The podcast delves into the challenges of back training due to limited direct evidence, with practical takeaways for optimizing muscle growth. Topics include muscle fiber orientation, neuromechanical matching, and the importance of varied exercises. The hosts discuss the significance of training muscles like lats, traps, and rhomboids, while exploring the debate between different grips for bicep growth. They emphasize the need for more studies on back training diversity and the use of straps to overcome grip limitations.
Different exercises targeting various back muscle groups are crucial for comprehensive back development.
Research limitations like MRI accessibility hinder direct evidence on back muscle hypertrophy.
Utilizing a mix of grips and moderate rep ranges optimizes back muscle hypertrophy.
Debate exists on pullovers' efficacy for lat development due to muscle targeting variations.
The effectiveness of deadlifts for back training is debated in bodybuilding communities.
Balancing back exercise frequency and grip strength is vital for optimal muscle growth.
Deep dives
Training Study on Range of Motion and Length Partials in Trained Lifters
A groundbreaking training study has begun in New York on the effects of length partials on muscle hypertrophy in trained lifters. The study focuses on whether length partials can enhance hypertrophy in trained lifters doing compound exercises like curls, tricep extensions, and compound pressing.
Comparison Study of Leg Extensions and Calf Raises on Hypertrophy
A comparison study on leg extensions and calf raises explored the impact of hip angle variations on muscle hypertrophy. Findings revealed that leg extensions with a 40-degree hip angle resulted in greater hypertrophy of the rectus femoris compared to a 90-degree hip angle. Similarly, performing calf raises with lengthened partials beyond failure showed about 40% more hypertrophy.
Discussion on Back Training Focus and Interest
In this episode, the hosts talk about the importance of developing a strong back for both physique and performance reasons. The discussion delves into the lack of extensive research on back training compared to other muscle groups, highlighting the challenge of making general conclusions about optimal back training methods.
Exploration of Muscle Recruitment and Neuromechanical Matching in Resistance Training
The hosts engage in a detailed analysis of muscle recruitment patterns and neuromechanical matching in resistance training. They discuss the relevance of these concepts in guiding exercise selection and muscle activation during resistance training, emphasizing the dynamic interplay between individual variations and biomechanical principles in muscle hypertrophy.
Importance of Exercise Variation for Complete Back Development
Incorporating both squats and quarter exercises targeting quads result in more evenly distributed quad growth compared to squats alone. Including deadlifts ensures better utilisation of the vastus intermedius.
Challenges in Assessing Back Musculature
Back musculature research faces obstacles like limited MRI accessibility, scheduling issues, and concerns about the appropriateness of using MRI resources for hypertrophy research. Ultrasound difficulties and cost-effectiveness also contribute to the lack of direct evidence on back muscle hypertrophy.
Practical Guidelines for Back Training
Training the back should involve a variety of exercises targeting different muscle groups like lats, traps, erector spinae, and rhomboids. Including exercises for shoulder extension, adduction, and scapular adduction and depression can lead to well-rounded back development. Emphasizing a mix of grips and using moderate rep ranges can optimize hypertrophy.
Effectiveness of Pullovers for Back Development
The debate on pullovers' effectiveness as a lat exercise remains contentious. While some argue that it mainly targets the teres major, others find it an effective lat exercise due to its stretching effect on the lats and potential for near-failure stimulation.
Debate on Pullovers' Muscle Targeting
The distinction between a lat or teres major exercise in pullovers may vary, but ultimately the exercise can contribute to both muscle groups' development. The focus on the physique outcome rather than specific muscle targeting can still lead to effective back development, regardless of precise muscle activation.
Debate on Deadlifts as a Back Exercise
Deadlifts are debated as a back exercise within bodybuilding circles. While some argue it enhances erector development and back thickness, others criticize its effectiveness, especially for lats and upper back. The discussion emphasizes the varying perspectives on deadlifts' role in back training, acknowledging the potential benefits but also questioning their efficiency compared to other exercises.
Optimal Frequency of Back Exercises for Hypertrophy
The episode explores the optimal frequency of back exercises for hypertrophy training. Emphasizing the importance of grip strength and hand fatigue, it suggests spreading out back work to prevent limitations in training quality. The discussion highlights the considerations of increased muscle development through varied training frequencies, presenting a balanced view on the effectiveness of training back muscles daily.
From back training anecdotes to practical recommendations, this episode has got your....back when it comes to back training (apologies for the pun). In this podcast episode, the SBS team goes over back training, including why the current literature directly examining changes in the back musculature is so limited.
Note: The full list of sources and notes can be found on the episode page on https://strongerbyscience.com/podcast-episode-135
TIME STAMPS
00:45:45 - Fiber orientation and neuromechanical matching
01:41:36 - Ad Break
01:41:41 Why the lack of direct evidence for back training?
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