4 Bodybuilding Tips To Develop A Muscular Back

By Ricardo d Argence

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.

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.

I want to make sure that you are able to get as powerful and as thick as you would like to be. Nothing will make this happen faster for you than developing your back muscles. Believe it or not, about 70% of your upper body muscle mass resides right in your back.

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 4 major movements that you must perform to properly develop your back...

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) 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.

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.

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. - 17273

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