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Body
Fitness Articles |
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Bad-Ass
Back Attack - The Big Nasty |
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When
it comes to developing
a monstrous back, most
guys don't measure up.
They're too busy training
chest, biceps, and abs.
The prototypical beach
bodybuilder. However,
if you're ever going
to be accepted into
the under world of the
bodybuilding freaks
you're going to need
a huge-ass back. Don't
believe me? Just look
at every single Mr.
Olympia freak and tell
me they didn't have
a back that could block
out the sun. Your back
is built with so many
different muscles and
they all need to be
developed to sick proportions.
No shortcuts here, boys!
Typically, guys at the
gym will do a little
bit of this and that
when it comes to their
back training because
that's what everyone
else seems to be doing.
But that's not you.
Back training isn't
for the weak. You need
to train it at 110-percent
if you want to build
a set of wings. Training
back can be just as
grueling as leg day
and you know what that
can lead to. the yak
attack. But don't worry,
if you're prone to puking
your guts out on the
gym floor, just make
sure you've got a bucket
nearby. So let's jump
in and see just what
it takes to take your
back and turn it into a barn door.
Either Put Up or Shut
Up
It's very sad to see
guys waltz into the
gym and have absolutely
no clue what they are
going to be training
that day.
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To be a monster you need a
plan of attack. Do you think
the freaks of the industry
like Leo Ingram got that way
without a plan? Hell no. They
go in there with a plan of
attack to kick some serious
ass. And the same goes for
you. If you don't train with
a plan, you'll never see the
results you want. You've got
to learn how to focus on your
workouts. When you're on the
way to the gym in your car,
on foot, or on the bus, you
should only be thinking about
one thing: training. Don't
think about school, work,
or women – that can all wait
until later. If you want to
be the best, you've got to
make the most of your time
in the gym.
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Serious
Size Awaits |
Now
let's get serious here,
this is about back training.
Most jokers in the gym
will do the usual back
routine: a couple of
pull downs here, some
cable rows there and
that's about it. Well
the freaks know that
a mainstream routine
just doesn't cut it.
Your back is made up
of several large muscles
surrounded by many smaller
muscles that are responsible
for vertebral support.
For all-out back development,
you need to make sure
you train all of the
muscles to their full
potential. At the core
of every great routine
are compound movements,
for thick, dense mass,
but to etch detail and
make noticeable refinements
in your physique, isolation
movements are a must.
There are three ways
to approach the "big
back attack". The first
is through raw compound
movements, the second
is using pure isolation
exercises, and the third
is a hybrid which incorporates
both.
At the heart of each
program are essential
exercises: deadlifts,
chins and a rowing
movement. Deadlifts
are the king of all
exercises. Some might
argue that squats
are, but everyone
has their own opinion
on the subject and
we can debate that
later. Deadlifts work
nearly every single
muscle group in your
body from head to
toe. Basically, it's
the most comprehensive
movement out there.
Not only do deadlifts
build a big back,
studies have shown
them to exert a powerful
release of growth
hormone (GH). As you
well know, GH is highly
anabolic and promotes
muscle growth along
with fat loss. This
single exercise will
provide lower back
thickness and explosive
trap growth.
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Now
let's move on to chins. That's
right, chins! Not pulldowns,
chins! Most guys dread these
because, first, they can't load
up a barbell and show off to
chicks in the gym, plus they
can be very hard if you don't
have sufficient back strength.
Chins, in particular wide grip
chins, are a staple for the
simple fact that they hit the
middle back along with the lats
and teres major. This single
movement will build width at
the top of your back that will
create the most sought after
V-taper. But what if you're
a heavy guy and you have a hard
time doing chins? Well, whatever
you do, don't go running to
the lat pulldown machine and
start repping out 100 lbs. and
expect to see results. Dude,
think about it, the lat pulldown
is for the chicks, and they
don't have very big backs, do
they? Don't wuss out. Do as
many reps as you can and if
needed, get one of those power
elastic bands. Rap that bad
boy around the chin bar and
place one of your legs in it
and perform more reps. Doing
this will help you through any
sticking points and it will
still maximize muscle stimulation.
If the pronated (palms facing
away from you) grip gives you
too much trouble flip to the
supinated (palms facing you).
This will involve the biceps
more and, again, will help make
the lift easier. And whatever
you do, don't do any half-assed
partial reps; always do full
reps to maximize the lat stretch.
Finally, hit the rows. Rows
can come in a variety of formats:
T-bar, single arm dumbell, barbell,
Hammer Strength, and cable rows.
Each type of row will stress
various parts of the back but
primarily it will hit the middle
and upper back. Upper back development
is critical for a monstrous
physique and rows need to be
a staple. Now that you know
what the meat and potatoes are
for building a big back, it's
time to put it all together.
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That's
a wrap. or is it?
Well, that's it for
this installment of
the Big Nasty Back Attack.
But there's one more
bit of advice I have
for you. Now that you've
got the plan to build
the home, you're going
to need building materials.
Don't cut your gains
short by skimping out
on the eating and supplements.
Eat your protein! Eat
your carbs! Eat your
good fats! And to launch
your gains to mass proportions
use Six Star Muscle.
Both Professional Strength
Creatine and Professional
Strength Whey Protein
have been designed to
maximize a powerful
anabolic growth surge
you can't get alone.
You'll pack on serious
amounts of muscle faster
than you expect. Don't
deny your destiny. Six
Star Muscle is the solution
for turning you into
a freak!
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