Kichblog 1

Are you tired of training and training and not seeing any gains in your back and lat muscles? Well I'm here to tell you how to fix the mistakes you are making. Problem #1 Not working the right muscles. People think all you have to do is pull the bar toward the area you want to target. Such as pull low for low lat activation and pull high for high activation. I was this was all you had to do. Fix: Wide lat development do wide grip chins Fix: Hit the lower lats, keep your elbows close to your sides when doing rows and close grip pullups Fix: Middle back activation is done when doing seated cable rows with standard width. Problem #2 Not training the lower back. Most trainer do not directly work the lower back. They feel that it gets enough work with all exercise. This is simply not true. Fix: Do stiff leg bend over rows. Do these with perfect form. Fix: Do standard deadlift. Same here do these with perfect form. Problem #3 Grip giving out before your back muscles. When doing deadlif...

One-Arm Dumbbell Rows are a great exercise for those wanting to build some muscle. They are also great for people who are just looking to keep fit. The difference between the two reasons for doing this exercise will show themselves in the number of reps and the weight of the dumbbell. Strength trainers looking to gain weight should do less reps with a heavier weight; conversely those looking to use this exercise as part of a general keep fit program should use a lesser weight and do more reps. Here is how you perform a One-Arm Dumbbell Row: Start by putting your right knee and right hand onto a workout bench. Your left leg should be on the floor placed wide enough to give a good balance. Ensure that your back is flat as it should be parallel to the floor for this workout. Next grab a dumbbell so that your palm is facing your body. Now you will want to row the weight up the side of your body and then down again. This is one rep. From here you will do as many reps as your training regi...

If you know anything about working out to gain muscle mass then you know that it is important to focus on compound exercises rather than isolation movements. This is particularly true when you are working out the muscles of your back. So today I am going to share with you three great mass building back exercises. each of which is a compound movement. Exercise #1) Reverse-Grip Lat Pull-Downs This is a great exercise to start back day off with because not only is it a great mass builder, but it is also excellent for stretching out your lats and getting them loosened up and ready for the rest of the heavy lifting that you are going to be doing. This exercise is preformed seated in front of a high cable pulley with a wide grip pull-down bar attached to it. You begin this movement seated with your knees below the knee-pads and your arms raised holding the pull-down bar. Your hands should be slightly more than shoulder width apart with your palms facing you. Your back should be arched slig...

It is easy to get use to bench and shoulder presses because they build muscle mass fast. That is cool but you will also need to work on your shoulders and upper back to avoid the frustrating shoulder pain and injuries. When you develop your upper back and your rare shoulder muscles that help stabilize your shoulders. Here is a 15 minute workout you can do to hit or these key areas. The end result will make you less open to those kinds of injuries, and you will also look way better. You have to perform one exercise up to the next, without rest in between them, until you have completed all of the exercises. You have to do one exercise after the next, without resting between them; do not stop until you have finished all three of the exercises. Do this program two days a week after your upper body workout. • Standing scarecrow Stand up with your feet shoulder width apart while holding dumbbells around 5 to 10 pounds in each hand. Raise your upper arms so that they are parallel to the flo...

Men who are able to perform 30 consecutive pull-ups or finish ten pull-ups with 90 pounds of weight hanging from a belt are truly impressive. This can be made possible by the best back exercises. Your back contains the second largest set of muscles, which is why working on it definitely pays off huge dividends both in health and physical looks. In fact, very few things look more impressive than a person's ability to hit a front or rear lat spread with effortless confidence. The best back exercises effectively strengthen your back muscles, thus allowing you to pick up any heavy object with the assistance of your leg muscles. A strong back also lets you move your body easily in any direction, but most especially when you have to lift yourself up. Furthermore, a strong back protects you from having muscle imbalances that usually result from overtraining the chest. If you are concerned about your weight, then it will please you to know that strong back muscles also allow you to burn as...

Are you tired of training and training and not seeing any gains in your back and lat muscles? Well I'm here to tell you how to fix the mistakes you are making. Problem #1 Not working the right muscles. People think all you have to do is pull the bar toward the area you want to target. Such as pull low for low lat activation and pull high for high activation. I was this was all you had to do. Fix: Wide lat development do wide grip chins Fix: Hit the lower lats, keep your elbows close to your sides when doing rows and close grip pullups Fix: Middle back activation is done when doing seated cable rows with standard width. Problem #2 Not training the lower back. Most trainer do not directly work the lower back. They feel that it gets enough work with all exercise. This is simply not true. Fix: Do stiff leg bend over rows. Do these with perfect form. Fix: Do standard deadlift. Same here do these with perfect form. Problem #3 Grip giving out before your back muscles. When doing deadli...

Body building is certainly an art. It requires a lot of hard work and patience. You must always remember that a good physique cannot be achieved overnight. One really needs to put in his heart and soul in to body building. One of the most difficult exercises to perform is the Bent over Barbell Row exercise. It really helps in building your back muscles and lower part of your body. Further in this article we are going to about this exercise in detail. So, if you are looking for information regarding this topic then you must read this article carefully. I must tell you that before carrying out any particular exercise you must learn a few essential things regarding it. It could definitely help you gain the best possible results. If you start doing an exercise without its proper knowledge then it could certainly harm your body. Now, we are going to talk about Bent over barbell row exercise in detail. Make sure you consider all these things before getting started with this exercise. Prepa...

If there's one body part that really separates the serious hard core brother of iron from those who just casually workout, it's having a thick and wide back. These people look huge from every angle. They look big even with a loose shirt on. You can tell they lift just by glancing at their shadow. Back is often neglected by young weight lifters or those just looking for the model or beach body look. They may do a couple cable exercises for back. But if you want a huge back, you have to train it just as hard if not harder than you train a mirror-visible body part such as your chest (and once you're back gets huge, it will also be mirror-visible). Though machines such as seated rows and lat pulldowns have their place you need to start out with heavy free weight movements. A few imperative exercises needed for back mass is deadlifts, barbell rows and dumbbell rows. You can then finish out with machine or cable movements. Below, I'll go into a detailed routine of a solid mas...

Ever wondered how to make your back muscles stand out to get that V-tapered look? Back muscles are an area that is very often neglected but is necessary to develop in order to have a strong upper body. Most guys at the gym will spend their time focusing on the chest and on their arms but neglect the entire back. It is easy to get caught up with the beach muscles in order to show off but having good back development will have huge rewards. Back muscles are necessary for posture and if the chest muscles are bigger and stronger than your back you will have the appearance as if you were slouching. A second advantage in having strong back muscles is vanity purposes. Think about it. If someone checks you out it won't just be when you are facing them, in fact they will look back at you and your back will stand out. Making your back muscles stand out is not just a matter of doing a couple of sets of lat pull downs but unfortunately that is what most people do expecting this is enough. As...

One of the most common things I get asked about, is back workouts for mass. Therefore, I have decided to give you a back workout that I am using at the minute. This back workout for mass may be a little different from what you normally see, but give it a try and see how it works for you. I should mention first of all that I include deadlifts in my back workout, so make sure you give yourself a few days between this and your leg workouts. So, lets get right down into the workout and I will explain everything further down the page. Back Workout For Mass Deadlift: 1set of 6 reps + 1 set of 4 reps + 1 set of 2 reps (2 minutes rest between sets) Parallel Grip Chin Up: 4 sets of 10-12 reps (1 minute rest between sets) Cable Row: 4 sets of 10-12 reps (1 minute rest between sets) Face Pull: 3 sets of 10-15 reps (1 minute rest between sets) Straight Arm Pull Down: 1 set of 15-20 reps You will see that the above routine works the entire back, which is essential for any decent back workouts for...

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  - T...

A strong back is foundational to healthy living. The good news is that building a strong back is not complicated - actually, it's rather simple. In this article, I want to share with you a basic, yet complete back exercise program for working your entire back. First though, let's understand your back's basic functions. To my pedestrian mind, your back does 3 things: It keeps you upright and head up - in conjunction with your shoulders, hips, glutes, and hamstrings. It pulls your elbows back - in all planes It protects your ribcage - and obviously your backbone While these are rudimentary statements on the back's function, it does capture the overall gist of what your back must do. It must keep you upright and protect your vital organs and ribcage. It allows you to pull back, pull down, pull up, and pick up. When climbing a tree to escape a bear or a rocky face from a sabre-tooth tiger; it is your back that gets the job done. Okay, so maybe the sabre-tooth tiger is not ...

Most basic workout routines are broken into groups. Back and Biceps, Chest and Triceps, Shoulders and Legs and so on. The reasoning for this is fairly simple. Ideally you want to train complimentary muscle groups in the same workout. When working out the Back you're utilizing your Biceps as the secondary muscle group. Your biceps need to do some work to complete the exercises you're focusing on for your Back workout. Your Back muscles are the primary muscle group, and biceps would be secondary. The same applies for Chest and Triceps. To get the most from your workouts ideally you want to incorporate different exercises. This not only targets the muscle differently, but it helps to make your workouts more interesting. Here's a great Back and Biceps workout you can do that will leave you walking out of the gym feeling pumped! Start with a Seated Row. Using the cable machines usually located in your free weight room is great. Be sure to keep your abs tight, grab the bar or h...

Do you dream of adding some serious mass to your back, but are unsure of the best route to achieve this goal? Well look no further, as we provide you with some of the most effective exercises that should be a staple of any truly great back workout. A big back is something to be proud of, so here are our chosen five back exercises to help you along the way. #1 The Deadlift If you're serious about your training program, and your goal is to gain impressive amounts of muscle, you'll definitely want to include deadlifts in your routine. Although this exercise can be daunting to first timers, if performed correctly, the deadlift is one of the greatest back exercises available.   Not only does the deadlift target the back muscles, it also directly trains the lower body too. In fact, this wonderful exercise works the hamstrings, thighs, core, lower back, upper back and traps, so you'll be utilising a huge amount of muscle stimulation in one simple exercise! #2 Bent Over Barbell Ro...