Similar to
the majority of muscle groups, considerable work is essential for making the back stand out.
Not exact matches
In my experience, the typical approach
of blasting a
muscle group once per week for an insane number
of sets and exercises simply doesn't work for the
majority.
Each time you do a heavy training session where the
majority of exercises are compound exercises, involving multiple
muscle groups, you not only fatigue your
muscle but also you CNS.
A full - body training program consists
of exercises targeting all the
muscle groups in one workouts session, with the
majority of exercises being compound exercises.
The
majority of your time should be spent focusing on big multi-joint exercises that work the largest
muscle groups of the body like the legs, chest, and back.
While you do get some activation
of the hip extensor
muscle groups (hamstrings and glutes) the quads are taking the
majority of the load.
So, for example, if the
majority of your sets were in the range
of 80 to 85 %
of 1RM (as with my Bigger Leaner Stronger program), you'd want to be around 60 to 80 total reps per major
muscle group per week.
The
majority of your efforts need to be on performing the exercises that work the body's largest and strongest
muscle groups.
Covering the
majority of the back, the latissimus dorsi is part
of the superficial posterior axioappendicular (extrinsic shoulder)
muscle group.
Advanced individuals should train using ranges
of 6 — 15 repetitions for 4 — 8 sets per
muscle group, with the
majority of their training devoted to 6 — 12 repetitions.
The vast
majority of the power
of a jump is generated in the thighs (hamstrings in particular) and hips (gluteus maximus in particular), thus creating a training regimen that focuses primarily on improving the strength
of these
muscle groups makes the most sense.