Bodybuilding Tips For Developing A Muscular Back
Those who lift weights are trying to build muscle so that they can look stronger and wider. They will slave away for hours on end with their workout usually consisting of bench presses and barbell curls. Even though they are trying hard and they really want those rippling muscles, they do not seem to get the results as quickly as they should for all of the time and effort put into their workout.
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 that I am referring to would be the traps, lats, rhomboids, lower back and the spinal erectors. These are the major muscles in the 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 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) Horizontal Pulling Movement: You may have heard of this movement before, under the term "rows". This movement will place emphasis on your middle and upper back, as well as stimulating the lats. There are many different rowing movements that you can pick from such as the dumbbell rows, the bent over barbell rows, the seated machine rows and the cable rows. This too should have 2 sets of 5 to 7 reps.
4) A shrugging movement: While not quite as important as the above mentioned lifts, a shrugging movement should still be performed at the end of the workout to target the upper traps and develop that mountainous, diamond-shaped look from behind. Add 2 Sets of 10 to 12 reps to your bodybuilding workouts.
While it may not seem to be a lot, you will soon be surprised at how well these movements bring results. Remember, getting the results you want in muscle growth is all about quality, not quantity.
All you have to do is to perform this workout at least once a week and you will be able to have the upper body that you have always wanted and then some. - 17269
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 that I am referring to would be the traps, lats, rhomboids, lower back and the spinal erectors. These are the major muscles in the 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 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) Horizontal Pulling Movement: You may have heard of this movement before, under the term "rows". This movement will place emphasis on your middle and upper back, as well as stimulating the lats. There are many different rowing movements that you can pick from such as the dumbbell rows, the bent over barbell rows, the seated machine rows and the cable rows. This too should have 2 sets of 5 to 7 reps.
4) A shrugging movement: While not quite as important as the above mentioned lifts, a shrugging movement should still be performed at the end of the workout to target the upper traps and develop that mountainous, diamond-shaped look from behind. Add 2 Sets of 10 to 12 reps to your bodybuilding workouts.
While it may not seem to be a lot, you will soon be surprised at how well these movements bring results. Remember, getting the results you want in muscle growth is all about quality, not quantity.
All you have to do is to perform this workout at least once a week and you will be able to have the upper body that you have always wanted and then some. - 17269
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