Thursday, August 30, 2007

Building a Big Back

Weight Training Journal

Weight Lifting and Bodybuilding Tips & Articles

It is hard to see the back muscles in action and this often makes it a hard body part to train. Training the back requires extra concentration and care to develop properly. Below are a few tips that may help your back workouts add the thickness and width you are looking for.

1 – Ensure you get full extension of the muscle, stretch at the bottom of the motion. Make sure you allow the elbows to fully extend of at the start, or top. A bent arm means you are cheating. If you have a tendency to cheat completely relax and rest for one second at the starting position, then precede with your next rep.

2 - Squeeze at the midpoint, or the fully contracted position. This ensure you are targeting the muscle and working the desired area.

3 - Pull with the elbows, not the hands. Doing this will help place more emphasis on the back and reduce the contribution of the arms.

4 – If you can not hold the weight in the fully contracted position for 2 seconds the weight is too heavy. This often happens with seated rows, people use their legs and low back jerking the weight into position and end up not working the targeted muscles.

Keep these points in mind and your back will grow wide and thick.

All the best in your weight and programs.
Jason, CSCS
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