4 Bodybuilding Tips To Develop 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.
Of course, a well developed chest and arms is something that you want to achieve to help give you the "wide" look, it is not the only muscles that need focus for this to happen. Many people fail to even realize that there is a much more intricate muscle group that is often neglected in 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 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 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: The wide v-tapered look that you get from behind will be achieved through using these exercises. An example of this type of workout exercise would be chin-ups, v-bar pulldowns and lat pulldowns. You should do 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) 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.
While it may not seem like a lot, you will need to make sure that you are focusing on the quality of the workout versus the quantity. This will ensure that there is enough muscle stimulation for the best back growth.
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. - 17274
Of course, a well developed chest and arms is something that you want to achieve to help give you the "wide" look, it is not the only muscles that need focus for this to happen. Many people fail to even realize that there is a much more intricate muscle group that is often neglected in 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 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 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: The wide v-tapered look that you get from behind will be achieved through using these exercises. An example of this type of workout exercise would be chin-ups, v-bar pulldowns and lat pulldowns. You should do 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) 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.
While it may not seem like a lot, you will need to make sure that you are focusing on the quality of the workout versus the quantity. This will ensure that there is enough muscle stimulation for the best back growth.
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. - 17274
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