Back To Basics

Okay, so what's the deal with the guys in the gym who only do chest and bicep work? It's clear to me that they don't understand the principles related to protagonist and antagonist muscle development. Look, most young guys get into strength training because they want a big chest and big arms. So it's only natural that they begin their learning curve with lots of bench pressing and curls. It's a normal mistake but a mistake nonetheless.

The average lifter isn't going to build much muscle mass in his chest and arms unless he first builds mass around his back, thighs and hips. Lifters often neglect strengthening the back side of the body which is a serious handicap in strength building and leaves them venerable to injury.

Exercising the back muscles not only strengthens the muscles of the back, but also those of the neck and shoulders. The latissimus dorsi are the largest and strongest muscles of the upper body. When developed, they add impressive width and thickness to your upper back and to your overall chest size. That being said, I like to do four movements to cover the entire back. Each movement varies from workout to workout but the principle of controlled movement and proper form applies every time.

Basic Back Routine

• Pull ups (Lats) - To pre-exhaust the muscle before the heavy training. 4X - 8/10 reps
• Single Arm Dumbbell Rows (Lats and Biceps) - Progressively increasing the weight with each set. 4X - 8/12 reps
• Barbell Stiff-Legged Deadlift (Lower Back, Glutes, Hamstring) - use light resistance and ease in movement. 4X - 8 /12 reps
• Negative Chinup (Lats and Biceps) use an 8 to 10 second lowering time. 4X - 5/8 reps

Again, this is a very basic but effective back routine. Things to remember when exercising is to use proper form (one good rep is better than ten poor ones) and use a weight that you can handle (strength building like fitness is a marathon not a sprint) and always focus on your training and take it seriously. These are just a few tips that I utilize in my quest to get better.

Thanks for your ear and keep reading.