A V-Tapered back commands the respect of your peers and gets attention from the ladies
But 99% of people train it like crap
Dodge these 5 rookie mistakes to transform your back into the V Shape...
= Thread =
But 99% of people train it like crap
Dodge these 5 rookie mistakes to transform your back into the V Shape...
= Thread =
That dream V Tapered back is what separates a great physique from an average one
Thick upper back muscles
V Tapered lats
Thick 3D Rhomboids
Not to mention demands respect and attention from all
But that dream back requires you to avoid these 5 common mistakes in the gym...
Thick upper back muscles
V Tapered lats
Thick 3D Rhomboids
Not to mention demands respect and attention from all
But that dream back requires you to avoid these 5 common mistakes in the gym...
1. Incorrect Grip and Elbow Path
Regardless of the exercise you, your grip will determine the path of your elbows
This in turn places the emphasis and loading on different parts of the back
Most people do not consider this and wonder why they get crappy back development...
Regardless of the exercise you, your grip will determine the path of your elbows
This in turn places the emphasis and loading on different parts of the back
Most people do not consider this and wonder why they get crappy back development...
If you want a fully-developed back you need to know these differences
Grip 1: Neutral Grip
This will bias your elbows being tucked into your sides
Avoid taking elbows too far behind your torso
✔️ Use the neutral grip to target your lat muscles and get that eye-catching V Taper
Grip 1: Neutral Grip
This will bias your elbows being tucked into your sides
Avoid taking elbows too far behind your torso
✔️ Use the neutral grip to target your lat muscles and get that eye-catching V Taper
Grip 2: 45 Degree Angle
Allows your elbows to track at a 45-degree angle through the movement plane
This will give you a greater range of motion for your elbows to go behind your torso
✔️ This is optimal for rear delts to get that round 3D look on your shoulder width
Allows your elbows to track at a 45-degree angle through the movement plane
This will give you a greater range of motion for your elbows to go behind your torso
✔️ This is optimal for rear delts to get that round 3D look on your shoulder width
Grip 3: Palms down 90° angle
Pulls elbows out to the sides more each rep
Increases range of motion at the shoulder blades
✔️Hits upper back muscles best
Tip - round shoulder blades forward in the stretch and focus on squeezing them back together in the contracted position
Pulls elbows out to the sides more each rep
Increases range of motion at the shoulder blades
✔️Hits upper back muscles best
Tip - round shoulder blades forward in the stretch and focus on squeezing them back together in the contracted position
2. Ditch the V Handle
Despite its popularity, V-Handle limits your ability to pull your elbows back through the movement
The narrow grip is NOT optimal for growth
(poor stability, loading and a poor range of motion)
SOLUTION: grab a wider handle or single pulley attachment
Despite its popularity, V-Handle limits your ability to pull your elbows back through the movement
The narrow grip is NOT optimal for growth
(poor stability, loading and a poor range of motion)
SOLUTION: grab a wider handle or single pulley attachment
3. Stop letting Grip Strength Hold You Back
Some people frown at using lifting straps...
This is for no good reason
Perhaps a pride thing?
Lifting straps need to be in EVERYONES back training tool kit
Remember, we are training our back here team, NOT our grip
Some people frown at using lifting straps...
This is for no good reason
Perhaps a pride thing?
Lifting straps need to be in EVERYONES back training tool kit
Remember, we are training our back here team, NOT our grip
If you are not using straps I guarantee your grip strength is failing well before your back muscles do
This will mean you leave back development and those precious gains on the table
We want our target muscle to be the limiting factor with every single set
Use straps folks!
This will mean you leave back development and those precious gains on the table
We want our target muscle to be the limiting factor with every single set
Use straps folks!
4. Using too much momentum
We’ve all seen it before..
Gym bros loading up the bar with plates, letting their ego get the better of them
Lat Pulldowns where there is more 'swinging' than lifting...
The only gains there are traps and biceps
No back
We’ve all seen it before..
Gym bros loading up the bar with plates, letting their ego get the better of them
Lat Pulldowns where there is more 'swinging' than lifting...
The only gains there are traps and biceps
No back
Or the best of the lot...
The typical ‘barbell rows’ where they end up using their whole body to shrug/jerk, the weight with a tiny range of motion, with zero stability and an extremely low stimulus on the target back muscles
No gains were made that day
You need this instead⬇️
The typical ‘barbell rows’ where they end up using their whole body to shrug/jerk, the weight with a tiny range of motion, with zero stability and an extremely low stimulus on the target back muscles
No gains were made that day
You need this instead⬇️
The key steps to any good back exercise execution:
1. The lift itself
2. A good squeeze at the top of the rep
3. A deliberate slow eccentric/lowering of the weight (3-5 seconds)
4. Pause in the stretch position
Using momentum takes away this method for optimal execution
1. The lift itself
2. A good squeeze at the top of the rep
3. A deliberate slow eccentric/lowering of the weight (3-5 seconds)
4. Pause in the stretch position
Using momentum takes away this method for optimal execution
Remember it is not about lifting the most weight in the gym
It is about:
✔️ using your target muscles to lift that weight
✔️ at a speed which allows the loading to create tension across your muscle fibres
Leave your ego and momentum at the gym door to build your V Shape back
It is about:
✔️ using your target muscles to lift that weight
✔️ at a speed which allows the loading to create tension across your muscle fibres
Leave your ego and momentum at the gym door to build your V Shape back
5. Relying too Much on Free Weights:
The traditionalists will hate it
But there are benefits for muscle growth that machines provide that you just cannot get with free weights
So if you want respect...
It is imperative you use machines to level up your back
Here's why...
The traditionalists will hate it
But there are benefits for muscle growth that machines provide that you just cannot get with free weights
So if you want respect...
It is imperative you use machines to level up your back
Here's why...
Free weights have:
❌ Less stability (other muscle groups will compensate and take over the movement which takes load off the target muscle)
❌ Are harder to take back muscles throughout their entire range of motion without machines
Prioritize machines for best back results
❌ Less stability (other muscle groups will compensate and take over the movement which takes load off the target muscle)
❌ Are harder to take back muscles throughout their entire range of motion without machines
Prioritize machines for best back results
There you have it folks...
The 5 common mistakes to avoid to take your back development to the next level
1. Correct Grip and Elbow Path
2. Ditch the V Handle
3. Use Lifting Straps
4. Avoid using momentum
5. Relying too much on Free Weights
The 5 common mistakes to avoid to take your back development to the next level
1. Correct Grip and Elbow Path
2. Ditch the V Handle
3. Use Lifting Straps
4. Avoid using momentum
5. Relying too much on Free Weights
Remember folks
If you are looking to level up your back muscles
And physique in general
Its not just exercise selection that is crucial, it is also exercise execution
Avoid these common back training mistakes and watch your back develop into a beautiful V Taper…
If you are looking to level up your back muscles
And physique in general
Its not just exercise selection that is crucial, it is also exercise execution
Avoid these common back training mistakes and watch your back develop into a beautiful V Taper…
If you enjoyed this thread, follow me @V_ShapeFitness
and retweet the first tweet
I'm here to help you:
• Shred Fat
• Pile on Muscle
• Get your dream body and life
Go get it V Shape team
and retweet the first tweet
I'm here to help you:
• Shred Fat
• Pile on Muscle
• Get your dream body and life
Go get it V Shape team
PS
There is ONE spot left this month for a man who is ready to:
- Shred stubborn fat
- Build their dream body
- Command respect
And get that V Shape Body guaranteed!
Just 2hrs/week
Not cheap but will change your life!
DM me 'V' for info
There is ONE spot left this month for a man who is ready to:
- Shred stubborn fat
- Build their dream body
- Command respect
And get that V Shape Body guaranteed!
Just 2hrs/week
Not cheap but will change your life!
DM me 'V' for info
Loading suggestions...