The latissimus dorsi is a muscle that has a relatively large impact on the body. If the development of the latissimus dorsi is not enough, even if the other muscle groups are well trained, there is a sense of aesthetic lack, regardless of men and women.
For latissimus dorsi muscle building, you can find many tutorials on the Internet, but these Most of the tutorials are straightforward exercise recommendations and exercise practice tutorials, and rarely give the growth of latissimus dorsi.The underlying logic of, also rarely points out the characteristics and commonalities of the latissimus dorsi compared with other muscle groups. It is naturally difficult for readers to get to the point. When faced with a variety of action choices, they will inevitably be confused.
This article will analyze everything related to the growth of latissimus dorsi as comprehensively as possible.
1. Prerequisite: Latissimus dorsi is also a muscle
If you haven’t been in touch with the deformation master muscle training System, you must know that apart from the latissimus dorsi, the most important thing for muscle gain in general is the systematic training, including the control of capacity, the grasp of the timing of weight lifting, and fatigue Management and so on. In contrast, the choice of actions, combinations, or special actions are not of great importance.
Although the latissimus dorsi has some special characteristics, we do need to spend a little more thought when dealing with movements. However, as an authentic skeletal muscle, the latissimus dorsi must first meet the requirements of muscle gain. General rules for training.
This article pays more attention to the characteristics of the latissimus dorsi compared with other muscle groups, so I have to discuss the movements. It will not emphasize the training system, but you must know that if the training method is not formal, even if you Choosing the perfect action will not get any effect. On the contrary, even if the action selection is not very powerful, as long as your training method is good, you will still get good results.
In short, systematic training is the prerequisite for the growth of latissimus dorsi. On this basis, we will talk about its special features.
Second, the particularity of the latissimus dorsi
The particularity of the latissimus dorsi lies in its special shape and start and end points. These characteristics make it impossible for the latissimus dorsi to pass throughsingle Actions Fully exercise.
It can be seen from the figure that the latissimus dorsi is a huge fan-shaped, fan-shaped Very big, and the "root" is verysmall.
The root is the insertion point (insertion) of the latissimus dorsi, located in the upper middle part of the humerus (big arm bone). (You can think of this point as at the elbow joint, so that many problems will be clearer)
The huge fan surface constitutes the origin, and covers the pelvis, lumbar spine, and Thoracic spine.
So basically, the movements of the arms, chest, waist, and even the pelvis (buttocks) can affect the latissimus dorsi. Exercise (shrugging shoulders, sinking shoulders, etc.) can also affect the lats.
Specifically, the following exercise methods can significantly contract or lengthen the latissimus dorsi:
1. flexion of the shoulder (forearm) And stretch (flexion VS extension):
2. Shoulder (big arm) outside Exhibition and Adduction (abduction VS adduction):
3. Scapula rise and sink(elevation VS depression)
4 .Scapular forward and retraction (protraction VS retraction)
In addition, the inward or outward rotation of the shoulder, the flexion and extension of the spine, also It can contract the latissimus dorsi, but the degree is relatively small, so it is generally not taken seriously.
Because the latissimus dorsi has a large starting point range, it is difficult to find one alone The action of, fully contract all the latissimus dorsi with its own strength.
In the experiment, it was also observed that the EMG values of different movements on the latissimus dorsi different regions are different. Although EMG cannot independently predict long-term muscle growth, this result is consistent with the anatomy of the latissimus dorsi. Structural.
Three, combined movements, covering the entire area of the latissimus dorsi
In the previous paragraph, we mentioned that a single movement, It is difficult to fully contract all the latissimus dorsi. In this way, the first consideration in action selection is to combine different movements to cover all the latissimus dorsi.
As you can see from the illustration, the latissimus dorsi is higher In the area where the muscle fiber angle is closer to horizontal; the lower the area, the closer the angle is to vertical.
So at least in theory, the more "following" the direction of the muscle fiber in a certain area, the more effective Exercise the corresponding areas of the latissimus dorsi, such as:
- Shoulder flexion and extension movements, such as rowing with different grip distances, pull-ups, exercise slightly more for the latissimus dorsi thoracic region;
- Shoulder abduction and adduction movements, such as high pull down with a wide grip, against the latissimus dorsi, lumbar spine and pelvic regionThe workout is slightly larger.
To put it more bluntly, regardless of cost, it’s better to choose choose one of several different modes of exercise instead of Choose only one.
Remind you that this conclusion is only for reference, not that if you use a single movement, the latissimus dorsi muscles will not grow well.
Four. Consider the limitations of weak muscle groups and leverage on strong muscle groups
If an action requires multiple muscle groups to work together to complete, then the weakest muscle group will inevitably limit the weight of the entire action, thereby limiting the exercise level of the stronger muscle group. p>
In the latissimus dorsi movement, two common restrictive muscle groups are the two heads and forearm.
Body up (backhand narrow grip), the strength requirements for the two heads are relatively high. Many girls will not be able to achieve close to exhaustion degree.
At least half of the pulling action requires high grip strength. Forearm exhaustion first is extremely common in back movements.
In addition to the limitation of weak muscle groups, the use of strong muscle groups is also a point to be considered: here specifically refers to the trapezius muscle. This muscle group, because of torque, is much stronger than other back muscle groups including the latissimus dorsi.
For example, in a high-position pull-down exercise, if the weight is too large, you will easily unconsciously force the trapezius muscles to quickly sink your shoulders and gain acceleration, so as to make the latissimus dorsi more effortless.
Weak muscle group restrictions, strong muscle group borrowing, will affect The action selection of the latissimus dorsi and the posture details in the action.
Five. Trapezius exercise
For women, the way to deal with the trapezius muscles is also a point to consider when doing latissimus dorsi movements.
If you don’t want the trapezius muscles to grow, then you should avoid including "shrugging" Latissimus dorsi movement, a typical and more dangerous movement, is rowing in a low position (the movement mode is to pull from the front and down to the back and up).
When doing other movements, it is best to tighten your back all the way so that the trapezius muscles are in a state of isometric contraction. Although the trapezius muscle will be practiced during isometric contraction, but the degree is smaller.
Six. List of actions
The final action selection is roughly from the following three different modes of action , Just choose one each, or you can choose only one of 2 and 3. It's just that you need to pay attention to the characteristics of each action when making specific choices.
: It is better for novices. The problem is the lack of baffle and it is not easy to stabilize when the weight is heavy.
Equipment rowing: There are three versions of high rowing, horizontal rowing, and low rowing. Girls must pay attention to the trapezius muscles when doing low rowing. If they don’t want to practice, they must tighten the whole process. If there is a baffle, it will make the movement more stable.
Barbell rowing: It is the oldest and most classic back training exercise, but the heavy weight barbell rowing is prone to unstable center of gravity.
Cable pullover: (I don't know how to translate it well) It is considered one of the "most isolated" latissimus dorsi movements. It can also be done by bending the elbow joint and can do more weight.
Pull up:For female use, it is easy to be restricted by the two heads and forearms. It is recommended to use the "castration version" method. The elbow bends slightly, and each movement is completely grounded. Let go and rest the forearm.
Pullover equipment: unpopular equipment, but also relatively isolated latissimus dorsi action.
Seven. How to find the strength of the latissimus dorsi
I usually use the elbow force method to help people find the hair on the chest and back. Strength:
As shown in the figure, use the prone dumbbell rowing posture, not holding the dumbbells. Instead, apply force manually at the elbow.
In principle, this feelingThe way of feeling is very flexible. You can try different arm angles, and you can experience the position of the shoulder blades one by one. You can always find the most powerful action.
8. Training method reference
For novices who have been training for less than a year, you have no reason to make the training more complicated. You can ignore the detailed description above and follow the the most important action selection principle to choose the back training action.
The most important principle of action selection here refers to:
- Use it smoothly and feel good;
- Can continuously increase weight.
Even if only one action is selected, it is completely possible. For example, if you just like to do a narrow grip backhand high pull down, you can use this movement to practice your back.
Although only one action is selected, from an anatomical point of view, it is not optimal. But for novices, whether a single muscle group is optimally trained from an anatomical point of view is not very important in itself (the most important thing is to cultivate the fun of training and the learning of formal training methods), and as long as training It is systematic enough, the result is not much bad.
The specific training method is still the most recommended full body training for most novices: practice the back three times a week, ranging from 2-5 groups each time.
The simplest and roughestViolent: 3 times a week × 3 sets of high backhand pull downs.
If you use two movements, it can be 3 times a week, each time with 2 sets of backhand high pull down + 2 sets of sitting rowing.
Special back training for non-novices
The other extreme case besides novices is that there are special itemsVeteran who needs to practice back.
The practice method for reference can be:
- Choose one of the three types of exercises, such as narrow grip backhand weight-bearing pull-ups (belonging to shoulder flexion and extension exercises), wide grip forehand weight-bearing Pull-ups (belonging to the adduction and abduction movements in the vertical direction of the shoulders), and wide-grip rope rowing (belonging to the adduction and abduction movements in the horizontal direction of the shoulders).
- Choose a key action as the first priority, and ensure a total capacity of 10 groups every week;
- The other two non-key actions, a total of 5-10 groups of total capacity every week.
Summary of key points
- Latissimus dorsi is a muscle. To grow, first Need to follow the common rules for muscle gain.
- The latissimus dorsi has a special shape,In making choices, there are more factors to consider than other muscle groups.
- The latissimus dorsi is difficult to exercise in isolation, and the muscles that are often exercised with the latissimus dorsi are easier to be weaker than the latissimus dorsi, so "weak muscle group restriction" and "strong muscle group leverage "It has become an important consideration in the selection of latissimus dorsi muscles.
- Women are particularly sensitive to the trapezius muscle, a muscle group that often works with the latissimus dorsi. They should also consider the degree of trapezius exercise when doing movements.
- Novices are still suitable for simple action selection strategies.
- If a veteran needs to focus on back training, it is best to use a targeted combination of movements.