Get
in the gym and move weight from A to B sounds simple, right? Not
quite. It all comes down to the form and intention in which you do
it.
Ever see someone doing Lat pull-downs, rows
or pull-ups swinging around and/or bouncing?
All that
energy is NOT putting
the maximum tension on your muscles. It’s just using momentum and
inertia just to start the movement off with that awesome heavy
weight that looks so cool.
If your goal is to lift the
heaviest weight in the gym that session and or just to break a sweat
so you can be called got– no matter what it takes – you will be
wasting your time…
But if your goal is to build a beautiful physique
and put some muscle size and width onto your back, keep reading.
Stimulating The Back Muscles
The
basic function of the Latissimus Dorsi (lats), without getting overly
technical, is to bring the arms down from an overhead position (think
pull-downs and pull-ups) and to bring the arms back from in front of
the body (think rows).
We all perform those exercises in the
gym—so, why do we continue to have so much trouble getting a
V-TAPER shape?
Because
you can’t see your backside, it becomes underdeveloped compared to
the front side, which you can see and watch get pumped up during your
workouts.
So what are the best exercises to get a V-TAPER shape?
a) Wide grip pull-ups (preferably weighted) are the one and only movement you need to get your lats growing with incredible speed.
It’s superior
to any isolation bullshit and will build the muscles in your back in
a wonderful symmetry.
b) Chin-ups
(preferably weighted) are the only movement that you need to really
grow your teres minor, teres major, and rhomboid muscles.
Not to
mention that they will also widen the lats and build the other back
muscles in a great symmetry.
c) Deadlifting is also important, as it’s easily the number #1 exercise that adds some serious mass into your back.
c) Deadlifting is also important, as it’s easily the number #1 exercise that adds some serious mass into your back.
Deadlifts literally work the whole
back, every single muscle you have there.
And even though some
fellows claim that it’ll also make your lower back wider, that
really doesn’t happen, at least not to any noticeable degree as
your upper back will grow simultaneously with it.
Here’s
an example of what a proper back workout looks like most of the
time:
-
Weighted chin up 5 reps, 3 sets.
-
Weighted pull-up, 5 reps, 3 sets.
-
Deadlift, 3 reps 2 sets.
If
you can't do chin-ups or pull-ups you can always do their variations
in the machines, it works just fine.
Also you can add more exercises
of your choice, depending on your intensity level.
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