found several methods which drastically improve the rate at which you can grow you back. This article is going to list those methods and state why they work.

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