4 Tips For Developing A Wide And Muscular Back
For most aspiring lifters, an impressive physique is all about a huge chest and arms. Week after week they slave away on endless sets of bench presses and barbell curls in search of the rippling muscle gains they want so badly. Not surprisingly, those gains never appear in any significant form.
Believe it or not, there is an intricate muscle group that people tend to forget about when they are in search of gaining the perfect physique. Most people focus solely on the arms and the developed chest, but it should not end there.
I am, of course, talking about the major muscles of the back: the lats, traps, spinal erectors, rhomboids and lower back.
Allow me to let you in on a little secret, if 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. In fact, 70% of your upper body muscle mass resides in this area!
So get up off the bench press and put away the EZ-curl bar and follow this simple workout that will allow you to build the back you need to achieve the look you want.
There are just four movements that you will need to concentrate on in order to properly develop your back muscles.
1) Deadlifts: These are extremely important as there is not an exercise out there that can even come close to matching the effectiveness of this. You should perform 2 sets of 5 to 7 reps of the bent-legged barbell deadlift.
The deadlift is a workout that will work everything and it is the key to ensuring that you develop the strong back muscles you want.
2) A vertical pulling movement: These exercises mainly target the lat muscles and will help you to attain that wide, v-tapered look from behind. Examples of vertical pulling movements are chin-ups (overhand or underhand), lat pulldowns and v-bar pulldowns. Your workout routine must include 2 sets of 5 to 7 reps.
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. There are a ton of different rowing movements to choose from: bent over barbell rows, dumbbell rows, seated machine rows and cable rows just to name a few. Your gym workout routine must include 2 sets of 5 to 7 reps.
4) A shrugging movement: Even though this may not be as important as the other lifts, it is still one that you should include in your workout. It will target the upper traps and give you the diamond shaped look from the back. You will want to add 2 sets of 10 to 12 reps.
It may not seem like a lot, but as long as you take every set to muscular failure and focus on quality rather than quantity, this routine provides more than enough stimulation for maximum back growth.
Perform this workout once per week with full effort and I guarantee that your upper body will appear thicker, wider and more muscular than ever before. - 17268
Believe it or not, there is an intricate muscle group that people tend to forget about when they are in search of gaining the perfect physique. Most people focus solely on the arms and the developed chest, but it should not end there.
I am, of course, talking about the major muscles of the back: the lats, traps, spinal erectors, rhomboids and lower back.
Allow me to let you in on a little secret, if 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. In fact, 70% of your upper body muscle mass resides in this area!
So get up off the bench press and put away the EZ-curl bar and follow this simple workout that will allow you to build the back you need to achieve the look you want.
There are just four movements that you will need to concentrate on in order to properly develop your back muscles.
1) Deadlifts: These are extremely important as there is not an exercise out there that can even come close to matching the effectiveness of this. You should perform 2 sets of 5 to 7 reps of the bent-legged barbell deadlift.
The deadlift is a workout that will work everything and it is the key to ensuring that you develop the strong back muscles you want.
2) A vertical pulling movement: These exercises mainly target the lat muscles and will help you to attain that wide, v-tapered look from behind. Examples of vertical pulling movements are chin-ups (overhand or underhand), lat pulldowns and v-bar pulldowns. Your workout routine must include 2 sets of 5 to 7 reps.
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. There are a ton of different rowing movements to choose from: bent over barbell rows, dumbbell rows, seated machine rows and cable rows just to name a few. Your gym workout routine must include 2 sets of 5 to 7 reps.
4) A shrugging movement: Even though this may not be as important as the other lifts, it is still one that you should include in your workout. It will target the upper traps and give you the diamond shaped look from the back. You will want to add 2 sets of 10 to 12 reps.
It may not seem like a lot, but as long as you take every set to muscular failure and focus on quality rather than quantity, this routine provides more than enough stimulation for maximum back growth.
Perform this workout once per week with full effort and I guarantee that your upper body will appear thicker, wider and more muscular than ever before. - 17268
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