Back. Debriefing.
The Answer Is Nothing!
Everything that was relevant then, also works today. Don't be afraid to experiment. Search, try, give it your all. Don't forget about recovery and rest.
All the tips are absolutely working. I still do all the exercises today, But...
Except that the amount of training you need to divide by two!
The amount of exercise described in the interview was performed on pharmacology and large amounts of sports equipment.
This was the period of preparation for the world Cup, so do not try to repeat it, otherwise you will be overtrained and injured.
To date, I do no more than 4 exercises. And I recommend that you do not exceed it.
Which exercises should I choose? Identify your strengths and weaknesses in your back.
Create a program that prioritizes the weak and supports the strong (if any).
And here is actually the article itself
Alexander Zinoviev Advises this METHOD.
At & RS: Sasha, please tell me if you are happy with your back?
Alexander Zinoviev: Honestly? No. From the very beginning of my training, my back was my main drawback. When I first started training, it just wasn't there, by definition. I rocked it, rocked it, rocked it... and it didn't grow. If my upper torso was very well developed, I don't know what it was about... Maybe it's because I've been doing a lot of weights, or maybe it's because of my martial arts training, I don't know. I mean, I didn't have any problems with my upper back. But with the lower back, I suffered a lot. And I started, literally, “bombing " it, setting aside a special day for back training. And here is hour 2 with maximum possible variations of exercises, I “hollowed”. It must have been three years before I got my back.
AT&RS: Now tell us a little more about your back training, what did you do, how and in what quantities?
A. Z.: During this time, I have tried almost all the exercises that exist for the back. But for myself, the most effective I think pull-UPS, t-neck pull, dumbbell pull to the belt bent, as an option-the barbell pull to the belt bent and at the end I " scored” the back on the blocks-horizontal and vertical.
AT&RS: So you started with a pull-up?
A. Z.: Yes. This exercise went as a " warm-up”, as a warm-up. Pulled up just to "blue in the face". This is already then I began to do 4 approaches, reps for 12-15... And first I pulled up in 6-8 sets for the maximum number of repetitions.
AT&RS: Did you rest long?
A. Z.: Until the partner "does not finish" their repetitions, and then a new one... I also did forced pull-UPS — this is when you pull your legs up and your partner helps you pull up at a fast pace...
AT&RS: Did you pull up with the weight or not?
A. Z.: I picked up a Load when I was 16 years old, but now I don't. After all, this is a warm-up exercise, why should I hang a load?
At & RS: Next you come to..?
A. Z.: ... to the simulator and do the vertical block pull. If I pulled up to my chest, I pull the block by the head, and if I pulled up by the head, I pull the block to my chest.
AT&RS: How many repetitions?
A. Z.: I do 4-5 sets depending on how I feel, and in the scales I go in the reverse pyramid, starting with 12 repetitions and ending with 6. why 4 or 5 sets? If I feel that I can add another approach — then I do it!
AT&RS: When you pull the block behind your back, how deep do you lower it?
A. Z.: Before touching the neck. If lower, it is fraught with...
AT&RS: Well. You made a block pull, what's next?
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A. Z.: behind the block's thrust was The t-neck's thrust. Unfortunately, the club "Panatta" — where I train now-does not have it, but where the T-bar is present, I always do it. Mandatory reverse pyramid with 12 to 6 repetitions for 4-5 approaches. If There is no t-bar, then I do the barbell pull to the belt with a reverse grip. I read in a magazine that Yats does the barbell pull with a reverse grip and tried the same thing. And the result was not slow to tell. And when I did the pull with a normal grip, I grew... a trapezoid, and the lower back did not “cling”at all. And when I began to do this exercise with a reverse grip, the lower back began to grow! Maybe it's time, I don't know. After all, two years of hard training should not have been in vain. Whether you like it or not, you will learn something during this period, but you must. And maybe the progress has started due to the fact that I changed the grip. In any case, it is worth trying for those who have a back that does not grow as they would like.
AT&RS: After the T-neck, there is a pull of dumbbells to the belt?
A. Z.: Yes. And here weight does not play any role — the more it is, the better. But within reasonable limits, so that the equipment does not suffer. And I didn't do less than 8 repetitions. From the beginning, I even tied my hands to the handle of a dumbbell, but then I gave up this idea and my hands quickly got used to the weight being lifted without belts. They even ask me “ " do You rock your forearms?” And I tell them that such forearms appeared due to the pull of dumbbells to the belt without belts. And the belts I used only on the deadlift or in the pull of the bar to the stomach, when a lot of weight just flies out of my hands.
AT&RS: In other words, you pay special attention to the execution technique. Not reading?
A. Z.: No, and it is problematic to use reading in traction. Here the whole point is that the movement goes smoothly and is absolutely controlled. And " jerks” will not lead to anything good. The spine is a pity. Although I sometimes resort to this technique, but only when the strength to lift the weight is no longer there, but here it is, the last movement... And so, to do the whole exercise with reading, there is no such thing. In all the exercises that I do on my back, reading is excluded as such.
AT&RS: At what pace do you perform these exercises?
A. Z.: on average. If you do it fast, it's pure pumping, but if you do it slow, you can't do it. But the average pace is what you need. In General, the speed of execution should be such that you feel how the muscles contract, how they work.
At&RS: do you Use deadlift?
A. Z.: I used it before, until I injured my lower back...
At&RS: exactly the Stanovoy?
A. Z.: No. I did a leg press in the machine... only very bad. And after the injury, I didn't do any more deadlift. And before regularly, through 2 training sessions on the third.
At & RS: do you think it helps?
A. Z.: Yes. But you should be very careful when performing it. It's like doing squats. Some believe that they are needed, and some do not. So it is here. Deadlift really helps, but it's not the most necessary exercise for your back. And if you don't want to do a stand — up, you can try my version of hyperextensions-I lay down on a bench (a 45-degree tilt), took a barbell in my hands, did not put it on my neck, but took it in my hands and performed extensions. In this case, the muscles were stretched very well and especially the lower back.
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At&RS: you took out your back Training on a separate day.
A. Z.: Yes, I only did the back. And all.
AT&RS: Were there any differences in back training before competitions and during the off-season?
A. Z.: No. The only thing that, before competitions, I removed the deadlift, and in all exercises I tried to do 10-15 repetitions. Well, the most recent exercise is a horizontal block pull to finally score the muscles. I used to study in the hall where the puller machine stood. And sometimes I used it to finish my back training. And now I'm using an exercise... I don't even know what it's called correctly, #and I call it “broaching”. This is the pull of the ropes to the belt. In this exercise, the back is also very well stretched. In General, the whole " trick” in training my back was to try to stretch as much as possible, and then reduce the back muscles as much as possible. So I can feel it.
AT&RS: Can you name any athletes who you think have an ideal back development or so?
A. Z.: at the moment, Ron Coleman has the best back. There is nothing to be afraid of so easily. And from Russian athletes I always liked the huge, but not always “decorated”, back of Misha Filkin, Lesha Safronov has a very decent back. However, it, that is, the back, is a little lacking in bumpiness, in my opinion. And of course, Alexander Vishnevsky is the owner of an excellent back.
ALEXANDER ZINOVIEV'S BACK TRAINING
1. vertical BLOCK ROD 1x12, 1x10, 1x8, 1x6
2. t-NECK PULL 1x12, 1x10, 1x8, 1x6
3. dumbbell PULL to the BELT BENT 1x12, 1x10, 1x8, 1x6
4. ROD PULL to the BELT BENT 1x12, 1x10, 1x8, 1x6
5. PULL the HORIZONTAL BLOCK to the BELT 1x12, 1x10, 1x8, 1x6
6. HYPEREXTENSIONS 4x12-15
7. " BROACH” 4x12-15
8. PULL-UPS 4x12-15
