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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.
Other Articles in This Category: Lift More Now - Weight Less Forever!Enough Already! Stop Coming Up With New Weight Loss Programs... How Do I Gain Weight? 3 Amazing Ways to Shape Up Your Muscles in Less Than 7 days! Know All about Power Push Ups 15 Quick Body Toning Tips How Proper Calorie Fragmentation Improves Body Composition? Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20% Current Dietary Recommendations in Strength Training Ab Sculpting Exercise - One Of The Most Productive Exercises For Your Abs That Is Hardly Ever Used Welcome Back Everyone! Weight Training Terminology For Beginners ?Bodybuilding Sins? That Cause Back Pain and Missed Workouts Are You Too Old to Pump Iron? Tips to Help You Gain Weight How to Weight Train for Maximum Muscle Gain 15 Muscle Building Rules for Skinny Guys and Gals! Build 80 Pounds Of Muscle? |
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