The Best Way to Develop a Wide, Muscular Back
While a well developed chest and arms is clearly an important part of any complete physique, the truth is that these muscles only play a small role when compared to a much larger, much more intricate muscle group that most people severely neglect in their training programs. I am, of course, talking about the major muscles of the back: the lats, traps, spinal erectors, rhomboids and lower back.
And if you are not training your back in the right way because that's an area you cannot check in the mirror or because you think it's just doesn't worth the effort, then its clear that you doesn't know how important that area is.
Allow me to let you in on a little secretIf you want to appear as wide, thick and powerful as you possibly can, nothing will allow you to achieve this goal faster than a well developed back.
If you want to succed and have a wide back, just follow these simple steps.
1) Deadlifts. The deadlift will work you from finger to neck to toe and is irreplaceable in developing strong, thick back muscles. The deadlift will stimulate growth throughout the entire back complex and should be the cornerstone of your routine.
2) Vertical pulling movement. To get the most bang for your buck I recommend a basic overhand chin-up. This is the bread and butter of vertical pulling movements and will stimulate growth in the lats like no other exercise. Examples: v-bar pulldowns, chin-ups, lat pulldowns, etc.
3) A horizontal pulling movement. Otherwise referred to as "rows", horizontal pulling movements place their emphasis on the upper/middle portion of the back and also stimulate the lats.
4) A shrugging movement. It may not be the most important part of the routine, but it also plays an important role to succed. A basic barbell or dumbbell shrug will be enough for this part.
So, all you have to do is to perform 2 sets of 5 to 7 reps of every single exercise i mentioned before. That will do the job.
Make sure to keep a written record of every workout that you perform, and focus each week on increasing either the weight that you lift or the number of reps that you perform within the given rep range.
What about specific routines for the chest? What about the biceps, triceps and shoulders? How about the thighs, calves and abs? Don't worry, I will write about them in future articles. - 17268
And if you are not training your back in the right way because that's an area you cannot check in the mirror or because you think it's just doesn't worth the effort, then its clear that you doesn't know how important that area is.
Allow me to let you in on a little secretIf you want to appear as wide, thick and powerful as you possibly can, nothing will allow you to achieve this goal faster than a well developed back.
If you want to succed and have a wide back, just follow these simple steps.
1) Deadlifts. The deadlift will work you from finger to neck to toe and is irreplaceable in developing strong, thick back muscles. The deadlift will stimulate growth throughout the entire back complex and should be the cornerstone of your routine.
2) Vertical pulling movement. To get the most bang for your buck I recommend a basic overhand chin-up. This is the bread and butter of vertical pulling movements and will stimulate growth in the lats like no other exercise. Examples: v-bar pulldowns, chin-ups, lat pulldowns, etc.
3) A horizontal pulling movement. Otherwise referred to as "rows", horizontal pulling movements place their emphasis on the upper/middle portion of the back and also stimulate the lats.
4) A shrugging movement. It may not be the most important part of the routine, but it also plays an important role to succed. A basic barbell or dumbbell shrug will be enough for this part.
So, all you have to do is to perform 2 sets of 5 to 7 reps of every single exercise i mentioned before. That will do the job.
Make sure to keep a written record of every workout that you perform, and focus each week on increasing either the weight that you lift or the number of reps that you perform within the given rep range.
What about specific routines for the chest? What about the biceps, triceps and shoulders? How about the thighs, calves and abs? Don't worry, I will write about them in future articles. - 17268
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