Most of the muscles located in the upper and lower back are actually part of your core muscle group. The core muscle group is naturally the most important muscle group for strength training hence the reason they are called the "core" muscle group. If they weren't the most important muscle group they would probably be called something like the "supporting" or "secondary" muscle group. Anyway, your back muscles are incredibly intertwined with many of the other muscles on your body. For example, the back muscles allow you to stand upright and move your arms and shoulders.
Therefore, it's important that you develop a solid routine to develop your upper and lower back muscles. While by no means a glamorous muscle group, strong back muscles will naturally make you stronger in several of your other muscle groups and stabilize your core.
Here are 4 muscle building back muscles that you absolutely must have in your back workout routine:
1. Dead Lift - This exercise targets your lats, erector spinae, gluts and traps. Interestingly, this exercise actually works nearly 70% of all the muscles in your body at one time. Needless to say, this is a fairly intense exercise. With this exercise you will need to place weight on a bench press bar directly in front of you. Then, with knees arched slightly back, you will raise the weight to about knee level and drop it back down. A word of caution: this exercise has the potential to cause very serious injury and you should never under in circumstances attempt to do more weight than you can handle.
2. Pull-Ups - This is a tried and true back exercise that is probably about as old as time itself. There are actually 2 types of pull-ups: long grip and short grip. When doing this exercise you can either place your hands shoulder length apart (long grip) or right alongside each other (short grip). A mix of both is essential for a great back workout. Pull-ups also work your shoulder and triceps muscles.
3. Bent Over Rows - With this exercise you grasp the bar and flex your torso forward with both arms extended. The bar is then pulled up to your lower chest and back down again.
For all three exercises you want to shoot for about 6 sets and about 6 reps per set.
Because the spine is located in your back you must always exercise caution when doing heavy weight back exercises. This means wearing a weight belt at all times and never attempting to show off by lifting more weight than you can handle.
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Article Source: http://EzineArticles.com/?expert=Ryan_Riley
Monday, March 21, 2011
Sunday, March 20, 2011
Build Chest Muscles - 4 Quick Steps To Show You Building Chest Muscles Doesn't Have To Be Hard By Brian Waters
Build chest muscles- Building up your chest muscles is one of the better things you can do to make yourself look and feel a lot stronger. Having big strong chest muscles will give you better posture and will also help the cut of your clothes look better, so read on to find out how to build chest muscles for yourself.
Step 1
One of the simplest things you can do to build chest muscles is just regular old press ups. If you already have some kind of resistance training program, press ups probably won't do too much for you (although they can help you give definition to your muscles once they start to grow), but if you are just starting out, a simple press up or even better an inclined press up can get you started.
Step 2
Less of a specific exercise but more of a general work out tip is to use free weights to build chest muscles instead of a weight machine. Many gyms have more weight machines than free weights these days, but you will still get a better workout pumping iron the old fashioned way. Having to control and lift the weight through different angles of movement means your muscles get a more thorough workout, and also you tend to get more of them involved meaning you gain in lots of different areas.
Step 3
Isolate your muscle groups. Your chest isn't just made up of one muscle, so if you can isolate and work the groups separately, you'll see far faster and greater gains in your quest to build chest muscle than the average person does. Your chest is divided into upper and lower chest, and also inner and outer - you can work out the upper chest with inclined dumbell flys and inclined barbell presses, your lower chest with declined barbell bench presses and dips on the parallel bars, your inner chest with some standing cable crossovers, and your outer chest with the flat bench press and flat dumbell flys.
Step 4
Lift until you can't lift any more. The only way to get maximum returns if you want to build chest muscles is literally to lift until your muscles refuse to work any more. This is dangerous, and that's why it should ONLY be attempted if you have someone spotting for you. This means that when your muscles quit they can grab the bar and return it to safety instead of letting it pin you to the bench or whatever.
Your chest muscles are one of the first things people notice once you start developing your body, so hopefully this guide will help you build chest muscles for yourself. Check out the links below for some in depth tips.
CLICK HERE to get your free review of the best workout plans - they'll have you ripped and with single digit body fat in no time - it's right here, and it's fast and easy
CLICK HERE for the best resources on the net for teaching how to burn fat right off your body- Not only that but you'll also learn how to get more gains in less time and what foods are REALLY good for building muscle
Brian Waters is webmaster at http://www.MusclebuilderReview.com
Article Source: http://EzineArticles.com/?expert=Brian_Waters
Step 1
One of the simplest things you can do to build chest muscles is just regular old press ups. If you already have some kind of resistance training program, press ups probably won't do too much for you (although they can help you give definition to your muscles once they start to grow), but if you are just starting out, a simple press up or even better an inclined press up can get you started.
Step 2
Less of a specific exercise but more of a general work out tip is to use free weights to build chest muscles instead of a weight machine. Many gyms have more weight machines than free weights these days, but you will still get a better workout pumping iron the old fashioned way. Having to control and lift the weight through different angles of movement means your muscles get a more thorough workout, and also you tend to get more of them involved meaning you gain in lots of different areas.
Step 3
Isolate your muscle groups. Your chest isn't just made up of one muscle, so if you can isolate and work the groups separately, you'll see far faster and greater gains in your quest to build chest muscle than the average person does. Your chest is divided into upper and lower chest, and also inner and outer - you can work out the upper chest with inclined dumbell flys and inclined barbell presses, your lower chest with declined barbell bench presses and dips on the parallel bars, your inner chest with some standing cable crossovers, and your outer chest with the flat bench press and flat dumbell flys.
Step 4
Lift until you can't lift any more. The only way to get maximum returns if you want to build chest muscles is literally to lift until your muscles refuse to work any more. This is dangerous, and that's why it should ONLY be attempted if you have someone spotting for you. This means that when your muscles quit they can grab the bar and return it to safety instead of letting it pin you to the bench or whatever.
Your chest muscles are one of the first things people notice once you start developing your body, so hopefully this guide will help you build chest muscles for yourself. Check out the links below for some in depth tips.
CLICK HERE to get your free review of the best workout plans - they'll have you ripped and with single digit body fat in no time - it's right here, and it's fast and easy
CLICK HERE for the best resources on the net for teaching how to burn fat right off your body- Not only that but you'll also learn how to get more gains in less time and what foods are REALLY good for building muscle
Brian Waters is webmaster at http://www.MusclebuilderReview.com
Article Source: http://EzineArticles.com/?expert=Brian_Waters
Friday, March 18, 2011
Thursday, March 17, 2011
Thursday, March 3, 2011
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