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(BQ) Part 2 book Body weight strength training anatomy presents the following contents: Back muscles, actions of the back muscles, thigh muscles, thigh actions and movements, gluteal muscles, glutes in morjon, calf muscles, calf actions, metabolic training, whole body exercises, planning your program,...
Chapter Back The back musculature is complex and is vital to producing movement in the human body All sorts of muscles and connective tissue comprise the back, including the spinal erectors, 1ats, traps, rhomboids, and the thoracolumbar fascia, which is sometimes called the lumbodorsal fascia Each muscle plays a pivotal role in producing, reducing, or transferring force from one body segment to another Before I delve into the functions of the muscles and fascia, I first want to address the importance of a strong back Many guys love to train the beach muscles-the pees, biceps, and abs Because these muscles reside in the front of the body, they're the most commonly worshipped muscles by gym rats around the world It's natural to want to build up the beach muscles because there is a perception that everyone admires guys with well defined pecs, arms, and abdominals That said, a strong and muscular back is essential for a pleasing physique and a properly functioning body You won't see wrestlers or football players with wimpy backs Powerlifters, Olympic weightlifters, and strongmen all have powerful backs as well If you think training the back is just for guys, think again Besides the importance of back strength and stability in sports such as swimming and gymnastics, a well-defined back is a terrific aesthetic asset for women, too You can't look great in a backless dress or bikini without properly developed back muscles Having trained hundreds of women during my career as a personal trainer, I can't begin to describe the elation that most women experience when they perform their first full-range pull-up repetition They're thrilled because most believed that they were not built to be able to bust out a pull-up Back Muscles The latissimus dorsi Oats) is one of the most versatile muscles in the body (figure 6.1) It's responsible for shoulder extension (as in a chin-up), shoulder adduction (as in a down dual-cable pull down), shoulder internal rotation (turning the arms inward in the shoulder socket) , and shoulder transverse abduction (as in a rear delt-raise) They have attachments all over the torso If you consider the 1ats' reach through the thoracolumbar fascia, they attach to the vertebrae, pelvis, sacrum, ribs, scapula and humerus Moreover, the tats play a role in breathing, stabilizing the lumbar spine, assisting with scapular motion, and transferring forces between the upper and lower body While all rowing and chinning motions strengthen the lats and scapular muscles, shoulder adduction targets the lower lats to a greater degree, while shoulder extension targets the upper lats and teres major to a greater degree Figure 6.1 Back muscles: trapezius, rhomboid major, latissimus dorsi, infraspinatus, teres minor, teres major, erector spinae Traperiul -� Realize, though, that a strong, muscular back isn't solely about having a wide lat spread To possess an impressive back you need to strengthen all of the muscles that comprise the region The trapezius muscle is an important shoulder mover and stabilizer It contains three functional subdivisions, consisting of upper, middle, and lower components The upper trap fibers are involved in scapular (shoulder blade) elevation and scapular upward rotation and are even involved in neck extension, lateral neck flexion, and neck rotation The middle trap fibers produce scapular adduction as well as slight scapular elevation and scapular upward rotation The lower trap fibers are scapular depressors and scapular upward rotators When the upper and lower trap fibers contract together, they assist the middle fibers in scapular adduction The rhomboids work in concert with the traps to adduct the scapula, which explains why both muscles are collectively referred to as scapula retractors: They pull the shoulder blades together The rhomboids are also downward rotators of the scapula Development of the spinal erectors (figure 6.2) is critical to long term lifting prowess The spinal erectors have many responsibilities Along with the multifidus they extend the spine, help prevent the spine from fleXing (rounding) during deadlifts and squats, and along with muscles such as the quadratus lumborum they laterally flex and rotate the spine Figure 6.2 Erector spinae, multifidus quadratus lumborum ErKIor ,,,-; - Last but not least, it is important to mention the role of the thoracolumbar fascia in spinal function The thoracolumbar fascia (TLF) engulfs the fibers of many core muscles and transfers force between the upper and lower halves of the body In addition, the TLF, when under tension from certain core muscles such as the lats and glutes can provide an extension torque on the spine that helps prevent spinal flexion (rounding the low back) Many people are unaware of the lats' role as a stabilizer of the lumbar spine Actions of the Back Muscles The back muscles are involved in nearly every sport action The spinal erectors are the primary muscles for holding the body in an athletic position, which resembles the positioning of a bent-over row exercise The spinal erectors are also critical in lifting sports such as powerlifting Olympic weightlifting, and strongman and in rowing and mixed martial arts The lats are highly involved in rowing, in addition to gymnastics, swimming, and rock climbing During sprinting, the opposing pairs of lats and glutes work together to transfer force and keep the body balanced This diagonal pattern from right lat to left glute and left lat to right glute has been referred to as the serape effect by some fitness experts, because of the wrapping action around the body similar to a serape Furthermore, the lats are heavily involved in throwing, serving, and spiking actions The traps and rhomboids stabilize the scapula during many athletic motions involving dynamic movement of the upper extremities On a personal note, I have not been dealt good genetics for developing impressive back width Although my back is very thick from many years of deadlifting, I can't achieve the coveted outward flare to my lats no matter how many pull-ups and pull downs I perform This is not due to lack of strength either; I'm able to perform chin-ups with an extra 100 pounds (45 kg) attached to a hip belt, and I'm able to deadlift well over 500 pounds (227 kg) An impressive lat flare gives the illusion of a narrower midsection and helps produce an athletic�looking physique, so unfortunately, I'll never appear as aesthetically pleaSing as someone with ideal genetics That said, I have improved my upper-back width considerably through consistent, sCientifically based training I believe that it's wiser to perform only a couple sets of a variety of back exercises than crank out four or more sets ofjust one or two back exercises The back contains a lot of muscles and you want maximal development of each muscle to function your best A variety of back exercises ensures that you leave no stone unturned and dedicate adequate attention to the numerous components of the back musculature In chapter 2, I mentioned that your forearms gain strength through the pulling movements As you progress in pulling strength, your grip will receive a powerful training stimulus You won't find many people with advanced pull-up and inverted row strength who possess inferior forearm musculature Get strong and gain endurance through the back exercises listed in this chapter and your entire forearms, both anterior and posterior musculature, will become denser and more muscular Pull-Up TrllpUlUS BQj1I bIwd1iI Safety tip Use a very secure, sturdy door or a standard chin�up bar for this exercise Execution Place your hands over the top edge of a sturdy door with a pronated grip (palms facing away from the body) and position your body flush against the door (To keep the door from swinging, wedge a book underneath the door.) Your body is flush against the door at the bottom, but will move away from the door as you rise since the elbows are pined against the door If a standard chin-up bar is available, that may be the preferred option Raise your body as high as you can while keeping a straight line from the shoulders to the knees Lower to starting position and repeat Muscles Involved Primary: Latissimus dorsi, brachialis Secondary: Trapezius, rhomboids, biceps brachii Exercise Notes The pull-up is a challenging movement for the lats, but special consideration needs to be taken to ensure that you not damage the door, if you choose to use one I've performed them for years on sturdy doors such as the solid front door of a house with no problems, but because I'm a bigger guy, I'm reluctant to attempt pull-ups on a hollow interior door such as a bathroom or bedroom door I'm pretty sure I'd pull the door off the hinges! Make sure you perform them off a thick, sturdy door with strong hinges or better yet off a wall Some exercisers have had success with wedging something such as a big book under a less sturdy door to reduce the load on the door's hinges, but this at your own risk; I'd hate for you to damage your property At any rate, the pull-up has you hinging your body around your elbow joints while your body slides up and down the door, making it even more difficult than a standard chin-up Variation Rafter Pull-Up It is important to figure out how to perform pull-ups in your home, and an alternative to the pull-up on a door is the rafter pull-up Simply grip the top of a smooth, splinter-free rafter with a pronated grip and raise your body as high as it will go Keep the core tight and don't allow the low back to hyperextend or the pelvis to rotate Side-to-Side Pull-Up Starting position Sicepl T!IIpeziul '� -OllL F.� II\1&rMloI tkj �_- � Lelisw s cb