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4 of the best bodybuilding back workout tips to build a huge back
When it comes to bodybuilding, many people, other than truly
dedicated and knowledgeable individuals in the sport that is, tend to focus
more on the muscles and parts of the body that are not only more visible to
others, but also that are more visible to themselves.
Typically the two biggest culprits are the arms and the chest.
Whilst working these muscle groups, and indeed all other muscle groups for that
matter, is incredibly important, one muscle group, which just so happens to be
one of the largest, that is often neglected is the back.
The reason why a lot of people tend to neglect their backs and not
really put a lot of effort into their bodybuilding back workout, is because
they can't easily see it in the mirror, they can't easily flex their backs, and
they can't easily check on just how well, or how poorly, developed the back
actually is. For many, a muscular, powerful, ripped, and defined back is the
difference between a good physique, and an incredible physique for many
reasons.
To begin with, building your upper back and tightening your lower
back can help you to build up a V-taper which makes you look even more
aesthetic as it makes you look bigger whilst making your waist look smaller.
Not only that, a strong back helps improve functional strength and
helps generate more strength and power as a result.
If your back development and workouts are lagging, take a look at
these bodybuilding back workout tips and you'll be making progress in no time
at all.
Compound
movements – The back is made up of a number of
different muscles and muscle groups, located in the upper back as well as the
lower back.
For that reason, ensuring you focus on all muscle groups located in
your back is essential for creating a symmetrical and aesthetically pleasing
physique that is not only easy on the eye, but functional at the same time.
For piling on the mass in your back, make sure you include plenty of
compound movements/exercises into your bodybuilding back workout routine to
really stimulate new growth. Compound exercises are basically exercises that
work multiple muscle groups at once, as opposed to isolation exercises which
isolate single specific muscle groups.
There are many different compound exercises that work different
parts of the back at once, with many of them coming in the form of free weight
exercises using barbells and dumbbells.
However, one of the best compound exercises you could ever wish to
perform, uses nothing but your own bodyweight, and is the pull up.
Pull ups work the upper, middle, and lower back, depending on how
you have your grip, and they also work the biceps in the process, which allow
you to get
bigger arms.
For a huge and powerful back, stick with various rows, deadlifts,
pull ups, etc.
Isolation
exercises – For growth and development, compound
movements are a great place to start and focus on, making sure to still include
isolation exercises. Once your back begins responding to the training,
however, and it begins growing, then you can include more isolation exercises
into your routine. Isolation exercises are mainly performed using machines,
though not always, and they work with, well, isolating certain muscle groups.
Many people think that these exercises are only any good for adding definition, but
that's not the case at all. Yes, they do indeed improve definition, but they're
also great for bringing lagging body parts up too. Say your lats are lagging in
development compared with your lower back; by adding isolation exercises such
as lat pull-downs into your bodybuilding back workout routine, you can bring up
your lats and give them additional work in the process.
Squeeze
with each rep – A lot of people make the mistake of
performing various exercises and bouncing the weight up and down, jerking their
body, using it to gain added momentum, which basically makes the exercise
pretty pointless. With the back, for example, if you're trying to barbell row a stupid amount of
weight, but are jerking your body all over the place and using your arms to
do most of the work, the exercise suddenly becomes pointless. Instead, stick
with a weight that you're comfortable with, and make sure to squeeze it with
every rep. Squeeze the back muscles for a second or two on the positive part of
the movement, before slowly returning to the starting position and repeating again
and again. This will force blood into the muscles which will help oxygenate
cells found in them, making them more efficient whilst also delivering other
essential nutrients vital for growth, repair, and recovery.
Straps
– If you can't really feel your back getting much
benefit during a bodybuilding back workout, it may be because your forearms and
your biceps are doing most of the work for you. Straps however, take these out
of the equation and allow you to improve your grip and make your back to the work
instead. For added back development, a set of decent straps could prove very
useful indeed.
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