Most people tend to over-train back muscles during bodybuilding workouts without even realizing that they are actually hurting their back muscles. It is very important for you to keep in mind that excess of anything is bad.
Over-training your back muscles will never help you gain that v-taper you have been dreaming about. Following are five tips that will help you take care of your back while ensuring the best results from your workouts.
Give Special Attention To Your Back
Despite the large muscle mass that your back carries, it does need special attention while you are busy doing your bodybuilding workouts. It is not wise at all to do twenty additional back-related sets; this is over-training. It can have severe adverse effects on your body.
The Anatomy Of Your Back
The large and complicated structure of back ends at the lower lumbar region and starts just below your neck (at the trapezius muscle). Try to learn more about the anatomy of your back; the more you know about it, the easier it will be for you to prevent over-training.
Avoid Overloading Your Back
It is always better to use a variation of compound exercises during bodybuilding workouts. The best thing about compound exercises is that it stimulates multiple back muscles with just one movement. So, the effort is less. You can get better results without overloading your back. You can also try certain movements in your workouts, such as dead lift and barbell row.
Prepare Your Workout Plan Accordingly
When it comes to avoiding over-training your back muscles, you must follow a workout plan that allows you to use the right exercises to hit the right muscles. For this, you must first thoroughly learn about your back’s anatomy. Once you get a better understanding about it, you will be able to make an informed decision if performing three different row-based exercises that leads to similar movements is beneficial at all.
Special Routine For Back Exercises
If you have recently started these workouts, you must include one highly concentrated back exercise once a week in your workouts. Elite bodybuilders, however, can include back-specific exercises in their routine twice a week.
You are also recommended to include cardiovascular endurance training in your bodybuilding workouts, as it will help you achieve better results without needing to over-train your back muscles.