Category Archives: Back Workout Bodybuilding

Exercises to Build Your Back Muscles

November 10, 2011   chrisandian   No comments
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Exercises to Build Your Back Muscles

Article by Gavin Brodie









Here are some exercises to really strengthen and build your back:

Lat pull down

Using a lat pull down machine in the gym take the long lat pull down bar in a wide grip where your hands place your forearms at a 90 degree vertical position. If you want take a wider grip to really hit the back. Perform a warm up set of around 15 reps and make sure your seat is adjusted so that you can’t put the weights down without standing up. This way you are stretching out the back and working the lats to the full extent that they go. This is very important when trying to build that perfect v shape. After your warm up set, perform 3 sets of 12 reps at a weight you can just manage. In the final rep make sure you are using your back not your biceps to draw the weight down, if you notice your biceps taking the strain too much then lower the weight so you can get the back isolated and working. Often doing this exercise your grip may be the first thing to go due to the strength of your back in relation to the strength in your hands, if this is the case then get a good pair of gym gloves to help give you better support.

Deadlifts

One of the most important bodybuilding exercises. Dead lifts work the lower back like no other exercises. Dead lifts are an exercise where technique is very important as it is very easy to pull your back when lifting very heavy weights. To do a deadlift, lift an Olympic bar with weights on from the floor by holding on to the bar keeping your arms straight and pushing from your heels and bringing your hips forward till your raise the bar from the floor. Keep a straight back throughout the exercise and bend your knees when lifting the weight and lowering the weight to the floor. When doing dead lifts warm up for a couple of sets due as it is very easy to injure yourself.

Seated lever row

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This is a great exercise to develop a thick back. Perform this exercise on a seated lever row machine found in most gyms. Keep your elbows into your side and adjust the seat so your back is stretched right out to hold the handles. If you feel the biceps take over more than the back, then lower the weight to a weight where you can isolate the back. Perform 15 reps warm up and then 3sets of 12 reps making sure the weight is adjusted to a weight where you can just manage the final rep of each set with. Remember don’t swing your neck to lift the weight as you are not working your neck but your back.

Dorsal raises

To work the lower back, put in some dorsal raises at the end of your back workout. 4 sets of 20 reps. A dorsal raise is when you lie on your stomach in a position like Superman would fly through the sky. Raise your hands and feet off the floor and lower them back but don’t let them touch the floor each rep.

Pull Ups

Finish all back workouts with as many pull ups as you can manage. Try performing 4 sets of wide grip pull ups raising your head above the bar and lowering yourself to a full stretch.



About the Author

Gavin Brodie is a fitness and nutrition coach and writer. For more information on a fitter healthier life see http://health-and-fitness-it-is.com










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Bodybuilder Armon Adibi at Metroflex Gym training & posing back for NPC Nationals

November 09, 2011   chrisandian   No comments

Heavyweight bodybuilder Armon Adibi training and posing back at Metroflex Gym in Arlington, Texas, 19 days before the 2011 NPC Nationals bodybuilding championships in Miami Beach, Florida, USA

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A Basic Bodybuilding Plan for Lean Muscle Growth

October 21, 2011   chrisandian   No comments

A Basic Bodybuilding Plan for Lean Muscle Growth

Article by Maria Jones









Most young guys dream of having a physique akin to that of a Greek statue. Having a body ripped with lean muscle and minimal body fat not only looks good, it also greatly increases your self-confidence. However, the reality is that most guys look as if they never stepped inside a gym. The good news is that no matter what your body currently looks like, you can take action and change it for the better. If you dream of bulging muscles on your frame, then it is time to embark on a bodybuilding quest.

The first step requires establishing a routine. Just flip through any muscle and fitness magazine and you will see all sorts of bodybuilding workouts recommended by the so called gurus in the industry. While it is okay to try some of these routines for yourself, the best solution is a plan that involves compound movements as the main exercises.

Compound exercises work multiple muscles at once. These include exercises like squats and the bench press. These bodybuilding exercises also target the larger muscles like the legs, chest and back. These movements release a higher concentration of testosterone into the body. Isolation exercises like bicep curls only work a single muscle. While curls may give you a nice muscle pump, it does not stimulate enough testosterone to induce growth. The best bodybuilding exercises concentrate almost exclusively on compound movements. If you really want to include an isolation exercise, then hold it off until near the end of your workout.

Bodybuilding workouts are only half of the equation. Your work continues even after you exit the gym. Muscles need fuel to grow. This means quality calories from foods like lean meat, vegetables and whole grains. Try to consume natural foods and stay away from artificially processed ones. Always look at the nutritional label and ingredients. For muscle gain, you need to consume more calories than you burn. This means gradually increasing calorie intake as you progress. To help with this process, try to squeeze in a meal every three or so hours. This should be a total of five to six meals a day.

For an added nutritional boost, you can add bodybuilding supplements to your diet. These include products like weight gainers, whey protein and creatine. Keep in mind that bodybuilding supplements are optional and are in no way a substitute for whole foods.

Bodybuilding requires dedication in the gym and in the kitchen. Most people simply are not willing to put in the consistent work. There are no shortcuts. If you want a Herculean physique, you have to do what it takes. Keep in mind that if you want it badly enough, it can be achieved.



About the Author

These bodybuilding exercises also target the larger muscles like the legs, chest and back. For an added nutritional boost, you can add bodybuilding supplements to your diet. For more detail visit us at: http://www.complete-bodybuilding.com/










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Bodybuilding motivation Bodybuilder 24 yr old

October 12, 2011   chrisandian   9 Comments

default Bodybuilding motivation Bodybuilder 24 yr old

My back workout with special guest Samijo! www.ironradio.org www.boardwalkfitnesswinona.com www.boardwalkfitnesswinona.ning.com www.iron-prodigy.com Back routine 3×3 Rack Pulls with 700lbs 3×4-6 bent bar row with 315lbs 1×30 bent bar row with 155lbs 3×4-6 weighted pullups with 80lbs DB 1×30 lat pulldown with 140lbs 7×8-12 lat pullover cable with 90lbs (FST-7′s)
Video Rating: 5 / 5

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Back Workout – Chris Cormier with Nick Wright – MUSCLE BEACH

September 24, 2011   chrisandian   25 Comments

IFBB Pro & Veteran bodybiulder Chris Cormier teaches Jr. Bodybuilder Nick Wright one of his back training techniques at the famous Weight Pit, Venice Beach, CA. Train under Chris Cormiers wing yourself by e-mailing him at CormierEnterprise@Yahoo.com

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back workout bodybuilding, woman bodybuilding, female bodybuilding

September 24, 2011   chrisandian   No comments

EZBodyBuildingTips.info – back workout bodybuilding, woman bodybuilding, female bodybuilding

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Bodybuilder David Henry rows, poses back

September 24, 2011   chrisandian   No comments

Bodybuilder David Henry does one-arm dumbbell rows and hits a few back poses while training at a Las Vegas gym. An excerpt from the DVD – Trail to the Nationals Part 2 – availavle at MostMuscular.Com
Video Rating: 3 / 5

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Build More Muscle Mass – Free Muscle Building Workout – Bodybuilding Images

September 23, 2011   chrisandian   No comments

Build More Muscle Mass – Free Muscle Building Workout – Bodybuilding Images

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BlackMarket – Back Workout 4 Bodybuilding, Fitness, Exercise, by Brandon Burrows Vol 2

September 23, 2011   chrisandian   No comments

Video Rating: 5 / 5

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How to get a bigger Back with 1 set using Heavy Duty HIT training – Bodybuilding – Part 1 of 3

August 26, 2011   chrisandian   No comments

Matt Craven former MR UK from www.Project-Muscle.com – Teaching Heavy Duty HIT methods on Back. Hardcore Bodybuilding at it’s best fueled by Dinosaur Nutrition Supplements.

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Back Exercises Body Building Tip To Gain Muscle

August 24, 2011   chrisandian   20 Comments

default Back Exercises Body Building Tip To Gain Muscle

back exercises from www.UndergroundBodybuildingTips.com for gaining muscle and a wider back using unique back exercise technique

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The Back Workout Routines Get Wide Lats and Thick Traps With This Killer Workout!

August 17, 2011   chrisandian   No comments

The Back Workout Routines Get Wide Lats and Thick Traps With This Killer Workout!

Article by Mikayla Mansstien









Whether you want to put on masses of muscle or simply want to look cut and clean, nothing says “I train Hard” like a big back! Just like with legs, getting a stand-out back takes some serious blood, sweat, and tears – you’ve really got to leave all you’ve got on the gym floor if you want serious results. Here are some key exercises to getting that great back you desire.

Since the deadlift is a primary pivot point of movement it obviously works your lower back. If you execute the deadlift properly, you will be both straightening your legs and extending your back. The deadlift also places a lot of strain on the lats and traps. The lats will keep the the bar close as you pull the weight upwards. You may not feel them contracting in the same was as you would on a pull-up or a row, but they are working! You’re not performing a shrug at the top of the movement, but your traps will be on fire just from being stretched to hold the weight in place!

If you’re going to put full-range deadlifts in your back workout routines, it’s best to do them at the beginning. The movement is hard, and after working other muscles, you’ll find it very difficult. You can’t get the benefit of deadlifts if you’re moving serious weight!

Otherwise, there are other variations of the deadlift that you can use if you want to start your back training with pull-ups or rows. Rack-pulls refers to an abbreviated deadlift where the bar remains on the safety pins in your rack. You start with the bar around knee height and pull the bar to lockout. As it moves within a very small range, you can hang considerable weight loosely f even when your back is greatly tired due to other movements.

Most people focus on pull-ups and pull-down movements when they train their upper back. Everyone gets excited about a wide back, but a big and thick back requires a lot of heavy rows with free weights. Getting stronger at rows also tends to help your bench press strength. A row is the opposite of a flat press, and a strong movement will stabilize you on the bench.

Another great row variation is the one-armed dumbbell row. It’s also one that, in my opinion, most people do the wrong way. I usually see trainees using super-strict, slow form with a small weight that they can probably curl! Form is important but only heavy weights will build up your back. The deadlift, for example, is the best back movement out there. But, it also works other muscles, as well. Are you under the impression that you have to “isolate” your muscles in order to grow them? If you’re going to row with dumbbells, take a strong stance, bracing yourself with your off-hand on the dumbbell rack, and tug a huge weight for high reps!

At last we arrive at a movement that every bodybuilder, weight lifter, and athlete has some familiarity with. To build up back muscles use rows and deadlifts, and to widen your lats use vertical pulls. Unless you are an advanced bodybuilder, focus on pull-up exercises. You may eventually find pull-downs of various sorts to be better for back development, but until you’re seriously big and strong, you need to bust ass pulling your entire body to that chin bar. This part is crucial in order to see success with your back workout routines.



About the Author

Find the best back workout routines at Justin Woltering’s Theaory website










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Exercises for Bodybuilding & Weight Lifting : Lower Back Exercises for Bodybuilding & Weight Lifting

August 16, 2011   chrisandian   25 Comments

Learn lower back exercises for fitness and weight lifting techniques for strengthening lower back muscles in this free weight training video program.
Video Rating: 4 / 5

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Female Bodybuilder Tatiana Anderson Back Workout Demo

August 16, 2011   chrisandian   25 Comments

Female bodybuilder Tatiana Anderson gives a demo of her back workout. She is a cometitive bodybuilder competing in 2009 at the BC Provincials.
Video Rating: 4 / 5

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Muscle Building Workout – Bodybuilding Logos – Classic Bodybuilding

August 12, 2011   chrisandian   No comments

Muscle Building Workout – Bodybuilding Logos – Classic Bodybuilding

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jay cutler training back 10-07-2010 music video

August 11, 2011   chrisandian   25 Comments

free-bodybuilding-dvds.co.tv Checkout FREE Bodybuilding dvds IFBB professional bodybuilder jay cutler training back 10.07.2010 music video The 3 times MR OLYMPIA Jay Cutler’s back Workout. bodybuilding and fitness MULTIPLE WINNER OF ARNOLD CLASSIC Jay cutler training back, and posing! Bodybuilding motivation video subscribe to see more videos checkout bodybuilding tips: arnoldschwarzeneggerbodybuilding1970.blogspot.com
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Bodybuilder Armon Adibi training back

August 11, 2011   chrisandian   No comments

Bodybuilder Armon Adibi trains back in Las Vegas as he prepares to compete in the 2009 IFBB North American Bodybuilding Championships in Cleveland, Ohio.

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