Gaining Muscle Fast In Your Back
By Sean Nalewanyj
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Sean Nalewanyj is a natural bodybuilding expert and best-selling fitness author committed to providing effective, research-based advice for building muscle, burning fat and gaining strength. Sean is the creator of the "No Fail System" bodybuilding program and president of EliteImpact Labs.
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I am often shocked by how much misinformation exists in the gym. As much as people want to know the keys to gaining muscle fast and body building, few people take the effort to learn how to best design their workouts for success.
For most novice bodybuilders, they would be content just getting a huge chest and arms. Week after week, they come to the gym and perform countless reps of bench presses and barbell curls hoping to get those massive arms and a bulging chest.
However, their visions of gaining muscle fast will never be realized.
Most beginners forgo other crucial muscle groups in their training regimen and only dedicate themselves towards gaining muscle fast in specific areas such as the arms and chest. Those areas only slightly contribute to the ideal body.
Those people would be would be better served to focus on strengthening their backs. You will get far more benefit from working out your spinal erectors, traps, lats, rhomboids, and other back muscles than focusing just on having large biceps.
That being said, it's obvious why most lifters fail to exercise these muscles…
1) You don't see your back in the mirror, and isn't one of the muscles that gets seen often.
2) Back training is more stressful and thus more painful than arm and chest training.
3) Most lifters are not aware of the benefit and importance of exercising these muscles.
Here's a quick secret…
It's a well-defined back that will give you that thick and powerful appearance quickly.
Your back contains 70% of your total upper body muscles. Think that over for a second.
There is no substitute for the upper body thickening effect you get from gaining muscle fast in your body and getting those huge lats and traps.
If you want a truly impressive back, you need to get off the bench press, put down the EZ curl bar, and learn about an uncomplicated, step-by-step workout plan that will really help you in gaining muscle fast.
Here are the four best exercises for gaining muscle fast in your back…
1) Deadlifts
The deadlift is the foundation of developing your back. If you have previously failed at gaining muscle fast, there is no other exercise that will give the benefit of the standard bent-legged deadlift.
The deadlift is one of the few exercises that stress every muscle in the body and is crucial to develop a strong and thick back. With the deadlift, you will achieve muscle gains throughout the back, thus it is the building block of any quality bodybuilding regimen.
2) A vertical pulling movement
Would you like to expand your lats to get that sought-after v-tapered look? Add vertical pulling movements like the chin-up, lat pull-down, and v-bar pull-down to your workout routine.
In terms of gaining muscle fast, I strongly suggest the basic overhand chin-up for this purpose. It will stress your lats and it is the most vital of all vertical pulling movements.
3) A horizontal pulling movement
The horizontal pulling movements known as “rows”, focus on the upper/middle portion of the back and lats. Consider trying bent over barbell rows, dumbbell rows, seated machine rows, or cable rows.
To succeed at gaining muscle fast, a great choice is any number of free-weight rowing movements. My preference is the bent over barbell row, although bent over dumbbell rows are also useful.
4) A shrugging movement
Although there are more important exercises for gaining muscle fast, a shrugging movement should still be included at the end of your workout to stress the upper raps to get that diamond-shaped look from the back. You can perform either a simple barbell or dumbbell curl.
In summary…
Deadlifts – 2 sets of 5-7.
Overhand Chin-Ups – 2 sets of 5-7.
Bent Over Barbell Rows – 2 x 5-7 reps.
Barbell Shrugs – 2 Sets of 10-12.
You can achieve substantial gains in back thickness and strength using this routine, making it a great tool for gaining muscle fast and gaining weight.
It may seem simple, but this routine can provide you with the stress needed to greatly enhance your back musculature if you perform each set to failure. I continue to see gains in back size and strength even though I've used this routine for quite some time.
You need to keep a detail journal of your workouts so that you can dedicate attention towards gaining muscle fast by increasing both how much you lift and the number of reps you can perform.
If you follow this routine weekly, you will succeed at gaining muscle fast and improve the appearance and strength of your entire upper body.
To get your complete, fully structured muscle building program that will help you build a ripped, muscular new body in as little as 12 weeks, click below to watch this free video presentation...
