Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Back Exercises For Beginning Bodybuilders


From a bodybuilder's perspective one of the most important body areas is the back. Not only can it be visually impressive but a strong back is essential for intensive training and day to day living. In bodybuilding you are aiming for three things with regard to developing the back muscles:

- Thickness of the upper back (traps).

- Wide lats.

- Highly defined lower back (spinal erectors and lower lats).

As a beginner there are five essential exercises for developing these muscles quickly:

1. Dumbbell shrugs - 3 sets of 10-15 reps. This exercise will develop the traps.

2. Seated V-bar cable rows - 3 sets of 10-15 reps. This exercise will develop the mid upper back.

3. Bent over barbell rows - 3 sets of 10-15 reps. This exercise will add thickness to the upper back.

4. Pullups - Aim for 25 reps. This exercise will strengthen the entire back.

5. Pulldowns - 3 sets of 10-15 reps. This exercise will define the lats.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your back exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.


MORE RESOURCES:

How to Get Fit Like a Marine
STACK News
With all the hard work you're grinding out in the weight room, you'd better learn how to build muscle in the kitchen with a proper diet. Check out the video player above to see an example of what your plate should look like if you're trying to build ...



GeekWire

PayPal co-founder Peter Thiel plans to live to 120, with a little help from ...
GeekWire
Photo via Bloomberg TV. Well, here's some more interesting news about the lifestyle habits of the tech world's rich and famous. Venture capitalist and weed investor Peter Thiel takes human growth hormones to build muscle mass. In an interview with ...

and more »


Marines.mil (press release)

1/8 improves knowledge with M249
Marines.mil (press release)
“Training with the M249 helps us build muscle memory by getting the gun on target,” said Lance Cpl. Edwin Centofanti, a machine-gunner with the battalion and native of Youngstown, Ohio. “It is good training and Marines enjoy firing these weapon systems.



The Daily Meal

5 January Superfoods for Your Health
The Daily Meal
As the cold weather drags on and the holiday festivities give way to the winter doldrums, it's easy to catch a cold. Our immune system's defenses slow down during the colder months and it becomes harder to ward off infection. The best foods to eat if ...



Canada NewsWire (press release)

Curves Unveils New Specialty Classes For 2015, Including Cutting-Edge Jillian ...
Canada NewsWire (press release)
Curves Workouts with Jillian Michaels* is a cutting-edge no-nonsense Curves Circuit workout designed to build muscle and boost cardiovascular conditioning while targeting all major muscle groups. Michaels' innovative series is intentionally ...

and more »


Quinoa: Now part of a complete, balanced, breakfast
NBC2 News
Quinoa is a popular whole-grain. It contains a good dose of protein to help build muscle. Table for 2More>> · Quinoa: Now part of a complete, balanced, breakfast · Quinoa: Now part of a complete, balanced, breakfast. Updated: Wednesday, December 17 ...

and more »


The Food Rules for Building Muscle
STACK News
Rome wasn't built in a day, and neither are most athletes. Gaining muscle is not easy and it doesn't happen overnight. In fact, at some of the top schools in college football, the goal is for athletes to gain only one to two pounds of muscle per week ...



I Lift Weights But Can't Build Muscle. What's Wrong?
STACK News
The best diet to build muscle requires a calorie surplus of at least 15 percent of what you eat to maintain. Your diet must also be balanced. I learned protein is not the only essential thing we need to build muscle and be healthy. Do not neglect ...



Fitness goals don't have to be New Year's resolutions, trainers say
Kane County Chronicle
But it should be complemented by strength training to build muscle, she said. Nearly all local fitness center owners encourage people to use portion control at various holiday gatherings this season. This could range from selecting the holiday drinks ...

and more »


During the holiday season, it pays to be a smart cookie
Bend Bulletin
The heavy lifting will build muscle — also referred to as lean body mass — which increases metabolism. “At the end of the day, it's calories in and calories out when it comes to weight management,” Free says. “But there are other benefits, too, and ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.