One
of the KEY reasons you see people struggle to build their back (and
chest) is because they are "internally rotated." This just means their
shoulders are rounded which means their posture is wrong for back
recruitment.
If this is you, TAKE THIS ON BOARD.
Stretch your shoulder joints at least 3 times a day.
In
the gym, take the weight in your hand (in the starting position) and
THEN externally rotate your shoulders. This will mean pushing your
scapulas together, pushing your chest out and resetting your posture to
maximize muscle fiber recruitment through the entire range of motion.
This WILL mean dropping your ego. . . . . . . .
2 - Focus
When
you pull that weight make sure you are mentally focusing on doing it
through your BACK muscles. This means squeezing them, hard.
The
difference this will make to the "feel" and also the soreness in your
back will be instant. Don't run away from the f***ing pain, take it ON!
3 - Elbows
When
you are doing pulldowns and seated cable rows, focus on driving your
elbows back/down (depending on angle you are pulling from) and at the
isometric pause part (bottom hold) squeeze the back muscles whilst
pushing your elbows towards each other almost. This really emphasizes
the
squeeze on the back muscles.
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