There are three base exercises in the world to gain volume in weight lifting, one for each large muscle group. In the pectoral, we found the bench press, for the legs, we have the squats, and in the case of the back is the Deadlift.
Possibly this is the great forgotten of the three by most gym fans in the area where he focuses his work, the lower back. Despite being an exercise whose results for your aesthetics do not seem evident at first glance, the truth is that this exercise will bring you many benefits.
You will quickly notice an increase in the strength of your lower back, glutes, and even your quadriceps. Aesthetically it will help tone and shape the lower back, which is suitable for many of us, including me, who retain fat, especially in that part of the body. So it will help you to mark that area of the body finally.
Traditionally this exercise has been branded as dangerous because the lower back is a somewhat fragile area. But that's why I think you should do this exercise, to strengthen your lower back.
High Volume Back Workout
• Deadlift: 4 sets, 8 reps.
• Dominated: 4 series, 10-12 repetitions
• Lat pulldown: 4 sets, 10 reps
• Dumbbell Row: 4 sets, 10 reps
• Low Pulley Row: 4, 10 repetitions
The deadlift is, without a doubt, the exercise with the most potential in terms of the weight you are going to be able to move. However, it is also one of the exercises with which we are most at risk of injury if we are not careful in polishing our technique (totally straight spine and verticality of the lift). We will do a series of 8 repetitions because it is good exercise.
There are several modalities of this exercise, but the most complete is the classical one. In this lift, the feet are positioned facing the front and spaced similarly to the width of the shoulders.
The grip on the bar, in this case, is performed on the outside of the legs, and the lift combines the extension of the legs, as in a squat, with raising the trunk to the vertical position.
This is another tough exercise. If you do not have enough strength to perform a minimum of 6 free pull-ups, I recommend that you use the machine for assisted pull-ups. Do them with an open grip so that the result is to widen the back and achieve the desired V shape.
As you progress and can do four sets of 10 or 12 repetitions, it is time to put on weight. Regarding the technique, the most important thing is to do the complete movement. It is useless that you can do many pull-ups if you do not fully extend your arms when going down.
With this exercise, we theoretically work in the same area as with the dominated ones. It is an excellent exercise to develop the latissimus dorsi. We will sit with the pulley over our head.
We will lower the bar in front of the head until we reach the chest, and we will return to the starting position with a controlled movement. To avoid involving the biceps too much, concentrate on making the descent with the elbows, this will help you to include the dorsal fully.
Just as pull-ups and latches with open grips help us widen our backs, paddles help to gain density. This exercise is performed with a dumbbell and the help of a flat bench.
We place one knee and the hand on the same side on the bench, avoiding arching the back. The other leg should rest on the ground. The further away from the bank, the more stability we will have. With our freehand, we raise the dumbbell with the usual rowing motion.
A complete set consists of 10 repetitions for each side. We will not rest between the change of sides but only between full sets.
Low Pulley Rows
We sit on the bench of the low pulley with our feet resting on the platform and flex our knees slightly, and our back is straight. What we have to pay attention to is not to bend your back and try to keep the torso steady.
The benefits are similar to one-hand dumbbell rowing. Doing both exercises, we will completely congest the muscle.