Simple Tips to Transform Your Back

A big, thick, well-developed back can lift a physique from good to great. Unfortunately, the muscles of the back are the toughest most lifters have to develop.

This struggle is partly due to the tendency to train the mirror muscles, but it is also heavily influenced by poor exercise selection and repetition execution.

The back is a large area of ​​muscle mass made up of several different muscles that are capable of other actions. The complexity of fully training the back is illustrated by the wide range of machines and attachments.

The grip you choose, and then the intent of the movement with which you initiate a repetition, will largely determine the quality of the stimulus you generate. In order to get results from your training, you need to create the appropriate incentive to achieve the adjustment you want. A significant stimulus combined with adequate rest is what you need to build muscle and strength.

Stimulus + recovery = adjustment

Creating an effective stimulus is important in growing your back. What is less obvious is that the effectiveness of your back training can essentially have an impact on the rest of your muscle groups as well.

As I mentioned earlier, the back is a huge area to exercise in. If your repetitions and sets aren't stimulating efficiently, you will need to do more sets to get an effective workout.

Exercise your back

Effective back workouts could be achieved in as little as six sets, but poor execution and choice of exercises could mean that double the number is enough to get muscle building stimulus. That is twice as much as with the same effect, which is completely inefficient.

It is very exhausting to do twice as many sets for the back. This fatigue affects your overall systemic recovery capacity. The body has only one tolerance for so much exercise per week. If you have to work your back twice as much, it will drain your reserves for other muscle groups.

The total number of sets you can edit per week will be affected. If the back takes up twice as much space in your program as it should, it means something else is suffering. For example, maybe your biceps workout needs to drop.

In short, we want to maximize training efficiency wherever possible. Being efficient opens up a larger window of time to allocate resources to other muscle groups and gradually increase the overall training volume. Because exercise volume has a dose-response relationship with muscle gain, the potential to do more over time is a handy tool to have in your toolbox.

Key takeaway: More effective back training makes your back grow faster and also makes it easier for other muscle groups to grow better.

Paying attention to your grip choices and the way you do your reps can greatly optimize your back training. A few basic anatomies will help you make the smartest choices for grip position and arm travel.

As a rule of thumb, a neutral or supinated grip is better suited to training the lats on rows and pulldowns. One of the actions of the lats is to stretch your shoulder. You can perform this action more effectively if you are in a neutral or slightly outwardly turned position.

Train your lats

When aiming at the lats, use handles that allow a neutral or slightly outward hand position. Examples are broad (ish) neutral or supinated lat pulldowns and rows. Grip widths of shoulder width or just outside are just right for this. The lats are attached to the upper arm. Hence, it is the upper arm path that we care about, not how far your hands move.

When you are exercising a muscle, you want to go from fully elongated to shortened while maintaining tension throughout the area. Take the origin and introduction of the muscle (each end where the muscle is attached to the bone) as far apart as you can actively control, then try to bring those two points as close as possible.

To do this effectively for your lats::

  • Start the lift phase of a pull-down or lat-focused row by moving your upper arm down.
  • Don't perform by pulling your biceps.
  • Think of your hands as hooks.
  • The lats are attached to the upper arm, not behind the elbow.
  • Focusing on bending the elbow shifts the focus to the biceps.

This mistake in technique can turn an excellent lat exercise into a crappy biceps exercise.

Remember, the goal here is to train the lats so you need to initiate with them and keep the tension on them. By taking a neutral or semi-supinated grip and starting the lift phase by moving your upper arm down and towards your hip, you can dramatically increase the activation and tension of the lats.

The arc of your arm path on a lat pulldown should be almost like doing a lat sweater to maximize this effect.

Exercise your upper back

The upper back:

When it comes to upper back training, we want to focus more on shoulder blade movement. The upper back muscles all act directly on the scapular (shoulder blades). To train them effectively, we would like to see movement in this area.

This movement is best achieved with a strong grip (palms down) and higher arm travel. Exercise these muscles over their entire area by thinking about doing a full stretch forward into an elongated position. Then start by moving your elbows back and trying to pull your shoulder blades back and together at maximum contraction.

Imagine trying a reverse hug and trying to touch your elbows behind you (this won't happen unless you suffered a terrible injury) but that is the general movement and arm path that You should pursue.

Links to a bigger, stronger, V-shaped back

Lats = neutral or supinated grip and initiate by pulling the upper arm down and then towards the hips.

Upper back = pronounced grip and rowing with elbows up and out to start and end the repetition by trying to push your elbows together as far behind you as possible.

Simple Tips to Transform Your Back

A big, thick, well-developed back can lift a physique from good to great. Unfortunately, the muscles of the back are the toughest most lifters have to develop.

This struggle is partly due to the tendency to train the mirror muscles, but it is also heavily influenced by poor exercise selection and repetition execution.

The back is a large area of ​​muscle mass made up of several different muscles that are capable of other actions. The complexity of fully training the back is illustrated by the wide range of machines and attachments.

The grip you choose, and then the intent of the movement with which you initiate a repetition, will largely determine the quality of the stimulus you generate. In order to get results from your training, you need to create the appropriate incentive to achieve the adjustment you want. A significant stimulus combined with adequate rest is what you need to build muscle and strength.

Stimulus + recovery = adjustment

Creating an effective stimulus is important in growing your back. What is less obvious is that the effectiveness of your back training can essentially have an impact on the rest of your muscle groups as well.

As I mentioned earlier, the back is a huge area to exercise in. If your repetitions and sets aren't stimulating efficiently, you will need to do more sets to get an effective workout.

Exercise your back

Effective back workouts could be achieved in as little as six sets, but poor execution and choice of exercises could mean that double the number is enough to get muscle building stimulus. That is twice as much as with the same effect, which is completely inefficient.

It is very exhausting to do twice as many sets for the back. This fatigue affects your overall systemic recovery capacity. The body has only one tolerance for so much exercise per week. If you have to work your back twice as much, it will drain your reserves for other muscle groups.

The total number of sets you can edit per week will be affected. If the back takes up twice as much space in your program as it should, it means something else is suffering. For example, maybe your biceps workout needs to drop.

In short, we want to maximize training efficiency wherever possible. Being efficient opens up a larger window of time to allocate resources to other muscle groups and gradually increase the overall training volume. Because exercise volume has a dose-response relationship with muscle gain, the potential to do more over time is a handy tool to have in your toolbox.

Key takeaway: More effective back training makes your back grow faster and also makes it easier for other muscle groups to grow better.

Paying attention to your grip choices and the way you do your reps can greatly optimize your back training. A few basic anatomies will help you make the smartest choices for grip position and arm travel.

As a rule of thumb, a neutral or supinated grip is better suited to training the lats on rows and pulldowns. One of the actions of the lats is to stretch your shoulder. You can perform this action more effectively if you are in a neutral or slightly outwardly turned position.

Train your lats

When aiming at the lats, use handles that allow a neutral or slightly outward hand position. Examples are broad (ish) neutral or supinated lat pulldowns and rows. Grip widths of shoulder width or just outside are just right for this. The lats are attached to the upper arm. Hence, it is the upper arm path that we care about, not how far your hands move.

When you are exercising a muscle, you want to go from fully elongated to shortened while maintaining tension throughout the area. Take the origin and introduction of the muscle (each end where the muscle is attached to the bone) as far apart as you can actively control, then try to bring those two points as close as possible.

To do this effectively for your lats::

  • Start the lift phase of a pull-down or lat-focused row by moving your upper arm down.
  • Don't perform by pulling your biceps.
  • Think of your hands as hooks.
  • The lats are attached to the upper arm, not behind the elbow.
  • Focusing on bending the elbow shifts the focus to the biceps.

This mistake in technique can turn an excellent lat exercise into a crappy biceps exercise.

Remember, the goal here is to train the lats so you need to initiate with them and keep the tension on them. By taking a neutral or semi-supinated grip and starting the lift phase by moving your upper arm down and towards your hip, you can dramatically increase the activation and tension of the lats.

The arc of your arm path on a lat pulldown should be almost like doing a lat sweater to maximize this effect.

Exercise your upper back

The upper back:

When it comes to upper back training, we want to focus more on shoulder blade movement. The upper back muscles all act directly on the scapular (shoulder blades). To train them effectively, we would like to see movement in this area.

This movement is best achieved with a strong grip (palms down) and higher arm travel. Exercise these muscles over their entire area by thinking about doing a full stretch forward into an elongated position. Then start by moving your elbows back and trying to pull your shoulder blades back and together at maximum contraction.

Imagine trying a reverse hug and trying to touch your elbows behind you (this won't happen unless you suffered a terrible injury) but that is the general movement and arm path that You should pursue.

Links to a bigger, stronger, V-shaped back

Lats = neutral or supinated grip and initiate by pulling the upper arm down and then towards the hips.

Upper back = pronounced grip and rowing with elbows up and out to start and end the repetition by trying to push your elbows together as far behind you as possible.

Magic Keyboard for iPad Pro Review: Transform Your Tablet

Apple Magic Keyboard Review iPad Pro

Apple Magic Keyboard (11-inch iPad Pro 2020)

"For many users, the Magic Keyboard turns the iPad Pro into a real laptop alternative."

  • Tactile, precise typing experience

  • Responsive trackpad

  • Perfectly weighted for desk or lap

  • Productivity increases significantly on the iPad Pro

  • An expensive accessory

  • The screen angle setting is limited

These words are written on a magic keyboard that is connected to an iPad Pro. It is the third full product review I wrote using Apple's new keyboard accessories for the iPad Pro (2020). It has comprised at least 7,000 words since it arrived about a week ago. At the moment I am also typing with the iPad Pro and the magic keyboard on my lap and not at my desk.

Does this all mean that the iPad Pro has found the accessories that can really make it a laptop alternative? That may still be a stretch, but it was certainly never closer. I have been living with the iPad Pro with and without Magic Keyboard for a few weeks now and can say with certainty that this keyboard stands out from all previous competitors.

This is what it looks like. If you haven't decided to buy a new iPad Pro yet, check out our iPad Pro (2020) review.

design

You notice the weight of the Magic keyboard for the iPad Pro the second it arrives. Even in the box, it's a tough thing, and once it's unpacked, it's actually heavier than the iPad Pro itself. I used the 11-inch version with the 11-inch iPad Pro and together they weigh 2, 34 pounds, which is just a hair lighter than the 13-inch MacBook Air 2020. Don't buy this combination if you want to save weight in your pocket, as that's not really the case.

Andy Boxall / DigitalTrends.com

This weight gives you security. It doesn't feel weak in any way, which makes it well suited for the round. There's no annoying flex that slows typing, and the heavily cushioned hinge holds the tablet securely in the position you choose. With the weight comes the air of quality, and while this would not be desirable in the iPad Pro itself, it is in the keyboard. When closed, the package is approximately 19 mm thick, while the 2020 MacBook Air is 21 mm thick.

Due to the current restrictions, I wasn't able to carry the iPad Pro and Magic Keyboard around in my pocket, so I can't judge their suitability as a pendulum tool, but I have no reason to doubt a convenient companion. What I know is the material from which the keyboard case is made – a pleasantly tactile plastic with a soft handle – that picks up all the fluff, dust and crumbs on the bottom of your bag. It already takes up enough dirt and fingerprints when sitting at home, and inevitably gets dirty when dragged around.

Andy Boxall / DigitalTrends.com

The Magic keyboard is covered with magnets. A set in the top half holds the iPad Pro in place, and while it doesn't cover the entire back of the tablet, it does so with flaky enthusiasm. There is absolutely no risk of it slipping or falling, even with excessive shaking. Opening the case is easy and the top cover snaps into place quickly. Then set the viewing angle up to 130 degrees.

Once set, it doesn't go anywhere again, but I've found that I wanted it to go a little further back than it can take for a more dramatic viewing angle. There is also no way to use the iPad Pro "alone" with the Magic Keyboard case attached. It cannot be folded to become a 2-in-1 device. If you want to perform tablet tasks, you must first remove them from the case. The Magic Keyboard is designed to bring the iPad Pro as close as possible to a laptop, and it doesn't differ at all.

Andy Boxall / DigitalTrends.com

The floating design of the Magic keyboard looks cool. Everything holds together as if it were a coherent product and not a hybrid of two. The solid body is also perfectly weighted and balanced for use in all seating situations. It is an excellent product, and to consider it a minor accessory is bad service for the work that has done all of this just right.

keyboard

Whether on your lap or on your desk, the Magic Keyboard is a pleasure to type. The keys have a spring travel of 1 mm. If that doesn't mean a lot to you, you just need to know that they feel great. I've managed to miss Apple's yearlong keyboard wilderness, and the Magic Keyboard types are similar to an evolution of the keyboard of my beloved 11-inch MacBook Air from 2014. It didn't take any customization time, I just sat down and typed right away at full speed.

Andy Boxall / DigitalTrends.com

This is an essential part of the iPad Pro equipped with Magic Keyboard, which fits into your working life. I'm a "heavy guy" and found the keyboard to be quite loud, but not more than my MacBook Air. My wrists rest on the edge of the case, which is shaped so that it doesn't dig in or cause fatigue. The overall size is well judged, the keys are solid and responsive, and everything falls neatly on your fingers.

My entire Galaxy S20 test was written using the Magic keyboard on the iPad Pro. I had a deadline, so it was a risk to lock on a new device. I met the deadline and don't think I would have worked faster on my MacBook Air or desktop computer. I only wanted to switch once, and that was to edit and upload photos just because I was forced to learn a new workflow on the iPad Pro. However, I didn't give in and the iPad Pro worked just fine.

There were only a few minor irritations when typing on the Magic keyboard. The first is the placement of the alternate language button in the lower left corner. I lost the number of times I switched to a Japanese keyboard configuration instead of pressing the Shift key with my little finger. The little finger on my right hand also caused me some problems. Sometimes it extends as I type, and sometimes I accidentally tap the third suggested word in Pages on the screen, especially when it was set at its most extreme angle.

Andy Boxall / DigitalTrends.com

After all, the arrow keys are quite small and cumbersome to press quickly, and there is no row of function keys. The way we type is often very individual, so the irritations I've had may not affect anyone and are relatively minor. The lack of volume or brightness function keys didn't bother me, as both are accessible via iPadOS or on the tablet body itself, but traditionalists may find this annoying. Eventually I had some keyboard issues that did not work after switching apps and forced myself to close the app to make it work again. This is not always the case and will likely be fixed in a future software update.

Andy Boxall / DigitalTrends.com

The keys on the Magic keyboard are backlit and an ambient light sensor detects when they should be on or off. It is quite sensitive. On a cloudy day, they were lit in my living room when I don't think they're needed. The backlight was deactivated on brighter days to avoid additional stress on the battery. The last keyboard I used with an iPad was the Apple keyboard case for the first-generation iPad Pro, and the Magic keyboard is way ahead in terms of feel, ease of use, precision, convenience, and technology. Most of all, I didn't miss typing on my MacBook Air and didn't feel the need to come back to it.

Trackpad

The Magic Keyboard's trackpad is a headline builder, but has it changed the way you interact with the iPad Pro? No, and that's really intentional. Apple wanted the trackpad to expand the iPad Pro's touch-first operation, and that's exactly what it does. The 100mm x 50mm pad may not sound very large, but is well positioned and has the correct sensitivity for quick use. I haven't used it that often, but when I do, it speeds up my workflow a lot.

Andy Boxall / DigitalTrends.com

Example? I'm having trouble positioning the cursor and selecting text quickly and correctly on iOS, and this issue is repeated on iPadOS. When I write and edit long pieces of text, it can slow me down a lot. The trackpad eliminates the need to touch the screen, and selecting, copying, pasting, and deleting text in Pages takes no longer than on my laptop. The keyboard shortcuts are also available so that my usual laptop workflow is repeated on the Magic keyboard.

It takes one click to position the cursor instead of typing, and the action is consistent across the surface of the pad. The screen cursor is an easy-to-spot blob, and everything that can be interacted with is clearly highlighted. I mostly use pages and the trackpad integrates very well, but some functions are missing in other apps like Google Docs. For example, you can't quickly click, select, and highlight text, just activate the usual iPadOS copy / paste menu. Oddly enough, however, you can do this in the Twitter app. The Magic keyboard is still new, so additional functions may become available in third-party apps over time.

Andy Boxall / DigitalTrends.com

I never just relied on the trackpad and switched between use and the touchscreen to navigate and perform certain functions, just like a touchscreen laptop. However, because the screen is so close to your hands and the keyboard's space requirement is relatively small, the range is often minimal and therefore feels faster than a large laptop. Although the trackpad initially aroused the greatest interest in the Magic keyboard, it is only a small, albeit an integral part of what makes the product so good overall.

Connectivity

The Magic keyboard is powered by the iPad Pro and does not need to be charged separately. At the end of the main hinge is a single USB Type-C port that serves as a continuity for charging. This leaves the USB Type C of the iPad Pro free so that you can connect a USB hub or an external drive. However, you cannot do this at the connection of the Magic keyboard. Shame.

Andy Boxall / DigitalTrends.com

I used a USB hub to extract all the photos from an SD memory card for my Samsung Galaxy S20 test and transfer them to the iPad Pro for editing and uploading. I used different apps during the process and it was seamless and fast. I had no problems with the USB Type-C hub at the time, but due to the short cable and the fact that it needed to be connected to the tablet, it wasn't lying flat on the table. I would also worry that it knocks because of the way it protrudes. I would not worry if it could be connected to the keyboard's USB port.

Andy Boxall / DigitalTrends.com

It would also have been nice if Apple had included an extra long USB charging cable with the Magic Keyboard. Instead, it was decided not to include any cables at all. The tablet that came with the tablet is short and is not suitable for situations where a plug may not be near your work place. Yes, the battery life is long, but not infinite. Given the cost of the keyboard, this is pretty tight even by Apple's standards.

Price and availability

The Magic keyboard costs $ 300 for the 11-inch model and $ 350 for the 12.9-inch version. You can also buy it from the Apple Store and from various retailers. It is compatible with both the current iPad Pro Tablet 2020 and the iPad Pro 2018. If you have an iPad Pro 2018, there is no reason to update your tablet yet. This is great news for those who have just bought the previous model.

Andy Boxall / DigitalTrends.com

You need an iPad Pro for your Magic keyboard. As a package, you pay at least $ 1,100 for the 11-inch iPad Pro and Magic keyboard and at least $ 1,350 for the 12.9-inch model. For comparison, a new 2020 MacBook Air starts at $ 1,000.

Our opinion

The hardware combination of the iPad Pro with the Magic Keyboard makes it an effective laptop alternative, but the software will still be an obstacle for those who have more complex work requirements. It comes closer to real, complete business than ever before. If your work requirements like mine are relatively simple, you don't have to grab your laptop often, if at all.

However, the slight lack of versatility of the keyboard case and the initially high price can make a laptop the most preferred device for you personally. Think carefully about how you use the iPad Pro every day, because at this price, a laptop can better meet your needs for less money.

Is there a better alternative?

The most logical alternative is a new MacBook Air for $ 1,000. A laptop offers everything the iPad Pro / Magic Keyboard can do, and much more. It also avoids some of the versatility problems, as there are often more ports, a longer charging cable and compatibility with almost all file types. Even the price isn't much different, and if you're only able to buy either, the MacBook Air may be the better long-term purchase depending on your work schedules.

Another alternative would be to find a 2018 iPad Pro and buy one for the Magic keyboard. You save a little money and work the same way. Outsider alternatives that may better suit your needs include Microsoft Surface Go for more than $ 400, or Surface Pro 7 for more than $ 750, or even Chromebooks like the Samsung Galaxy Chromebook for $ 1,000 2-in-1 design and Google for $ 650 Pixelbook Go.

However, the laptop is the only alternative that meets all the criteria, and the other alternatives often have to make the same or greater compromises than the iPad Pro and the Magic Keyboard combination.

How long it will take?

The iPad Pro easily lasts three to five years or even longer, depending on what you use it for. Adding the Magic keyboard only increases the lifespan. However, the keyboard has no water resistance or special durability. You should therefore make sure that nothing is spilled or dropped on it. If you are careless, a big bill may be waiting for you.

Should you buy one?

Yes. With the Magic keyboard, the iPad Pro comes closer than ever to its promise as a laptop alternative.

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