Great Tips For a Bigger More Muscular Back! by:Andre Martin
Perhaps the most under exercised of all the body partseverybody who is into weight
training spends an enormous amount of time, and effort, on shoulders, arms (biceps in particular, another mistake!) BUT LITTLE EMPHASIS ON THE BACK MUSCLES.
The bad part is, this is done mostly out of ignorance, because very few people sweating it out in the gyms for hours at a stretch, and for weeks and months, are told about this.. 'Lats' are a crucial part of your body structure, particularly as far as body shape is concerned. If you want to look muscular and manly, which I suppose all men want to, you need to definitely concentrate on your 'lats' to have a bigger and more muscular back. What are known as the 'wings' perhaps contributes the most to masculine beauty; it makes you appear more tapered (broad shoulders and back, narrow waist) and also lends incredible solidity and strength to the body. In other words, a better, sexier you, and the type ladies would be more inclined to fall for!
So, guys, get working. Most of you keep working to get those huge chest muscles and biceps, but you must have noticed that ONLY working on these do not get you the results required. Do know that your 'back' actually has a far larger number and arrangement of muscles that you have, in all possibility, neglected entirely this far. Even if you have not, the following sets of exercises that we are about to describe are sure to add up immensely to your muscle volume. Try them out, and get back with the results.
The Deadlift - The 'bestest' trick there is! Yes, I am talking of the bent legged, basic deadlift. Choose the weight you normally use for other sets, if required slightly less, and do 3 sets each (15x3). Increase in 10 pounds each week.
This exercise builds up back muscles from neck to your toe, and thickens them as well. The fundamental back muscles exercise ALL OF YOU should be doing.
The Vertical Pulling- For your 'lats', and helps to get that V look. It can be any of the following - chin ups, lat pull down or v-bar pull down. I would personally recommend the 'over hand chin up" myself, as this seems to the most effective for faster results. Some of you might just find this a little hard at the outset, but trust me, you gradually ease into it, and the results are worth it, you will have the 'muscular backs' people die for.
The Horizontal Pulling- Yes, the 'rows'. These build up the upper half of your back muscles and your lats together. You can row in any number of ways; ask your gym trainer or just find out which one suits your style. My money would be on the 'bent over barbell (or dumbbell) rows. Whatever you do, follow the free weight rowing style.
THE SHRUGGING MOVEMENT - Not as important as the other ones, but you should still do them at the end of your session; work out some 'barbell shrugs' to get better shape for your upper traps.
Finally, EAT WELL, AND EAT MORE. Your muscles need food to grow, and you should aim to maximize your intake of proteins and vitamins.
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