It is estimated that this will be a problem for many bodybuilders.
Because hard pulling is a systemic action, it has a very good effect on the exercise of the back thigh, erector spinae, grip strength, front thigh, latissimus dorsi and even abdominal muscles, and can stimulate these muscles well.
Therefore, it is very difficult to distinguish this action absolutely, because hard pulling is an action that can practice both the back and the lower limbs.
So how should we arrange it reasonably in our daily training plan?
Because I will definitely not do back training day and leg training day!
In this issue, I will discuss with everyone: should the trump card be pulled hard on your back training day or leg training day?
1. It varies from person to person, and it is decided whether to put it on the back training day or the leg training day according to your own feelings.
There are five kinds of hard drawing: traditional hard drawing, shelf hard drawing, Romanian hard drawing, straight leg hard drawing and sumo hard drawing.
Here is a brief overview of the characteristics of these five hard graphs.
1. Traditional hard graph
This kind of hard pulling is also done by most people. The traditional hard pull movement process is the process from the ground to the end of the barbell when the trainer stands upright. Traditional hard pulling almost stimulates the complete posterior chain of human body, and can call many muscle groups, such as trapezius, erector spinae, latissimus dorsi, gluteus maximus, hamstring and so on.
Pull the frame hard
It is relatively easy to pull hard on the rack, and the movement is the process from the position above the ground to the end when the trainer stands upright. Hard drawing on the frame is a kind of small-scale hard drawing. At this time, you can use the safety pin of the squat frame or pad the barbell with a gasket. Hard pulling on the frame can strengthen the muscle training of buttocks, rear thigh muscles, core parts, grip strength and upper back. It is worth noting that the higher the starting height of hard pulling on the frame, the less the lower limbs participate.
3. Romanian hard pull
Romania's hard pull starts with the trainer's body standing upright and ends with the barbell lowered below the knee. The middle of the barbell is not placed on the ground, and its stimulation is concentrated on the hind leg chain and hip muscles (biceps femoris and hamstring muscles), but usually it does not require too much load.
4. Straight leg hard pull
Straight leg hard pull is similar to Romanian hard pull, except that your knees should be kept relatively straight, mainly to stimulate hamstring muscles.
5.sumo wrestling
The distance between sumo hard pull stations is about twice that of traditional hard pull, and the barbell starts from the ground and ends when the trainer stands upright. When doing sumo hard pull, the strength of the legs is much greater than that of the back, and sumo hard pull mainly depends on the strength of the legs and hips.
No matter which of the above five hard pulls you often use, we can only know which part of our body is more helpful after our own personal experience.
Therefore, when we are struggling to choose whether to put the hard pull on the back training day or the leg training day, we need to judge it with our most intuitive feelings at this time.
Take the traditional hard drawing as an example. If the traditional hard pull makes you feel that the hamstring muscle of gluteus maximus is obviously more powerful, it is more suitable for leg training day. If the traditional stretching makes you feel that the latissimus dorsi muscle is obviously more powerful, it is more suitable for back training day, and you should judge according to your own feelings, rather than being told what to do.
Just like a partner I have contacted, his lower chest stimulation will be more obvious when he does flat barbell bench press, so he usually only does diagonal barbell bench press.
Therefore, how others teach you to listen, but subjective feelings are the most real and suitable for you.
2. according to your own needs, add the hard pull to your training plan.
If you especially want to improve your leg muscles through hard pulling at a special time, then you should put hard pulling in the training plan of leg training day at this time. At this time, we should finish other training plans first, and then do hard pulling, and set the corresponding training amount according to our physical condition.
In the same way, if you especially want to improve your back muscles by hard pulling, you should put hard pulling in the training plan of practicing back day at this time. Of course, your training plan will also change. In the later training plan, hard pulling can't be put at the end. You need to put the hard pull in the first action to ensure the maximum completion of the action.
Of course, no matter what people around you say, if you don't feel the magical feeling it brings you, it's not impossible not to do it. Because there is nothing you have to do, you have to do it.
But if the feeling of hard pulling is obvious to you, why not do it?
Ok, so much for sharing this issue. If you have any way to know, you can leave me a message at the end of the article or write to me directly.
I'm Pop Dong, and I share my fitness knowledge every day to make you and me more stylish.