Gaining Muscle Fast: How To Build A Massive Back
Gaining Muscle Fast: How To Build A Massive Back
I am amazed at how far off-base most people in the gym really are.
Even though everybody wants to gain muscle fast, there are few people who really know how to do to it.
Most lifters want a huge chest and a set of arms to match.
So, they work on endless sets of bench presses and barbell curls trying to get those rippling muscle gains.
Obviously, their dream of gaining muscle fast doesn’t happen.
While gaining muscle fast in your 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 muscle group that most people severely neglect in their training programs.
The muscles of the back: traps, lats, spinal erectors, rhomboids, and lower back muscles are so much more important.
It’s no secret why most lifters do not pay attention to these all-too-important muscles…
1) The back is not easy to see in a mirror and is definitely not a “showy” muscle.
2) Back training certainly puts more stress on the body than any type of chest or arm training can.
3) Most bodybuilders don’t realize the significance of these muscles.
I’ll tell you a little secret…
Trying to appear wide, thick, and powerful is achievable in a short time span once you have a well developed back.
70% of your upper body muscle mass is in your back!
Nothing can replace the upper body thickening effect of gaining muscle fast in your back – resulting in big, bulging lats and a set of wide, tall trapezius muscles.
You need to get off that bench press, put down that EZ-curl bar and allow me to share a simple, step-by-step workout for you to use that will not only help you in gaining muscle fast, but will also build a muscular back.
Here are four major movements to properly develop your back…
1) Deadlifts
This is one of the most important lifts. There is not a single exercise out there that can even come close to matching the effectiveness of a basic, bent-legged barbell deadlift when gaining muscle fast is a priority.
The deadlift will work you from finger to neck to toe and is irreplaceable in developing strong
1000
, thick back muscles.
The deadlift stimulates growth throughout the entire back complex and is the cornerstone of any effective bodybuilding routine.
2) A vertical pulling movement
Are you ready to target your lat muscles and enjoy that wide, v-tapered look from behind?
Some examples of vertical pulling movements are exercises such as chin-ups, lat pull downs, and v-bar pull downs.
When it comes to gaining muscle fast, I recommend a basic overhand chin-up to get the job done.
This is the most important of all vertical pulling movements and will stimulate your lats to the max.
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.
Stick to a basic free-weight rowing movement if you want to gain muscle fast.
I recommend bent over barbell rows, although bent over dumbbell rows are a good choice too.
4) A shrugging movement
Even though this is not as important for gaining muscle fast, using a shrugging movement at the end of the workout can help target the upper traps and develop a mountainous back.
You can use a basic barbell or dumbbell shrug.
In conclusion…
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.
I’m still seeing steady progress in both back size and strength after using this same routine for many years.
Make sure to keep a written record of every workout that you perform, and focus each week on increasing either the weight that you lift or the number of reps that you perform within the given rep range.
By: Sean Nalewanyj
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