Legendary superstar Lee Haney is a famous bodybuilder. He once won the Mr. Olympia crown, and then he couldn't stop it. He won 7 consecutive Mr. Olympias, ushering in the glory of the Lee Haney era, and becoming the only person so far to have won 8 consecutive Mr. Olympia titles. One of 2 athletes who have won Mr. Olympia Bodybuilding twice (the other is Ronnie Coleman, while Schwarzenegger won 7 times).
The following article is translated from FLEX magazine. Let’s take a look at how the legendary superstar exercises back.
Lee Haney believes that training the back muscles is certainly not simple, but it is not very difficult either. From a training perspective, he divided his back into three parts:
1. Trapezius
2. Lumbar and erector spinae muscles
3. Latissimus dorsi
Therefore, when adjusting your back training, especially those with certain training experience, you can train your back for 3 days.
One: Trapezius
The movements of the trapezius muscles can be placed on the day of shoulder training, because to train the trapezius muscles we need to shrink the shoulders to let the upper trapezius muscles work and stimulate growth. One of Lee Haney's favorite exercises is the back barbell shrug, 4 sets of 10-12 reps.
Two: Lumbar and erector spinae muscles
Lee Haney's waist training is usually put together with thigh training, and hip extension movements are completed by their combined force. If you want to have a strong waist, you must do hip extension movements.
His favorite training exercise is deadlift, 3-4 groups, 8-10 times each.
Three: Latissimus dorsi
There are two major purposes that everyone must keep in mind:
1. Pulling down increases the width of the back
2. Pulling back increases the thickness of the back
Once everyone understands these two purposes, they will understand that training the latissimus dorsi muscles involves more movements, so a whole day should be used to train the latissimus dorsi muscles.
Lee Haney's favorite drop-down actions include: span>
1: Wide grip and neck pull back
2: V-shaped pull-ups< /span>
3: Chest pull-down
He usually chooses the above two movements every time he trains. Remember, when performing the movements, do not use your hands as the point of force. Always focus on your elbows and let your elbows lead the entire movement. This can make the latissimus dorsi outward. Expand!
Lee Haney's favorite pull-backs include:< /span>
1: Cable rowing
2: T-Barbell Row
3: Bent-over dumbbell row
4: Bent-over barbell row
Once again, I remind everyone that when performing the movement, let the training weight pull your shoulder blades forward; when pulling back, make sure your elbows are close to the body, which allows the latissimus dorsi muscles to participate in the most work.
1: Supine dumbbell extension< /span>
2: Straight arm pull-down
Finally, I would like to remind everyone that the above training movements are Lee Haney’s favorite.But he didn't just do the above. You can use his recommended movements as the mainstay of your training, and try to find different movements to make your back training more efficient!
Lee Haney's latissimus dorsi and mid-back training plan: (Follow MuscleNet to get More professional plans! )
Cable machine seated rowing: 4-5 times, 6-8 groups
Wide-grip neck pull-back: 4-5 times, 8-10 groups
T-barbell row 4-5 times, 6-8 groups
V-shaped pull-ups: 4-5 times, 8-10 groups
Supine dumbbell extension: 4-5 times, 8-10 groups
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