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If you have a training partner have him repeatedly tap on
your back as you are working the muscle in order to help you
focus on it better. As you feel the muscles in your back
working then you can increase your weights again. Any one
can go through the motions but it’s the quality of what you
do that's going to improve the quality of your muscle.
Start out doing pull ups. This is a hard exercise for a lot
of people, myself included. Begin with 20 reps total. If you
have to do 10 sets of two then so be it. I do sets of eight
to 12 until I hit 40 reps and at times some of my sets are
only five.
After your 20 pull ups, move onto a seated or bent over rows
doing four sets of 12 reps making sure that your squeezing
your shoulder blades together so that your contractions are
felt hard in your back.
Reverse grip, close grip pull downs can follow your rows and
again make sure you are squeezing your back tight at the
bottom of the movement as you pull your elbows down to your
sides and back. After a few weeks of this and you are
feeling your back muscles well, feel free to increase the
weight. Just remember don't sacrifice weight for technique
or you'll be back to square one. Good luck and hard training
Ryan Rollison
Dream
Bodies
1240 W. Sylvania Ave
Toledo,
OH 43612
419-476-3494
mydreambodies@aol.com
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