Build a Strong Back with this Workout
Author: Chris Shilds
If you are like most people out there you have probably noticed your favorite movie stars flexing their back muscles, like Stallone in Rambo, a strong V-shaped back is a definite symbol of masculinity and male sexuality. Developing a back like Arnold is not easy and takes time, patience, good work ethic and persistence at the gym. Remember that following a proper workout program is half the battle; you will also need to follow a proper diet plan to get the muscle gaining results you want.
The key when building a strong back is to go heavy and squeeze at the top of the movement, concentrating on squeezing the muscles being worked. Always try to perform all you strength exercises with proper form and make sure to perform the movement slowly, pausing and squeezing at the top of the movement. When performing this workout remember to take 90 seconds between each set and perform 8 reps at a weight that is heavy enough that the last rep is at failure.
The Back Building Workout:
Exercise #1 – Pullups – 3 sets to failure each time
Exercise #2 – Dumbell rows – 3 sets x 8 reps
Exercise #3 – T-Bar Rows - 3 sets x 8 reps
Exercise #4 – Widegrip Lat Pulldowns - 3 sets x 8 reps
Exercise #5 – Upright Barbell Rows - 3 sets x 8 reps
Exercise # 6 – Close Grip Cable Rows - 3 sets x 8 reps
Remember to stretch out your back afterwards as stretching will help you grow and recover better. Also it is important to drink an after workout protein shake with an orange right after to give your muscles the protein they deserve after a hard back workout.
A good rule of thumb when working out is to only do this workout every 5 days, so you back can recover and grow to its fullest potential. To get the most of your recovery make sure you are eating enough protein and staying hydrated. Aim for at least 1 gram of protein per kilogram of body weight to be able to properly build quality muscle. A good muscle building breakfast fro example should contain – 6 egg whites, bowl of oatmeal and a cup of green tea, a good muscle building lunch should be brown rice and chicken with spinach salad. As well as this can also be a good muscle building dinner. Always remember to drink at least 12 cups of water every day to keep hydrated.
Follow this back workout routine to build an amazing Hollywood looking back and gain some serious back strength, aim to keep with this back routine for 6 weeks total to get the best muscle gaining results.