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    Guaranteed muscle part 2: Back exercises
    Guaranteed muscle part 2: Back exercises
    Guaranteed muscle part 2: Back exercises
    Ebook125 pages1 hour

    Guaranteed muscle part 2: Back exercises

    By Richard Baker

    ()

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    About this ebook

    Part 2 of a comprehensive guide to building muscle for the average man on the street.
    Following on from the science of muscular growth and techniques detailed in part 1, this book gives a complete guide to building back muscles and how to keep them growing.
    Exercises are fully illustrated with photographs, and tips included. Special attention is made to safe form and how to get the best out of each movement from hand grips to speed tips.
    Written from years of experience this book will guarantee results.
    This book does not even require a gym to be used, it shows all of the exercises you can do at home in your own time at your own pace, no special machines are required only a basic set of dumbbells and bar.

    LanguageEnglish
    PublisherRichard Baker
    Release dateJan 22, 2012
    ISBN9781466091450
    Guaranteed muscle part 2: Back exercises
    Author

    Richard Baker

    Young writer just trying to get information to those who need it for fitness, workouts and diet.

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      Book preview

      Guaranteed muscle part 2 - Richard Baker

      Foreword

      Welcome to part 2 of the guaranteed muscle guide, hopefully you have studied part 1 which covers the basics in extreme detail. You should now understand in fine detail how to lift weights in order to get maximum muscle growth and how to arrange and alter your workouts. You should even know about repetition ranges and how to build strength, size or both. I wish you good luck in your weight training endeavors and hope you enjoy this complete exercise guide for the back muscles. Bear in mind that I am an average guy, I don’t take any drugs, and that being the case if I can get fantastic results with my methods you will too. I have helped many people over my time and you are about to start growing some serious strength and size.

      In my opinion the back is one of the most neglected areas of the body when I see people working out in the gym. Legs are also neglected, but this seems to be changing thankfully due in part to a mass influx of new machines especially for legs. All of these machines allow you to work the legs and other body parts from many angles. Of course you don’t need machines to work the back, pull ups and deadlift exercises will build incredible backs and this is just 2 exercises with free weights. It goes without saying that most young males you hit the gym and spend too much time just working out arms, they should be letting the arms rest and get on with building the rest of the body, for example the back muscles. The back muscles consist of many groups each with specific and complimentary jobs. Once resistance trained for hypertrophy (muscular growth) they take on a large hulking appearance, especially the upper trapezius muscles (rear and side of neck) which grant the bodybuilder a thick meaty neck area. Also I find that proper development of the upper back area is extremely useful when performing heavy squatting movements (this is done with a weighted bar positioned behind the neck). This is due to the fact that the development of the upper back and traps grants you a strong thick shelf of muscles where you can comfortably sit the bar when squatting. Another important point I would like to make you aware of is that resistance training the back increases the width of the upper body. Especially at the top position and under the arms, this then makes the waist in comparison appear smaller. Think of this as a way of looking slimmer than you actually are due to comparison. You may see certain female fashion garments include shoulder pads, why would they do this if women don’t want to look like they have large muscles? The simple answer is that it increases the apparent size of the upper body; therefore in comparison the waist looks smaller. For this reason working the back helps to create a stunning midriff once you diet down to a six pack stomach. And in regards to back health, remember that a well developed back from the lower back near the waist all the way up to the top of the neck will help defend from injuries when trained correctly. The back skeletal muscles have a big job to do and just like the arm on a crane if the arm is weak then this will break before the cable does. Of course there is also bad news, consider the fact that most people fail to do back exercises with correct form, the number one thing that I cringe at is people working the back with a forward dominant lurch, this posture rounds the spine, this is the worst possible thing you can do to your back. I will try to explain this in more detail by first making mention of the arch formation. An arch in architectural terms is a fantastic load bearing shape, its simplicity lies in the way it takes its own mass and spreads that load evenly and to the sides. In other words compressive forces are taken away from the center to the side supports, and due to its interlocking sectional nature, it also proves its own support. Each interlocking section squeezes together under the force of gravity, truly an ingenious design.

      The reason I mention this is due to the fact the human spine has to do a similar job when you bend forwards to pick up a weight, also the human spine is constructed with interlocking sections called vertebrae, just like the sections on an arch in architecture. The obvious weak point of an arch is when you remove one of the side supports. If you do this the entire thing will collapse, so then why does the human body not do the same? Imagine the legs as one side of the arch support and the spine as the arch. In the bent over position connective tissues and skeletal muscles help bear the load. The problem is that the loads can be better distributed and moved to the muscles if you make your spine form its natural position. The natural position I am referring to is the natural in and out curve seen in any medical text drawing of the human spine. If you look at the human spine from a side on position it is not a straight line up and down from the hips to the head. The human spine naturally curves slightly inwards at the bottom then slightly out at the top. The reason for this is not just to allow more space for organs and mass. It also helps distribute in an effective manner loads when standing up straight, and it helps with the more stressful movements such as bending forward. For this reason if you take the time to watch professional weight lifters and the really big guys at the gym, you will hopefully be able to see that before they do a squat or a dead lift they induce this natural curve. They do this before they even start to engage on a heavy lift to move the weight. They then tense the body to ensure stability, and finally after they have done all these necessary steps they then they move the weight. If you let your back round forward you are going to cause incredible strain on the spine. Again I ask that you think of the example of an archway in buildings, or over a garden wall. If you remove one side of the lower supports then the arch is going to have incredible strain at its uppermost point of the curve. An arch with one side missing is an example of what the human body is doing when bending right forwards. Curving the lover back and keeping straight allow you to effectively angle compressive forces towards the hips as you raise weights.

      Study the following pictures to understand the difference between good and bad form for most bent over back exercises. First

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