Ilang exercises nga ba talaga ang kailangan mo para sa BACK? - Five exercise slots to cover your back: two lat movements, one upper-back movement, optional rear delts, and one hip hinge. Pick one variation per slot and fit it around your training. Kung may hinge ka na sa leg day, counted na ’yon. - Trust me, I know ball. Both sa pagiging backburner at pag-train ng back... pero more on sa pagiging backburner. - Training my back para alam ko kung kailan ako dapat mag-turn back sa nakaraan. Save this for your next pull day and share it with your gym buddy. Follow @noda.lifts for more science-based fitness. Godbless! - Study graphics: creator-supplied Strength & Conditioning Research summaries. Brown et al. 2007: https://doi.org/10.1016/j.jelekin.2005.10.007 Ackland et al. 2008: https://doi.org/10.1111/j.1469-7580.2008.00965.x Henderson et al. 2021: https://doi.org/10.4085/545-20 Rear-delt movement: Schoenfeld et al. 2013, https://doi.org/10.1519/JSC.0b013e318281e1e9 Hip-hinge context: Andersen et al. 2021, https://doi.org/10.52082/jssm.2021.181 - Visual credits: FitnessProgramer.com; FitnessAI; free-exercise-db; Life Fitness / Hammer Strength; Keenan-flaps reference; Tenor / Narcos. Anatomy: BodyParts3D / DBCLS (CC BY-SA 2.1 JP), OpenStax College (CC BY 3.0), Carter / Gray’s Anatomy (public domain). Creator-supplied ball meme. Full links and licenses in the delivery notes. - #noda #gym #sbl #nodaswipe #backworkout - @noda.lifts