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For the next three days, I want to send you three awesome training articles that my friend Sean Nalewan sent me to share with you. They are:
- 4 Simple Keys To Developing A Wide, Muscular Back: In this article, Sean lays out the step-by-step process for performing an optimum back workout in the gym to achieve the best size and strength gains possible.
- Massive Shoulders In A Matter Of Minutes: In this article, Sean covers a basic step-by-step plan for developing a pair of thick, cannon-ball shoulders. Includes sample workout plans.
- The King Of All Upper Body Exercises: In this article, Sean talks about the benefits of performing heavy deadlifts every week, including proper form and technique.
Sean is the author of the downloadable e-book The Truth About Building Muscle. It\'s all about how you can use his scientifically proven principles to build bulging biceps, steel abs, mountainous pecs, tons of confidence, super freak strength, amazing health and of course get the physique that girls love. Here\'s a link to read more about his program The Truth About Building Muscle. And now, enjoy:
4 Simple Keys To Developing A Wide, Muscular Back
It never ceases to amaze me how incredibly misguided the vast majority of the population is in the gym. Everyone is desperate for that wide, powerful and muscular physique, yet very few understand how to properly channel their efforts to get there.
For most aspiring lifters, it\'s all about building a huge chest and arms. Week after week they slave away on endless sets of bench presses and barbell curls in search of the rippling muscle gains they want so badly.
Not surprisingly, those gains never appear in any significant form.
While a well developed chest and arms is clearly an important part of any complete physique, the truth is that these muscles only play a small role when compared to a much larger, much more intricate muscle group that most people severely neglect in their training programs.
I am, of course, talking about the major muscles of the back: the lats, traps, spinal erectors, rhomboids and lower back.
It\'s obvious why most lifters neglect these all-too-important muscles…
1) The back is not a “showy” muscle and you can\'t see it in the mirror.
2) Back training is far more stressful and taxing to the body than chest or arm training.
3)Most lifters are simply unaware of how important the development of these muscles really is.
Allow me to let you in on a little secret…
If you want to appear as wide, thick and powerful as you possibly can, nothing will allow you to achieve this goal faster than a well developed back.
In fact, 70% of your upper body muscle mass resides in this area!
Nothing can replace the upper body thickening effect of big, bulging lats and a set of wide, tall trapezius muscles.
Please, get up off that bench press and put down that EZ-curl bar for just a moment and let me share a simple, step-by-step workout that you can use to build the muscular back you so desperately need.
There are 4 major movements that you must perform to properly develop your back…
1) Deadlifts – I cannot possibly stress the importance of this lift enough. There is not a single exercise out there that can even come close to matching the effectiveness of a basic, bent-legged barbell deadlift.
The deadlift will work you from finger to neck to toe and is irreplaceable in developing strong, thick back muscles. The deadlift will stimulate growth throughout the entire back complex and should be the cornerstone of your routine.
2) A vertical pulling movement – These exercises mainly target the lat muscles and will help you to attain that wide, v-tapered look from behind. Examples of vertical pulling movements are chin-ups (overhand or underhand), lat pulldowns and v-bar pulldowns.
To get the most bang for your buck I recommend a basic overhand chin-up. This is the bread and butter of vertical pulling movements and will stimulate growth in the lats like no other exercise.
3) A horizontal pulling movement – Otherwise referred to as “rows”, horizontal pulling movements place their emphasis on the upper/middle portion of the back and also stimulate the lats. There are a ton of different rowing movements to choose from: bent over barbell rows, dumbbell rows, seated machine rows and cable rows just to name a few.
For maximum results, stick to a basic freeweight rowing movement. I usually recommend bent over barbell rows, but bent over dumbbell rows are an acceptable choice as well.
4) A shrugging movement – While not quite as important as the above mentioned lifts, a shrugging movement should still be performed at the end of the workout to target the upper traps and develop that mountainous, diamond-shaped look from behind. A basic barbell or dumbbell shrug will do the trick.
Okay, let\'s put it all together…
Deadlifts – 2 sets of 5 to 7 reps Overhand Chin-Ups – 2 sets of 5 to 7 reps Bent Over Barbell Rows – 2 sets of 5 to 7 reps Barbell Shrugs – 2 Sets of 10 to 12 reps
For optimal gains in back size and strength, the above routine is ideal.
It may not seem like a lot, but as long as you take every set to muscular failure and focus on quality rather than quantity, this routine provides more than enough stimulation for maximum back growth. I\'ve used this same routine for many years and continue to see steady progress in both back size and strength.
Make sure to keep a written record of every workout that you perform, and focus each week on increasing either the weight that you lift or the number of reps that you perform within the given rep range.
Perform this workout once per week with full effort and I guarantee that your upper body will appear thicker, wider and more muscular than ever before.
What about specific routines for the chest? What about the biceps, triceps and shoulders? How about the thighs, calves and abs?
For specific training information on each of these body parts make sure to visit my webpage below and find out how you can finally get the rock-solid muscle gains you deserve without spending endless hours in the gym...
About The Author
Once an awkward, pencil-necked "social reject", Sean Nalewan is now a renowned bodybuilding expert, fitness author, and creator of the most celebrated natural bodybuilding program online today: "The Muscle Gain Truth No-Fail System".
If you can spare just 24 minutes a day, then you too can build a powerful new head-turning body that will skyrocket your confidence, drive gorgeous women crazy, and leave your friends, family and co-workers staring in disbelief... ALL in just a matter of months. Check out: //www.TheTruthAboutBuildingMuscle.com/
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