…continued – Back and Triceps
Upper Back
To properly develop your upper back you must strive for both muscle thickness and width. Also, the exercises used must involve maximum contraction and maximum stretch. Certain muscle groups benefit enormously from the stretching aspect of the movements and the upper back is no exception. Not concentrating on both the stretch and contraction portion of the movement will reduce the intensity of the exercise and limit muscle growth.
Max-OT Tip:
Stretching a muscle during the overload process brings more muscle fibers into play. Stretching during overload increases intensity and maximizes fiber recruitment. It’s important to understand the value of “overload stretching” and to avoid partial reps. And think of it this way, if you can make the muscle longer through stretching it will bunch up bigger when flexed.
All exercises for direct stimulation of upper back involve “pulling” movements. These are pulling movements from when your arms are straight down at your side to when they are straight over your head and every angle in between.
The upper back is a very strong and large muscle group and benefits (grows) well from overload. Most people underestimate the strength of the upper back in exercises and therefore never really achieve the development they could.
Lower back
The lower back is an area often neglected by weight trainers. It’s one of those “non-glamour” muscle groups and because of this is usually only trained as an after thought or just receives stimulation as an assisting muscle group.
Let me tell you right now that it is very important to develop and maintain a strong, muscular lower back. The lower back muscle are one of two critical links between he upper and lower bodies. The other being the abdominal. More injuries result from poor lower back and abdominal development than from any other source. And if have not yet experienced a lower back injury let me tell you it will stop you dead in your tracks.
