The back is one of the most, if not the most, crucial body parts for bodybuilders. For the majority of bodybuilders, the back is the main focus, not only because it is a crucial tool during intense training but also because it is visually impressive. Some bodybuilders have what is known as the cobra shape, which is characterized by a small waist and a large back; many others lack this shape but yearn for it; and then there are those who are fortunate enough to be born with a small waist.
You can see their cobra-shaped backs when they stand normally or when they arch their backs to display the definition of their muscles; this is a typical stance used by competitors in bodybuilding contests.
There are three things you are striving for while bodybuilding and working on your back.
1. Upper back thickness (traps)
2. Broad lats
3. Clearly defined lower back (lower lats and spinal erectors)
There are five fundamental workouts that beginner bodybuilders should undertake in order to fast develop these muscles.
Pull-downs are a good exercise to help define your lats; it will hurt after a time, but it will be worthwhile. Aim for three sets of fifteen.
2. Pull-ups. I would aim for twenty-five repetitions of this exercise, which is designed to strengthen your entire back. It can hurt when you initially begin, but persevere and you will reap the rewards.
Diet for Beginners in Bodybuilding
3. Bent over barbell rows - I would recommend aiming for three sets of fifteen. This one is to help thicken up the upper back; you will feel the burn after a while, but as you see the results, you will grow to love the burn.
4. Seated V-bar cable row: This exercise will make you burn, but once you see the results, you'll want to continue. Aim for three sets of fifteen repetitions.
5. Dumbbell shrugs - This is one of my favorite exercises and can help you improve your traps. Again, my goal would be three sets of fifteen. Be patient; we all battle in different ways to get our traps up.
As with any exercise, you must train carefully. Plan your workouts so that you get all the necessary exercise, but avoid overworking any particular muscle group without a break because this can cause more harm than good. Also, remember that bodybuilding is not just a sport; for some people, it is a way of life.
Here are a few examples of an upper body schedule:
Day 1: Abs, back, and biceps
Second day: Quads, forearms, and calves
Third day: Triceps, Chest, Abs
- Hamstrings, shoulders, and abs on day four
It's your training, your body, and your manner; just make sure you're doing things safely. You don't have to do it this way; you can come up with your own to fit how you want to look or feel on the day of your workout.
Ask one of the lads or girls to spot you if you are working out in a gym; if they catch you doing something incorrectly, they will correct you. Each bodybuilder may add something to your training; you simply need to ask. It's all a learning curve.
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