I have always had trouble building back muscle. I though, “if only I did enough pull-ups and lat pull-downs I’d have a huge back”. I was wrong. I felt my strongest points were chest my arms. This is why I always look forward to pumping chest and arms on the same day.
Everybody has a weak body part. For many guys, it’s their legs. I’ve seen so many guys train their upper body and completely ignore their lower body.
If you want your body to be in complete proportion, then you have got to train every muscle group. Period!
Back in the day, I would only focus my building chest, biceps, shoulders and back. It’s no wonder they called me chicken legs which is why I stopped wearing shorts.
Build Strength For Mass
I got fed up of the slagging so I decided to hit the legs hard with squats, lunges, leg presses and calfraises. I think it’s very important to train your legs just as much as any other body part.
Most guys want to have an impressive upper body, but if you’re not into the whole body-builder look, you can still build lean muscle and have a great physique without looking huge.
Choose A Good Workout Program And Stick With It.
There are lots of great workout programs out there and a lot of them teach you different exercises and techniques. If you keep looking for the perfect muscle-building workout program without putting the necessary work in, you’re just wasting your own time.
Results come with staying consistent and hard training.
You can download my total body free workout program here. This will put you on the right track. Just like any exercise program, if you put in the time and effort you will get the results you want.
But for the sake of building an impressive back, I am going to share my back workout that is proven effective by professional bodybuilders and athletes at building muscle.
The Title of the article is 10 Highly Effective Exercises for Building an Impressive Back so of course you don’t have to do all 10 back exercises consecutively in one session, but alternate each week.
Before I share them with you, here is my current back workout. Of course, I don’t do this exact routine every single week, I add in one or two different back exercises so my muscles don’t get used to the same kind of movements.
My Back Workout Program
1. Wide Grip Pull-Ups (3 Sets X 8-10 Reps)
2. Lat Pull-down (4 Sets X 8-10 Reps)
3. Bent Over Barbell Rows (4 Sets X 8-10 Reps)
4. Hammer Strength, High Rows (2 Sets X 10-12 Reps)
5. Seated Cable Rows (2 Sets X 10-12 Reps)
6. Dead-lifts (4 Sets X 10-12 Reps)
This might seem like a lot, but since I only train my back once a week, might as well train it hard, right?
This is a total back workout, hitting every major muscle group in your upper and lower back.
The above workout might seem like a lot, but I used to do a lot less and never really got the kind of gains I wanted.
If you want to build a strong muscular back, then you should only hit it once a week, and when you do, give it everything you’ve got.
This same principle applies to other body parts you train. There is no need for all the “new-age” exercises, just stick to the “meat and potatoes” and you’ll do just fine.
If you don’t change your workout every three to four weeks you will not get the kind of results you’re after. I’d advise you keep a journal of each exercise you do and how much weight you lift.
You should also aim to increase the amount of weight in each exercise you do. If you really want to build muscle you have to lift heavy weight. Plain and simple.
The 3 best exercises for increasing size and strength are bench presses, squats and dead-lifts.
Read 20 Reasons Why You Should Squat and How to do them Correctly.
Incorporate at least four to five back exercises for the next few weeks and it won’t be long before you start getting impressive gains.
When doing these exercises always do them with good form so that you isolate each muscle group effectively.
On top of that, try to eat a high-protein diet and stay miles away from bad cabs. Eat lots of vegetables and fruits, brown rice and sweet potatoes.
Read My Anabolic Cookbook Review for fast and easy to cook “Muscle Building Recipes“.