This month the body part is BACK. Most probably the teens most neglected muscle. All teenagers do not realize is to be big you must watch your BACK and what better way to do that, than by having a massive BACK. The key to a great body is it to be proportioned. Having a good BACK helps make the whole body look better in proportion and can hide smaller muscles. How big can you make your BACK that depends on how hard you train it!!
There is nothing more noticeable than a big BACK, people always worry about how big there chest is, but the truth of the matter is that your BACK will expand your chest and in turn make your whole upper torso look huge. There is something special about supporting a massive V that people can stare at from behind and just wish for. You turn around to see your huge upper front torso. Not only does your BACK look good but also when training it it helps out your biceps and forearms. What a bonus!!
The first thing you must realize in Back training is that you can't just do an exercise, you must focus on the negative and feel the stretch. Proper form and technique is a must in back training. To maximize gains you must focus on the BACK. This means try training it by itself and if you have to train it with something train it first. Put all the energy that you have into your back workout and make it explode. Make the workouts overflow with intensity! Train your BACK so at the end of your workout it can be wings and you can fly away. When lowering the weight, whether it is bar, dumbbells or bodyweight do not let the weight control you, you must lower it at speeds where you could feel the muscle being worked. Lower the rate at a minimum of a 2 count on the way down and then explode with maximum intensity on the way up.
When doing an exercise try not to fully lock out your elbows to keep maximum tension on your BACK difference the next day. Also, mix up the exercises, the order of exercises and the reps because of all the variation it is receiving your BACK will have to grow it will have no choice. Also, when doing pull-ups you should concentrate on the eccentric (negative) portion of the rep. This means letting the bar down as slow as possible until your BACK can't take any more. When doing this you may jump up or get a spotter to lift you up to help you maker the most of the negative phase.
When training BACK you must train with maximum intensity and power to make that mountain grow. Training to failure is a good way to do this but is not recommended for every workout as it may cause over training.
Changing the amount of reps and sets per exercise each workout can be good as well I like to go heavy for 2 or 3 weeks then have a light session the week after. This will mean either increasing my reps in a pyramid program by 2 reps and dropping the last heavy set of say 6 reps and adding a drop set or just staying with 3 or 4 sets of 12 to 15 reps which gives the BACK a tremendous burn and great pump.
My current BACK workout goes like this:
- Pull-ups 4 x 10,8,6,6 (eccentric)
- One arm dumbbell row 4 x 10,8,6,4
- Bent over row 3 x 10,8,6
- Seated row with rope 3 x 10,8,6
- Lat Pull down (eccentric and squeeze is the main focus) 3 x 8
I want you training your BACK so when people see you and just want you to tell them that they can have a back like yours.
Any specific body parts you would like me to write about please email me at firstname.lastname@example.org and any comments or suggestions on future articles don't hesitate to email me.