sovereignbeef on Nostr: The first two movements from my upper back focused pull day. I’ve implemented a new ...
The first two movements from my upper back focused pull day.
I’ve implemented a new training split.
Push
Pull
Rest
Legs
Rest
I have two different rotations for each day. On the second pull day, I emphasize more lat recruitment, tacking on the upper back movements towards the end of the session.
Delineating your back training between upper back (traps, teres, rhomboids, rear delts) and lat focused movements will make a big difference in overall back development. You can’t isolate one or the other, but you can absolutely emphasize where the tension is placed.
Movements where the humerus is between a 75 and 90 degree angle to your spine (elbows high) will force tension into the upper back. Movements where the humerus is closer to being parallel with your spine (elbows tucked) will drive more tension into the lats.
With the upper back, moving your scapula through their full range of being maximally stretched and retracted is crucial in recruiting the most amount of muscle fibers.
In these two movements, it’s clear I’m exposing myself to the fully lengthened range as much as possible and transitioning out of that range with controlled aggression, placing the intention on the target muscle groups.
You must be intentional, but you also must be violent. For me, bodybuilding is the intersection of thoughtfulness and raw action.
I’ve implemented a new training split.
Push
Pull
Rest
Legs
Rest
I have two different rotations for each day. On the second pull day, I emphasize more lat recruitment, tacking on the upper back movements towards the end of the session.
Delineating your back training between upper back (traps, teres, rhomboids, rear delts) and lat focused movements will make a big difference in overall back development. You can’t isolate one or the other, but you can absolutely emphasize where the tension is placed.
Movements where the humerus is between a 75 and 90 degree angle to your spine (elbows high) will force tension into the upper back. Movements where the humerus is closer to being parallel with your spine (elbows tucked) will drive more tension into the lats.
With the upper back, moving your scapula through their full range of being maximally stretched and retracted is crucial in recruiting the most amount of muscle fibers.
In these two movements, it’s clear I’m exposing myself to the fully lengthened range as much as possible and transitioning out of that range with controlled aggression, placing the intention on the target muscle groups.
You must be intentional, but you also must be violent. For me, bodybuilding is the intersection of thoughtfulness and raw action.