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Those who lift weights are trying to build muscle so that they can look stronger and wider. They will slave away for hours on end with their workout usually consisting of bench presses and barbell curls. Even though they are trying hard and they really want those rippling muscles, they do not seem to get the results as quickly as they should for all of the time and effort put into their workout.
Of course, a well developed chest and arms is something that you want to achieve to help give you the "wide" look, it is not the only muscles that need focus for this to happen. Many people fail to even realize that there is a much more intricate muscle group that is often neglected in training programs.
The muscles that I am referring to would be the traps, lats, rhomboids, lower back and the spinal erectors. These are the major muscles in the 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 and should not be left out of your workout. The bent-legged barbell deadlift should be performed as 2 sets of 5 to 7 reps.
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) Vertical Pulling Movement: This movement is meant to target your lat muscles. It will help you develop that v-tapered look from the back that you always wanted. An example of a vertical pulling movement would be chin ups. Also, v-bar pulldowns and lat pulldowns are effective. This workout should be done as 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) The Shrugging Movement: Even though this movement is not as important to your overall workout as the other movements, it should still be included. It will help you to develop that diamond-shaped look from the back by targeting the upper traps. You should add 2 sets of 10 to 2 reps to your typical workout.
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.
We have for you a lot of free muscle building workouts, articles and programs. Find a lot of information about bodybuilding supplement industry to reveal the honest truth about building muscle, maximizing strength and dissolving away unwanted bodyfat. Visit us if you want to read more Fitness Articles Article Source:http://www.articlesbase.com/muscle-building-articles/4-tips-for-developing-a-wide-and-muscular-back-1295310.html
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