Pull down 4 groups in front/each group 10- 15 times;

3 groups in each group/15 times;

3 groups of wide grip pull-ups/each group 15 times;

Including a group of 15 ~ 20 warm-ups.

This is not recommended if you have problems with your neck or shoulders.

Step Back: Lesson Two

5 groups/each group 12 times;

Four groups of prone barbell rowing/each group 10 ~ 15 times;

T-paddle 4 groups/each group 10 ~ 12 times;

Three groups of one-arm rowing dumbbells/each group 10 ~ 12 times;

* Including two groups of warm-ups, each group 10 ~ 15 times.

Trapezius muscle:

4 groups of barbells or dumbbells shrug/each group 12 ~ 15 times;

4 groups of vertical rowing/each group 12 ~ 15 times;

Back/trapezius compound course

3 ~ 4 groups/each group 10 ~ 12 times;

Rowing in the barbell vertical position for 3 ~ 4 groups/each group 12 ~ 15 times;

Pull down the front position for 3 groups/each group 10 ~ 15 times;

Dumbbell shrug or 3 groups/each group 12 ~ 15 times;

Vertical rowing 3 groups/each group 12 ~ 15 times;

Related reading? Ronnie coleman Fitness Law

Just like his other exercise philosophy, Ronnie's strategy of exercising muscle mass is also simple and clear: increase the load many times. In addition to pulling, the four-time Olympic champion did 10 to 15 back and trapezius exercises in each group. He said: If the number of times is lower than this value, it is more like doing a strength weightlifting course than a bodybuilding course. I found that using a large load and using it many times at the same time can make muscles stout without affecting shapes and lines. ? But Ronnie also warned against excessive exercise. He said,? Except for warm-up, each group should not exceed 15 times, otherwise the exercise is muscle endurance. On the first day, use pull-ups to exercise the upper body. The next day, exercise the lower part with hard pull and paddling. Every time you exercise your back, you should exercise your biceps at the same time, because the former is much bigger, so exercise first. ?

Ronnie doesn't think the achievements in my back have much to do with the exercise principle he discovered: I use explosive contraction when exercising my back. You can pay attention to sprinters. Their muscles are quite strong and dense, which is inseparable from their frequent explosive movements. I noticed this and applied it to daily exercise, which has been very effective so far. ?

Just looking. You will find that Ronnie's back exercises are actually very basic things. The first part starts with the front drop-down and then the back drop-down. Ronnie said that the front pull-down helps to shape the width and density of the lateral latissimus dorsi. The focus of back pull-down is the thickness and volume of the medial muscles of rhomboid and latissimus dorsi. ? Ronnie uses a wide grip when doing these two movements, with his palm pointing forward. ? He suggested: start the pull-down action from the center of the back. I like to imagine myself pulling both shoulder blades in the middle when doing it, which helps to achieve full contraction of latissimus dorsi. ?

Ronnie ended the first part with three sets of pull-ups. ? Never ignore the role of wide grip pull-ups in exercising back width and volume. ? He said, but he never added extra burden to himself, making things more difficult. I'm heavy enough myself, and adding more weight will bring unnecessary pressure to my wrist and shoulder joint. ?

Three or four days after the end of the first part, Ronnie did the second back exercise, starting with heavy load, focusing on exercising the muscles of the lower back and middle back. He said:? Hard stretching can exercise all muscles related to back movement, including trapezius, latissimus dorsi, erector spinae, gluteus, hamstring and other auxiliary muscles. This movement is very difficult, but it has a very good effect on promoting the growth of back muscles. I usually do it when I am energetic at first. ?

Before the formal exercise, Ronnie warmed up with aerobic exercise and did two warm-up groups. He recalled:? When I was young, I made a hard pile because I didn't warm up, and my back was hurt. It still bothers me until now. Therefore, every exercise is very cautious, with a belt, fully warm up. ?

After warming up, Ronnie began to do pyramid exercises. Until each group can only complete 2? Four times. He said:? Hard pull is the only movement I do in each group that is less than 10 times, which may be related to my previous weightlifting experience, but I do think hard pull with weight is very effective. ?

Then Ronnie rowed to increase the thickness and density of his back-I like old-fashioned traditional rowing. Such as vertical boating, T-pole boating, single-arm dumb cymbal boating, etc. Sometimes, I also use a sitting stretcher to adjust, but I prefer the free weight stroke. ?

Ronnie rowed vertically first, and then what? t？ Rowing in the bar. He pointed out: in fact, these two movements practice the same part: the middle back. I slightly adjust my exercise focus by changing my grip. ? When rowing prone, Ronnie uses a wide grip, putting his hands a few inches outside his thighs and pointing his palms at his body. ? This can make the center of gravity of exercise move up slightly. Do what? t？ When rowing on the bar, I use a narrow grip with my palms facing each other. In this way, the center of gravity of the movement will reach a lower position. ?

After completing six sets of double-arm movements, Ronnie completed the course by doing three sets of single-arm dumbbell rowing. He said:? I don't use the golden pagoda exercise at this time. Because the main purpose now is to shape. I exercise one back in turn, and strive for the balanced and symmetrical development of the two muscles. ?

An advanced skill that is very effective for me: training in this tower. This enables me to give full play to my physical potential every time I exercise. The advanced trick that doesn't work for me is: reverse action. I never do reverse movements. Feeling has no effect on any aspect of the body. Whether it's muscle volume or muscle shaping.

? If the back or trapezius muscle is backward, it is recommended that you exercise twice a week and use different movements. Rest for 3-4 days after each exercise to fully recover. ?

? The method I often recommend to others to exercise the back and trapezius muscles is to use adhesive tape. Think about it. Your forearms are all small muscles, and the load for exercise is very heavy. Realistically speaking, wristbands can help me use the weight needed for muscle growth in heavy-load sports. Why not? As long as you don't use it when the load is small, you can exercise your grip strength and forearm muscles. ?

Do you have any back exercises that you have never done before? I never do post-flexion and push-ups. I feel that bending forward will put too much pressure on my back. So I try to avoid doing such actions. Of course, as long as the action is correct, it is very effective to improve the strength of the lower back. ? Unlike his back, Ronnie's trapezius only exercises once a week. ? Trapezius has never been a problem for me. So you only exercise once a week behind your shoulders. ? Ronnie exercises trapezius muscles in a different way from his back. He suggested a slow and controlled exercise method. ? Trapezius is much smaller than latissimus dorsi. Complete and slow movements have a better effect on it. It takes me six seconds to complete a complete action. ?

Because the trapezius muscle has been fully warmed up when exercising the shoulders. So Ronnie skipped the warm-up stage and started formal exercise directly, which has become his habit for several years. ? There are not many movements that can directly exercise trapezius muscles. So I insist on using two movements: shrug and rowing upright. ?

Ronnie usually shrugs first. Use dumbbells once a week and cymbals once a week. He said:? Actually, I prefer dumbbells. Because they can make the range of motion more full, especially when placed on the outside of the thigh. I even think I can touch my ears with my shoulders. ?

Ronnie also stressed that the correct shrug is very important. He suggested: keep your arms as straight as possible and don't shake your head up and down. You can think of your hands as two hooks that hang things and pull the load up and down. If you have to shake your body to complete the action, it is probably too heavy. You should lose some weight properly. Both forward and backward movements should be slow and meticulous. ?

After four groups shrugged, Ronnie rowed upright with a straight bar barbell. ? Most people like to do this with a curved rod, but I can hold it more stably with a straight rod. Remember to keep the elbow joint high at all times and the shoulder joint low and relaxed. ?