Back Exercises For Beginning Bodybuilders
by Rick
Mitchell
zone3
From a bodybuilder's perspective one of the most important body areas
is the back. Not only can it be visually impressive but a strong back is
essential for intensive training and day to day living. In bodybuilding
you are aiming for three things with regard to developing the back
muscles:
- Thickness of the upper back (traps).
- Wide
lats.
- Highly defined lower back (spinal erectors and lower
lats).
As a beginner there are five essential exercises for
developing these muscles quickly:
1. Dumbbell shrugs - 3 sets of
10-15 reps. This exercise will develop the traps.
2. Seated V-bar
cable rows - 3 sets of 10-15 reps. This exercise will develop the mid
upper back.
3. Bent over barbell rows - 3 sets of 10-15 reps. This
exercise will add thickness to the upper back.
4. Pullups - Aim for
25 reps. This exercise will strengthen the entire back.
5.
Pulldowns - 3 sets of 10-15 reps. This exercise will define the
lats.
As with all exercises you need to take care in scheduling
specific body parts. To begin with you should incorporate your back
exercises into a program similar to the one suggested below:
Day 1:
Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3:
Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the
first couple of weeks complete one set but then add one set each week to a
maximum of three. At the end of three months you will be ready to move on
to more intensive intermediate level exercises.
ABOUT THE AUTHOR
Rick Mitchell is the creator of the bodybuildingadvisor.com website
that provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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