Muscular-Fitness

If you want to grow a thick muscular back in the shortest time possible you need to concentrate on back thickness exercises like deadlifts. Many weight trainers and bodybuilders neglect to train their back as hard as they train their other bodyparts and as a result their whole body suffers. When you train your back with heavy weights you stimulate testosterone production in a way you never could by training only smaller bodyparts like arms. Back training with heavy weights will not only allow you to grow a thick muscular back but will also allow you to thicken other bodyparts like your shoulders and arms.

The deadlift is the number one exercise to help you grow a thick muscular back. When performing deadlifts it is best to face each of your hands in the opposite direction to one another when you lift the bar. One hand has an overhand grip and the other hand has an underhand grip. Stand with your feet about 1.5-2 feet apart so your body is completely stable and lift the bar by running it up the front of your legs till you are standing upright but don’t crunch your shoulders back at the top of the movement like many trainers do. Crunching your shoulders back at the top of the deadlift movement puts unnecessary strain on your spine and is dangerous.

From the start position for deadlifts your head should be facing forward or slightly up and you back should be arched and in secure position. Never hunch or curl your back forward by leaning over the bar, this is the surest way to injure your lower back, always have your back in the arched back position before you lift the bar. The deadlift is a slow and controlled movement that will stimulate immense growth when performed properly. You would normally only need 3-4 sets of deadlifts per back workout combined with other back exercises. This is a heavy weight exercise so the ideal rep range is between 6 and 10 reps.