Developing an awe inspiring physique requires patience,
dedication and sacrifice and adherence to a most effective, science-based resistance program for optimal muscle growth.
It is not
enough to simply display upper arms that are enveloped by ropey veins or calves
that are built like meaty bowling balls.
One of the most noticeable and impressive parts of the human anatomy is the back.
One of the most noticeable and impressive parts of the human anatomy is the back.
A thick, wide upper back that
is accompanied by tall, dense shoulders can evoke admiration and even
intimidation from onlookers. The
following article will provide some guidance, tips and advice on how to develop
a monstrous back.
Proper exercise selection is critical for those that desire
an award winning back. The delicate
balance between work load, exercise frequency and recovery time must be
maintained at all times. When adhering
to and applying the tried and true principals of progressive resistance and
overload, three primary exercise will produce the desired result of a well
developed, muscular back.
Deadlift
The deadlift is a compound exercise, meaning multiple
muscle groups are utilized to perform the movement. Muscles of the upper back, lower back, mid
section and legs are used to accelerate the weight from a resting point through
a full range of motion.
Because so many
large muscle groups are used when performing the deadlift, the potential to
move incredible amounts of weight is present.
Some of the benefits of performing dead lifts as they apply to back
development are as follows:
1. Increased density and thickness of the lower
back.
2. Enhanced height and thickness of the
trapezius muscles.
3. Expanded width and development of the upper
back.
Deadlifts should be performed no more frequently than one
time per week as the possibility for over training and injury exists with
greater frequency.
Repetition ranges
should vary, but as a general rule, the best muscular development occurs when
dead lifts are performed in the eight to twelve repetition range for three to
five sets. Of greater importance to the
actual number of sets and repetitions performed is the amount of effort exerted
when performing the movement.
Work load
should be adequate enough to provide a continuous challenge through the entire
course of the exercise consistent with maintaining proper form and
technique.
Row
Rows can be performed a variety of different ways. The primary purpose of rows is to target the
upper back and trapezius muscles.
Generally, weight loads are not as significant as those associated with
dead lifts because of the use of many smaller muscle groups and exclusion of
larger, stronger muscle groups when performed correctly.
Rows can be performed using a barbell, dumbbells,
cables, and specialized machinery. Some
of the benefits of performing rows as they apply to back development are as
follows:
1. Increased width and density of the upper
back.
2. Increased height and density of the trapezius
muscles.
3. Development of posterior deltoids muscles, biceps
and forearms.
Because of a lower demand on the body’s nervous and muscular
systems than that of dead lifts, rows can be performed as often as two times
per week. Maintaining continuous tension
of the back muscles during the performance of the exercise will result in the
greatest development of the upper back.
Pull Up
Pull ups are one of the simplest, but often most
challenging, exercise to execute. The
upper back, shoulders and arms are used to pull the up body from a hanging
position by contracting the muscles to a point of exhaustion.
For decade, bodybuilders have been using pull
ups for total back development. Arnold
Schwarzenegger attributed his monstrous back to his use weighted pull ups as
part of his back training routine. Some
of the benefits of performing pull ups are as follows:
1. Expanded width and development of the upper
back.
2. Increased size and density of the posterior
deltoid muscles.
3. Development of bicep and forearm
muscles.
Pull ups can be performed several times per week as the
potential for over training as a result of their performance is minimal. Sets can be done to complete muscular
failure, and for those that can perform many repetitions with ease, weight can
be added for greater resistance and provide for greater back development.
It must be mentioned that simply performing the above listed
exercises will not result in back development to the fullest potential. Sound nutritional practices must be adhered
to in order to achieve maximal growth and development.
By consuming high quality foods in the
appropriate quantities, exercise recovery time can be reduced and adequate
amounts of nutrients can be utilized to synthesis muscle tissue.
The combination of regular, intense workouts, proper
nutrition practices and adequate rest, will result in the greatest potential
for muscular development.
By applying
the principals discussed in this article and demonstrating a willingness to
work hard, be patient and sacrifice, the development of a truly monstrous back
can be achieved by just about anyone.
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