Know Your Muscle Building Exercises - The Back

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the back exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Lat machine pulldowns - this exercise has been chosen because it allows you to isolate the lats and rest the biceps for the compound exercise to follow.

- Take a shoulder width grip.

- Pull arms towards the thighs keeping the arms straight.

- Pause.

- Return the bar slowly to the starting position.

2. Pulldowns - you can move straight on to this exercise if you are sufficiently experienced. Using the same machine, take an under hand grip because this will make better use of biceps strength thus maximizing the effects of the workout.

- Take a shoulder width grip.

- Pull bar to the chest area.

- Pause.

- Return the bar slowly to the starting position.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

---

Maximum Muscle Development with Chaos Training

Chaos is the scientific study of orderly disorder. It offers a way of seeing order and pattern where formerly only the random, the erratic, and the unpredictable (viz., the chaotic) had been observed.... Read More

Resistance Training With Your Dog

You may be wondering, "How can I possibly do resistance training with my dog?" Well, here are a few exercises you can do with the aid of your faithful furry companion.Leg raises -... Read More

The Baby Boomer Athlete

Are you a Baby Boomer? If you were born between the years of 1946 to 1964, you are part of the 79.1 million Boomers, comprising 29 percent of the total US population. According... Read More

Burning Fat

The more muscle a person has, the greater their metabolism is, which equates to the faster they burn calories. However, resistance training to build muscle is only one part of the equation. The... Read More

Comeback Bench Program

For those who are not familiar with my name, I am a National Level Strongman competitor in the United States. I lift stones that weigh just under 400 pounds, flip a 900+ pound... Read More

Exercise The Right Way - The Lying Triceps Extension

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to... Read More

How to Increase Your Bench Press by Doing Squats

My Legs Are Already Big Enough. I Keep Hearing Working Legs Is A MUST. Why Is That So Important?Believe me? I hated leg workouts. Until I realize the true potential that a simple... Read More

Muscle Growth with Post-Workout Nutrition

If you design your nutrition plans to maximize muscle growth, you must think about planning and taking properly the most important meal of the day. Do you know which?It is easy if you... Read More

Questioning Proper Abdominal Training

Q: I've heard you mention that you don't need tons of cardio to burn stubborn abdominal fat. Okay, I can live with that, but you've also said that it isn't absolutely necessary to... Read More

Personal Training: 3 Powerful Ways to Position Yourself as an Expert

Regardless of what profession you are in, it is critical that people believe that you know what you are talking about! You won't find very many successful lawyers whose clients never win in... Read More

Ace Abs Without Crunches, Cradles, Or Sit-ups!

I know what many of you are thinking reading the title of this article. I also thought the same once. It cannot be done! Attaining a stronger, visible, set of abdominal muscles has... Read More

The Secret to Legs with Size, Strength, and Endurance

There are countless leg workouts in magazines and books that promise big results. Many are good workouts, but the secret to continued progress is to keep your muscles from adapting, while building on... Read More

Exercise The Right Way - The Leg Extension

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to... Read More

Lifting for the Love of It!

Over the last couple of years I have taken a number of layoffs, for a variety of different reasons. Many times I wonder why I lift at all. The prevailing belief is that... Read More

Perfects Abs - Three Ab Routines To Show Your Six Pack

Crazy, ripped, hard abs. That's the key to showing an awesome body. If you think that all training is about is making sure your chest is big enough to make your shirt hang... Read More

Know Your Muscle Building Exercises - The Back

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand... Read More

Scientific Principles For Effective Muscle Gain

It's an unfortunate reality that throughout the years there has been a growth of strength training techniques that have no scientific proof to back them up. Have a look at the facts presented... Read More

Real Muscle Real Fast!

Adding muscle seems to be a mystery to most, yet if you pick up a copy of any fitness or bodybuilding magazine and you'll almost always see a headline like this: "Gain 15... Read More

Always Shock Your Muscles For Maximum Growth

Always try to "trick" your muscles into growth. You never want to do the same exercises, reps and sets for each and every workout. You always want to shock your muscles into growing... Read More

A Very Simple Program Anybody Can Follow To Gain MASS

Until I started following a routine to eat, my gains were minimal. Once I set my eating times to a specific time during the day along with a protein boost, I could see... Read More

Why You Must Choose The Right Dumbells For Maximum Results Results

Embarking on a dumbbell exercise program? Then examine two well known dumbbell brands If you are looking for high quality dumbbells for your ongoing dumbbell exercise and fitness training program then you should... Read More

Strong To The Core of Your Being - The Benefits Of Core Training

If you were to ask me which muscle group in your entire body you could work to get the greatest benefits in the shortest amount of time, I would tell you without hesitation,... Read More

Know Your Muscles - The Chest And Upper Back

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're... Read More

The Default Rep Range

I had an hour long conversation with Pavel Tsatsouline on Sunday and per usual his probing questions churned up some things that I had forgotten. One thing that he asked was, "Over the... Read More

Gain Weight Fast With These Ten Powerful Tips! Part -2

By the time you finish reading this you will have the basics down to eating to gain weight fast!If You want to gain weight fast you have to eat right to gain weight!... Read More

Balance Is Key To The Optimum Physique

As Purposeful Primitives we understand the need practice two distinct types of training: progressive resistance for the external musculature and cardiovascular training for the internal plumbing. In addition, training need be coordinated with... Read More

Deep Muscle Soreness And Body-Shock Fatigue

In my experience there are two distinct types of muscular fatigue associated with intense progressive resistance training (only intense training is sufficient to trigger muscle hypertrophy) and these two types should be recognized... Read More

Anabolic Hormones - A Two-Edged Sword

When I was a young boy, emerging muscles were the coolest thing. If a vein popped out a little, that was even more awesome. There were no fitness centers or body building gyms... Read More

Build More Muscle Mass And Strength Without Supplements

Who should use this method to build muscle quickly?If you're serious about your fitness or weight loss, you hate the idea that you're not making the most of every workout. For those of... Read More