Strengthening Back Muscles - 4 Keys To Getting A Massive Back

Having been immersed in physical fitness for nearly 5 years, it always surprises me how totally clueless many people I run into at the gym are. I see people trying desperately to obtain a wide, intimidating back but surprisingly few seem to actually know how to accomplish this. The average new, aspiring lifter usually want to build their chest and arm muscles. After all, these muscle are the ones that drive the opposite sex crazy.

Unfortunately, many of amateur muscle building enthusiasts never really develop the chest and arm muscle gains they are seeking. While muscular chest and arms are a very important part of any physique, they play a comparatively small role when compared to the lats, traps, spinal erectors, rhomboids, and lower back. These muscle groups comprise the entirety of the back.

Many lifters neglect the highly important back muscles because:

1. The back muscles are not particularly flashy and are not easily seen in the mirror
2. Building the back muscles is more tedious than training the chest or biceps muscles
3. The average amateur bodybuilder doesn't understand how important and complex the back muscles really are.

The truth is that if you want to look as muscular, strong, and thick as possible then nothing will allow you to achieve these goals faster than a finely tuned, ripped back. Indeed, nearly 70% of the body's muscles actually reside in the back. So it only makes sense to spend a proportional amount of of your workout time developing your back muscles.

Here are the 4 keys to getting a massive back:

1. Deadlifts - This is the most basic and effective of back exercises. There are few other exercises that offer the extreme effectiveness of the dead lift. The dead lift will exercise many muscles of the body, from your fingers and arms to feet and toes. The deadlift will actually stimulate muscle development throughout all of the back muscles and should therefore be the foundation of any back workout routine.

2. Vertical Pulling - Vertical pulling exercises stimulate the lat muscle group and will likewise help you develop that wide "V" shape.

3. Horizontal Pulling - Horizontal pulling is usually referred to as rows by fitness professionals. This movement targets the upper and middle sections of the back. A wide variety of rowing exercises exist including bent over rows, dumbbell rows, seated rows, cable rows, incline rows, and many others.

4. Shrugs - These movements should be performed at the end of every back workout in order to target the upper back and to better develop the "V" shape. A set of dumbbell or barbell shrugs will do.

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Building Back Muscle – 3 Mass Building Back Exercises

Most of the muscles located in the upper and lower back are actually part of your core muscle group. The core muscle group is naturally the most important muscle group for strength training hence the reason they are called the “core” muscle group.

If they weren't the most important muscle group they would probably be called something like the “supporting” or “secondary” muscle group. Anyway, your back muscles are incredibly intertwined with many of the other muscles on your body. For example, the back muscles allow you to stand upright and move your arms and shoulders.

Therefore, it's important that you develop a solid routine to develop your upper and lower back muscles. While by no means a glamorous muscle group, strong back muscles will naturally make you stronger in several of your other muscle groups and stabilize your core. 

Here are 4 muscle building back muscles that you absolutely must have in your back workout routine:

1.Dead Lift – This exercise targets your lats, erector spinae, gluts and traps. Interestingly, this exercise actually works nearly 70% of all the muscles in your body at one time. Needless to say, this is a fairly intense exercise. With this exercise you will need to place weight on a bench press bar directly in front of you. Then, with knees arches slightly back, you will raise the weight to about knee level and drop it back down. A word of caution: this exercise has the potential to cause very serious injury and you should never under in circumstances attempt to do more weight than you can handle.

2.Pull-Ups – This is a tried and true back exercise that is probably about as old as time itself. There are actually 2 types of pull-ups: long grip and short grip. When doing this exercise you can either place your hands shoulder length apart (long grip) or right alongside each other (short grip). A mix of both is essential for a great back workout. Pull-ups also work your shoulder and triceps muscles. 

3.Bent Over Rows – With this exercise you grasp the bar and flex your torso forward with both arms extended. The bar is then pulled up to your lower chest and back down again. 

For all three exercises you want to shoot for about 6 sets and about 6 reps per set. 

Because the spine is located in your back you must always exercise caution when doing heavy weight back exercises. This means wearing a weight belt at all times and never attempting to show off by lifting more weight than you can handle. 

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Back Workouts - Mastering The Chins Workout

Do you want a strong, lean and muscular back? Or maybe you
suffer from back pain and you want a way to make your back
healthier?

Well either way, this is one of the most effective back
workouts you can do.

This is one of the best back workouts for stronger people. You
want to start with chin ups, which work your lats or latissimus
dorsi muscles.

If you don't have a workout machine at home, you can visit the
gym, or consider purchasing your own. There are so many things
you can do with a home workout machine, including back workouts.

You want to warm up first, by stretching. You can jog in place,
and do some great arm stretches in order to get ready for the
workout. This will keep you from getting cramps, and damaging
muscles.

Then you will grab the chin up bar with a reversed grip. This
means that your palms will be facing you.

You then want to try your best to tighten the muscles in your
back on your own. Then, pull your chin up to the bar and hold it
for three seconds.

Continue to tighten the muscles, and allow yourself to go back
down. The strength required for this exercise is quite a bit.

This is one of the best back workouts, but you may find it hard
to do at first. The more you do it, the stronger you'll get.

You'll want to work up to at least 15 chins. This may take a
while, but while you're working up to this point, the back
workouts will be strengthening and working your lats. This is a
great way to strengthen your back, and it means less back pain
for you.

Want even more back workouts that will chisel your back? I
recommend you visit http://www.backworkouts.net

About the Author: Discover how to chisel and strengthen your
back at http://www.backworkouts.net Jessica S also owns
http://www.celebrityworkouts.net and
http://www.pilatesworkouts.net

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Chest & Back Exercises: Upper Body Workout : Lower Back Seated Row for Your Back Workout