Muscle Building Routine 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.
A lot of guys in the gym neglect a really important group of muscles, Back. They maybe do that because it's a muscle you will hardly see it in the mirror or maybe because it's a more stressful training. Maybe just because the most of them don't even know how important is to have a wide, muscular back.
If you really want to look huge, you better start working out your back with the best program. There's nothing like a well developed back to get that look and that's because 70% of your upper body muscle mass resides in the back area.
If you want to succed and have a wide back, just follow these simple steps.
1) Deadlifts. There is not a single exercise out there that can even come close to matching the effectiveness of a basic, bent-legged barbell deadlift. This should be the most important part of your routine.
2) Vertical pulling movement. Examples of vertical pulling movements are chin-ups (overhand or underhand), lat pulldowns and v-bar pulldowns.
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. 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. A basic barbell or dumbbell shrug will do the trick.
Okay, let's put it all together Deadlifts - 2 sets of 5 to 7 reps. Overhand Chin-Ups - 2 sets of 5 to 7 reps. Bent Over Barbell Rows - 2 sets of 5 to 7 reps. Barbell Shrugs - 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. I've used this same routine for many years and continue to see steady progress in both back size and strength.
If you want more routines for another parts of your body, don't worry, I will write about them in future articles. Or, you can visit my website. There, you will find a lot of articles and information about muscle building and the most effective ways to train your body. - 17273
A lot of guys in the gym neglect a really important group of muscles, Back. They maybe do that because it's a muscle you will hardly see it in the mirror or maybe because it's a more stressful training. Maybe just because the most of them don't even know how important is to have a wide, muscular back.
If you really want to look huge, you better start working out your back with the best program. There's nothing like a well developed back to get that look and that's because 70% of your upper body muscle mass resides in the back area.
If you want to succed and have a wide back, just follow these simple steps.
1) Deadlifts. There is not a single exercise out there that can even come close to matching the effectiveness of a basic, bent-legged barbell deadlift. This should be the most important part of your routine.
2) Vertical pulling movement. Examples of vertical pulling movements are chin-ups (overhand or underhand), lat pulldowns and v-bar pulldowns.
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. 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. A basic barbell or dumbbell shrug will do the trick.
Okay, let's put it all together Deadlifts - 2 sets of 5 to 7 reps. Overhand Chin-Ups - 2 sets of 5 to 7 reps. Bent Over Barbell Rows - 2 sets of 5 to 7 reps. Barbell Shrugs - 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. I've used this same routine for many years and continue to see steady progress in both back size and strength.
If you want more routines for another parts of your body, don't worry, I will write about them in future articles. Or, you can visit my website. There, you will find a lot of articles and information about muscle building and the most effective ways to train your body. - 17273
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