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build back muscles,

Build Back Muscles - Building a Massive Back

By Sean Nelawanyj, Natural Competitive Bodybuilder
Author of Muscle Gain Truth Program

A lot of people are misguided on bodybuilding related matters. Everyone wants to gain muscle fast, but the vast majority of people don’t have a good understanding about what road to take to achieve their goals.

For most aspiring weight lifters, getting a massive chest and big arms is the most important thing. Thus, week in and week out they perform countless bench presses and do tons of barbell curls.

Gaining muscle mass in your chest area and arms is without a doubt an excellent addition your physique, but these muscles do little compared to the more complex muscle groups that most gym goers often neglect.

build back muscles,

The back muscles is what I’m talking about: lats, traps, spine erectors, lower back muscles and rhomboids. Most weightlifters simply don't pay enough attention to these important muscles.

Here's just a few reasons why many neglect to build back muscles:

  1. Your back isn't something you can see, making it a less "showy" muscle group.
  2. Building back muscles is far more difficult than training chest or arms.
  3. Many lifters simply don’t know how essential it is to build back muscles.
So, let me tell you a secret.

For those who want to get a wide, thick and powerful physique in a short amount of time, nothing helps you achieve this quicker nor better than a well-developed massive back. Seventy percent of our upper body muscle mass is in our back! Thus, if you want a strong and thick upper body, you need to have big lats and wide trapezius muscles.

Therefore, let me share a simple, step-by-step workout routine that will help you build a massive back and help you gain muscle fast.

Here are four essential exercises that build back muscles very fast:

  1. Deadlifts

    This is one of the most important exercises to build back muscles. If you want to gain muscle fast, there's nothing as effective as the basic barbell deadlift (read about proper deadlift form).

    When you do the deadlift you're engaging all of your body's muscles from neck to toe and your building up all the major back muscles in the process. Thus, the deadlift should be a staple in your exercise routine for building a bigger back.

  2. Vertical Pulling Movements

    These type of movements will give you the wide V-tapered look. Do chin-ups, lat pull downs and V-bar pull-downs. These are all great if you want to build back muscles.

    If you want to gain muscle fast then you should do basic chin-ups. This will stimulate your lats into growth.

  3. Horizontal Pulling Movement

    Horizontal pulling movements (rows) put a lot of stress on the upper and mid portion of your back and stimulate your lats into growth quite a bit. You can do many different rowing movements: cable rows, seated rows, dumbbell rows and the big-daddy of them all - bent over barbell rows.

  4. A Shrugging Movement

    This type of movement is not as important as the above noted exercises, but it’s still helpful for targeting your upper traps and developing a bulging diamond-shaped look from behind. The best exercises for this are barbell or dumbbell shrugs.

Here's your whole back building routine put together:


5 to 7
Overhand Chin-Ups
5 to 7
Bent Over Barbell Rows
5 to 7
Barbell Shrugs
10 to 12

I know this routine may appear easy, but beleive me, if you push yourself and do every set to failure and focus on quality instead of quantity, this workout regimen will provide lots of stimulation for maximum back growth. This is the workout routine I have used over the years and I continue to see improvements in the size and strength of my back.

Don't forget to keep a workout log and increase either the weight or the number of reps you perform (within the prescribed rep range) weekly.

After you start doing this workout once a week with maximum effort, you'll be experiencing serious gains in your upper body and will get a wider, thicker and more muscular back in no time!


build back muscles,

About the Author

Sean Nalewanyj is a renowned and highly sought after fat loss and muscle building expert, best-selling fitness author and success coach.

Sean has helped thousands of everyday people burn fat, build muscle and get into the best shape of their lives.

He is a lifetime natural bodybuilder, has written articles for dozens of the top muscle-building and fat loss websites across the Internet and is recognized as an expert authority on the subjects of building muscle and burning fat fast.

Visit Sean's www.musclegaintruth.com for more info!

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