Total Body Makeover 8 Top Trainers Reveal All !   |    Skinny-Gain Muscle Fast here!  |    Combat The Fat  |    7 Minute Muscle   
Product Reviews by AtoZfitness

December 26 2009 atozfitness fat busting muscle building newsletter

In this weeks Newsletter! -Welcome Message from Sarah -AtoZfitness Weekly featured Fitness Article -Nick Nilsson's Weekly Fitness Tips -Top rated blog post summary for the week -David Grisaffi's Monthly Article -Holly Rigsby Monthly Article -Jon Benson Monthly Article -AtoZ Pick Page Supporters -AtoZ Fitness and You

Read More

Happy birthday to .... ... (plus bad news IF you do NOT read this)

Since Vince DelMonte's site went live about 12 hours ago, 70 DVD copies have been pulled off the shelves! They are on track for selling out by Friday. That's a fact, not a sales hype! http://www.vincedelmontedvd.com Also Lewis and I will be giving you an added bonus for buying Vince's program ...

Read More

November 22 atozfitness fat busting muscle building newsletter

Welcome Message from Sarah -AtoZfitness Weekly featured Fitness Article -Nick Nilsson's Weekly Fitness Tips -Isabel De Los Rios Monthly Article -Karen Session Monthly Article -Tom Venuto Monthly Article -AtoZ Pick Page Supporters -AtoZ Fitness and You

Read More

Lean Muscle Workouts , Lean Hybrid Muscle Building -Explained

Q. What is the Lean Hybrid Muscle program? A. Every single day countless guys decide embark on a quest to get lean, build muscle or do both—and that’s a great thing. The sad part is that most of those guys won’t see the results they’d hoped to see and after a ...

Read More

The Diet Solution Program Review

Review of The Diet Solution Program: The Program that Promises F.at Loss along with an incredible amount of Health and Vitality. The Diet Solution Program promises a complete and comprehensive weight loss program that will not only help you lose body f.at, but guarantees you increased energy, health and vitality all ...

Read More

7 Minute Muscle Reviewed by Sarah (cpt)

7MM for short. And that’s what this is about. Short. Save time. Train fast and furious and get on with other things. Well, fast and furious, not quite. When you buy the 7MM e-book, the download page also gives you 6 videos showing you how to do the training involved. ...

Read More

The Best Arm Exercises You've Never Heard Of Reviewed

So what's the first thing you think of when you think of "arm training" - if you're like a lot of trainers, you immediately think barbell curls and pushdowns. Or dumbell curls and dips, etc. The "standard" exercises, right? Well, it's time to think outside the box! Or as ...

Read More

Mike geary's Fat Burning Kitchen Reviewed

I’ve been reading a really great book this week. With the hours I work, I’m only able to read so much per day, but I’m loving every page. It’s always fun to see someone actually dare say out loud what many suspect and many know but mindfully suppress from common knowledge. What ...

Read More

Jon Benson’s Every other Day Diet e-book review by Sarah

I’ve told you about Jon Benson’s Every Other Day Diet (EODD) before, and both Lewis and I have been using the easy-to-follow principles for months now. What is it, half a year or more? Now, Jon Benson didn’t just sit back and relax, happy to have shared his EODD with ...

Read More


Smooth Slider

Simple Keys To Developing A Wide, Muscular Back

October 18th, 2009 • Related • Filed Under
| Print this Post | 184 views |

 

www.AtoZfitness.com
Your Internet Fitness Resource Site
- AtoZfitness Article -
Simple Keys To Developing A Wide, Muscular Back

By Sean Nalewanyj
http://musclegaintruth.atozfitness.com <= Build Muscle Naturally!
http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs!

Let’s be honest here…

For most aspiring lifters, an impressive physique is all about 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.

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!

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.

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.

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.

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.

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.

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.

Sean

 


=============================================
 Lewis, Publisher
 Sarah, CPT
www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

AtoZfitness.com Google's #1 fitness site.
www.atozfitness.com

Follow me on Twitter for updates from my blog….
 http://www.twitter.com/atozfitness

Join me on facebook for updates….
http://www.facebook.com/lewis.wolk

f you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

If you like this post check out these related topics......


  • How to build massive pecs… - By:Sean Nalewanyj - Posted on: September 3, 2009
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • The 3 Best Ab Exercises That Are Not Direct Ab Exercises - By:Mike Geary - Posted on: December 28, 2007
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • Abdominal Core Conditioning Program- Do’s and Don’ts - By:David Grisaffi - Posted on: April 10, 2008
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • Secret Ab Exercises you Would Never Have Guessed - By:Mike Geary - Posted on: January 23, 2008
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • No Time To Get In Shape- Part II - By:Hugo Rivera - Posted on: May 9, 2007
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • Three Tips For A Sexier Chest - By:Jon Benson - Posted on: January 3, 2009
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • Hardgainer’s Bodybuilding Training - By:Hugo Rivera - Posted on: February 17, 2008
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • Create Your V Taper With The Chin Up - By:Ray Burton - Posted on: October 15, 2007
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • The CURE For Stubborn Shoulders…The Two-Phase Barbell Shoulder Press - By:Nick Nilsson - Posted on: July 16, 2007
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • Defeat Your Skinny Genetics and Own 2007 - By:Vince DelMonte - Posted on: July 22, 2007
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • How Many Exercises and Sets Do I Perform for my Strength Training? - By:Gary Matthews - Posted on: May 24, 2006
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • The Bench Has Many Faces - By:Jeremy Likeness - Posted on: March 27, 2008
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • The Secrets of a Killer Ab Workout - By:Jake Berlin - Posted on: August 27, 2007
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • 37 ways to build bigger arms - By:Jason Ferruggia - Posted on: June 19, 2009
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • No-Rest Lactic Acid Supersetting – Supercharge Your Metabolism For Fat Loss! - By:Nick Nilsson - Posted on: January 8, 2007
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • 4 Steps to Creating That Sexy V-Taper - By:Karen Sessions - Posted on: November 19, 2007
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • The Skinny Guy’s/Gal’s Guide To Getting A Six-Pack - By:Vince DelMonte - Posted on: July 11, 2007
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • 8 Proven Strategies For Maximum Muscle Gains - By:Sean Nalewanyj - Posted on: May 29, 2006
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • 1RM Made Easy - By:Lynn VanDyke - Posted on: August 13, 2007
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...

  • Fast and slow-twitch muscles, what does it mean? - By:Jeremy Likeness - Posted on: March 31, 2008
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article - Simple Keys To Developing A Wide, Muscular Back By Sean Nalewanyj http://musclegaintruth.atozfitness.com <= Build Muscle Naturally! http://howtoburnyourfat.atozfitness.com <= Burn Fat & Get Six Pack Abs! Let’s be honest here… For most aspiring lifters, an impressive physique is all ...



Post a Response

You must be logged in to post a comment.

Bad Behavior has blocked 817 access attempts in the last 7 days.