How do you get away back fat and build the v-taper” is a question I get asked a lot from members.
Back training 101😂: First thing I always say to clients is look at how the back moves: protraction, retraction, depression, elevation, flexion and extension and try to find exercises that incorporate these movements.
Angles: try to hit your back from a variety of low, high and centre of body angles, for a fuller 3D looking back.
Exercise selection: compounds= deadlifts, rows, rack pulls, shrugs, upright rows
Isolation= reverse flys, lat pulldowns, hyper extensions
Volume: compound lifts I like to hit lower rep ranges to put more stress on the muscle so I usually do 5,6,8 or 10 reps.
Isolation lifts I like to hit the higher end so anything between 10-15 reps.
Training style: I like to start my compounds with a strength phase. So low numbers, heavy weight until my last set then I do drop sets. This allows me to add more reps but still be in control of the movement.
Isolation movements I use higher numbers to work on time under tension and again the last set I use drop-sets or sometimes I superset two movements at once, this allows me to force more blood into the muscle which allows me to put more tension on the muscle.
Frequency: most training I incorporate into clients plans is strength based so hitting back day 1 or 2 times a week is well more than enough. I only do 1 session due to how much i do and i wouldn't recover quick enough. If you’re a beginner maybe two a week to get your body use to the pulling method. But intensity and resistance needs to be lower to help aid recovery. I would also recommend adequate rest. So 2 to 3 days rest before hitting again.
Hope this helps you guys and girls. If anyone is looking to start their journey with me online or 1-2-1 drop me a private message.