Believe it or not, there is an intricate muscle group that people tend to forget about when they are in search of gaining the perfect physique. Most people focus solely on the arms and the developed chest, but it should not end there.
The muscles I am talking about is the muscles of the back, the traps, spinal erectors, lats, rhomboids and the lower 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 go ahead and put down that bench press and the EZ curl bar for a moment and pay attention to this workout which will help you develop the strong and wide back that you have always wanted.
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: 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 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) 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.
Sick and tired of being weak and flimsy? Let us take you by the hand with the best bodybuilding tips to gain on pound after pound of ripped, firm muscle weight in the shortest period of time possible. Visit us if you want to read more Fitness Articles