Barn Door Back
So you want strong, broad shoulders tying into a chiseled back, funneling down to a narrow waist? Before you hit the gym and start pounding the weights there are a few things you need to know about your back and how to blast it. First of all this: your back is comprised of three main areas: the upper back, the middle back and the lower back (spinal erectors). It’s no use only training the muscles you can see in the mirror. You’ve got to build all three parts to gain a top-notch posture and to develop a superior physique. Then you’ll not only look strong and confident, you’ll feel fantastic too.The most impressive area of a fully developed back is the sweep of the lats: the traditional v-shape of a bodybuilder. Any movements such as pull-downs, pull-ups or chins-ups are fantastic for developing the width of the lats. The precise way that the pull-up or down movement affects the lats is determined by the angle you are working at, how wide apart your arms are and whether you are working to the front or to the rear. To develop the lower lats you need to do your back exercises with a very narrow grip. Narrow grip pull-downs as well as one-arm cable rowing and one-arm dumbbell rows are great exercises for developing the lower lats.Not only should the lats be wide and sweeping. They should also look thick and powerful where they come together in the middle back. Back thickness is primarily achieved by doing rowing exercises, barbell rows, cable rows and so on. If you want to target the middle back, do rowing that gives you a longer range of motion in order to fully contract the area.A really great lower back has two columns of muscle that stand out on either side of the spine. The lower back is also very unique when compared to the other major muscle groups. Its sole purpose is to act as a stabilizer, holding the body steady rather than contracting through a full range of motion. If you have a weak lower back, you should begin by doing bent over rows, starting with a relatively low weight and gradually increasing the weight as your back develops. Because the body tends to store a disproportionate amount of fat around the waist line, leanness and definition in the lower back are the visible proof that someone has worked hard to get in shape. If you do not have pre-existing problems with your lower back, deadlifts are ideal. These not only develop the lower back but strengthen it as well. If you want to start off with something a little lighter, then good mornings and hyperextensions are the alternatives for you. Now let’s look at some trisets that will bomb your back and give you perfect symmetry.Thick Back Mass Blast TrisetsTriset 1
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