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 Training Basics 

 The back is divided into three generalizations, the thickness, width and detail of the lower back. Of course, there are a variety of exercises available which target each area specifically. The two main movements or type of movements which stimulate the back muscles are the range of movement of the shoulders being pulled back or down. In addition, for the lower back, since it's function is that of a stabilizer, you must actually bend at the waist to stimulate its growth. The trapezius muscles which form the basis of the upper back work in opposition to the exercises of the back. However, the trapezius are trained as a secondary muscle for many exercises of other body parts. The exercises which are beneficial are shrugging movements.

 Beginners should always do the basics in their early training. For the back muscles, you will build your foundation with wide grip chins or pull downs followed by a rowing movement. For the trapezius, which are not key to train heavily at the beginning will consist of shrugging exercises. It is true for all exercises to squeeze and contract the back muscles especially the lower back muscle when training them. It should be noted that learning and applying the proper form down is very important right from the beginning.

 The Average member should remember to train the back and trapezius muscles to target all areas equally and effectively. The use of machines is recommended to focus on form and stimulation of the correct muscle tissues. In addition, a simple variation of hand placings while doing shrugs with bars can train outer and inner areas.

 Individuals preparing for Competition must take into consideration attaining detail as well as patching up weak spots. It is very important to maintain the basic movements in your training; however implement the addition of movements which will bring out detail. It is also crucial to add high rep and shocking principles. This is further covered in the Competition Center.

     
 

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