#284: How To Build Your Back

3D Muscle Journey

Eric, Brad, and Alberto discuss programming and exercise technique strategies to make your back training more effective. Why does training your back require a bit more strategy than other muscle groups? What are the coaches’ recommended movement patterns for complete back development? Do muscles only grow uniformly or is it possible to get regional hypertrophy? How much range of motion should you aim to get when performing lengthened partials? What are some different ways you can track your back training when performing partial reps? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- How Alberto made such big improvements in his back last offseason

6:50- Why training your back requires a bit more strategy than other muscle groups

13:10- Volume & Frequency

32:02- Quality over quantity

35:53- Alberto’s aha moment

41:12- Mistaking an absence of evidence for evidence of absence/Clinging too tightly to research

50:20- Why some people can get more lengthened partial reps than others

57:51- Strategies to make your back training more effective

1:01:07- Experiment!

1:07:47- Different ways to track your back training when doing partial reps

Selected Links From This Episode

Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design

Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching

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