Bodybuilding Tips For Developing A 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.
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.
The muscles I am talking about is the muscles of the back, the traps, spinal erectors, lats, rhomboids and the lower back
Now, if you want to know a little secret, all you have to do to make yourself look as wide as possible is to develop your back muscles. Since 70% of your upper body muscle is in this area, you can see that it is very important.
Please, get up off that bench press and put down that EZ-curl bar for just a moment and let me share a simple, step-by-step workout that you can use to build the muscular back you so desperately need.
There are four different major types of movements that you will want to add to your workout in order to develop your back the way you want it.
1) Deadlifts: I cannot possibly stress the importance of this lift enough.There is not a single exercise out there that can even come close to matching the effectiveness of a basic, bent-legged barbell deadlift. Perform 2 sets of 5 to 7 reps.
The deadlift will work you from finger to neck to toe and is irreplaceable in developing strong, thick back muscles.
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: This exercise is commonly referred to as "rows". This workout will place emphasis on the upper and the middle part of your back, while stimulating the lats as well. Since there are many different rowing movements to pick from such as dumbbell rows, seated machine rows, bent over barbell rows and cable rows, you should have no problem finding something that works the best for you. Again, this workout should include 2 sets of 5 to 7 reps.
4) The Shrugging Movement: Even though this movement is not as important to your overall workout as the other movements, it should still be included. It will help you to develop that diamond-shaped look from the back by targeting the upper traps. You should add 2 sets of 10 to 2 reps to your typical workout.
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.
You will want to add this workout at least once a week to your regular routine and you will see excellent results in no time at all. You will appear wider, more muscular and thicker than ever before. - 17268
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.
The muscles I am talking about is the muscles of the back, the traps, spinal erectors, lats, rhomboids and the lower back
Now, if you want to know a little secret, all you have to do to make yourself look as wide as possible is to develop your back muscles. Since 70% of your upper body muscle is in this area, you can see that it is very important.
Please, get up off that bench press and put down that EZ-curl bar for just a moment and let me share a simple, step-by-step workout that you can use to build the muscular back you so desperately need.
There are four different major types of movements that you will want to add to your workout in order to develop your back the way you want it.
1) Deadlifts: I cannot possibly stress the importance of this lift enough.There is not a single exercise out there that can even come close to matching the effectiveness of a basic, bent-legged barbell deadlift. Perform 2 sets of 5 to 7 reps.
The deadlift will work you from finger to neck to toe and is irreplaceable in developing strong, thick back muscles.
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: This exercise is commonly referred to as "rows". This workout will place emphasis on the upper and the middle part of your back, while stimulating the lats as well. Since there are many different rowing movements to pick from such as dumbbell rows, seated machine rows, bent over barbell rows and cable rows, you should have no problem finding something that works the best for you. Again, this workout should include 2 sets of 5 to 7 reps.
4) The Shrugging Movement: Even though this movement is not as important to your overall workout as the other movements, it should still be included. It will help you to develop that diamond-shaped look from the back by targeting the upper traps. You should add 2 sets of 10 to 2 reps to your typical workout.
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.
You will want to add this workout at least once a week to your regular routine and you will see excellent results in no time at all. You will appear wider, more muscular and thicker than ever before. - 17268
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