Back, deltoids and biceps! Home workout.
It makes sense to train the back muscles, deltoids and biceps together - in one day. After all, these muscles perform a pulling function. This type of training has the classic name “Pull-Push!”
Who forgot - the “Pull-Push” program involves training the muscles that perform pulling functions separately from training the muscles that perform pushing functions.
The Pull day from the classic program will be replicated at home in this workout. Moreover, in this option a minimum of sports equipment will be used. We only need a horizontal bar and two collapsible dumbbells (or even one).
Training program.
- 1. Pull-ups.
Wide-grip pull-ups on a horizontal bar to develop lat width. But to make the workout as difficult as possible, you need to perform 10 sets of 10 repetitions. Not everyone can do this - it all depends on your training. But it's still worth a try. If you can’t do 10 repetitions, then you should do it the maximum number of times, and also increase the rest between approaches. The first five approaches rest for 2 minutes between them, then the next 3 approaches for 2.5 minutes and the last for 3 minutes.
Since we are limited in equipment, we do few exercises but a large number of approaches in order to properly load the working muscles.
Try this training program and share your impressions in the comments. I hope the article was useful to you and useful in your home workouts. Subscribe to the channel so you don't miss anything interesting. I wish you all the best and great training!
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Building a wide back and powerful biceps: an effective set of exercises for synergistic muscles.
Hello, today we will talk about working out the muscles of the back and biceps. One of the best and most effective ways to work these muscle groups is to train these muscles in one day.
The back and biceps muscles are synergistic, meaning that they perform unidirectional movements during many exercises, allowing you to combine exercises and significantly increase the volume, intensity and effectiveness of training by working several muscle groups at once.
When combining back and biceps muscle training, it is very important to know and follow the sequence of exercises; training must begin with working out the back muscles and performing exercises that utilize them as much as possible.
Since when performing exercises on the back, the biceps are also effectively worked, and when performing exercises on the biceps, the back remains indifferent in many exercises. Therefore, if we start the workout by working the biceps, we will not have enough strength to carry out a full and effective workout of the back muscles.
Training according to this scheme can significantly increase the effectiveness of your workouts, making them more intense, voluminous and longer, which will have a positive effect on your results.
For beginners, such training may seem too difficult and exhausting; due to lack of preparation, they may not have enough strength to complete the second part of the training, i.e. working out the biceps.
Before you start training, do not forget to do a warm-up muscle and joint warm-up, as well as a little cardio to prepare the cardiovascular system for the load.
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Main conclusions
Proper pumping of the back and triceps muscles includes the following rules:
- Working out only one large muscle group (back) in a lesson, while the triceps are classified as small muscles.
- A sufficient rest period between strength loads (on average 2-3 days) and a balanced diet.
- When creating a program, alternate between different strength exercises to prevent the body from getting used to it and to ensure high-quality muscle development.
Before starting strength training, you should seek the advice of a professional trainer. He is the one who will create a training plan according to the individual characteristics of your body!
