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Lat
Development - Back Muscle Workout
Developing The Back Muscles
The curtain rises. The lights dim.
The show is about to begin. "At first, they look
like enormous batwings, preparing to take flight.
But a closer look at those bulging slabs of iron and
there can be no mistaking what they are: Latissimus
dorsi.
On this day, however, a movie screen
is hardly necessary. All you need is any of today’s
hot bodybuilders and you’re ready for action.
Mr. Whoever flips around, drops his hands on his hips,
and spreads ‘em as if he were under arrest.
What follows is nothing short of
eye-popping.
The lat-wings we are talking about, or course, are
what others refer to simply as your back. Few fitness
experts would disagree that the back is a vital element
in attaining a healthy, premier physique, especially
if it is that V-shape you’re after. For women,
a sturdy, shapely back combined with a firm waist
is what produces that hourglass figure that is synonymous
with glamour and beauty.
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Building the foundation for a strong, healthy back
is not without other benefits, either. It can certainly
improve your posture while stabilizing the torso in
such a way as to diminish the risk of injury elsewhere
in your body.
Back Muscle Exercises
It doesn’t matter if you’re
looking to build your lats the width of a movie screen.
You may or may not be looking to put on a ‘Titanic’-sized
production. But if you are, here are a few exercises
in the gym that could help you to become the next
Latman:
Behind-neck Pull Downs
Find a firm grip on the bar, try
taking a wide hold so you’re hands are a few
inches wider than shoulder length apart. Using a moderate
amount of weight, slowly pull the bar down toward
your head, slightly arching your head forward. Pull
the bar behind your head and stop at ear level, squeezing
your lat muscles as they contract.
Slowly allow the weight to pull
your arms back to an outstretched position, but make
sure that you remain seated on the bench. Allow the
lats to stretch for a moment before you repeat the
process. Try two or three solid sets of 10-12 repetitions. |
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In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:
- 51.3% increase static strength
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- 34.3% increase in ten-rep max in full range of motion! (see above)
- gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
- gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
- lost 4.9 pounds of fat & lost 0.4 inches on waist
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Close-grip Front Pull Downs
Grasp the handle bar firmly. Slowly
bring the weight down toward your torso, pushing your
chest a little forward while slightly arching your
back. Concentrate on pulling the weight down with
your elbows and not your biceps. Bring the handle
down to your chin, and tightly squeeze for a second
or two before slowly releasing. Remaining seated through
the repetition, allow the weight to pull your arms
upward and finish off with a lengthy stretch. Repeating
this motion for 10-12 reps over two or three sets
will help widen your back and grind the muscles in
the middle of your back.
Dumbbell Rows
Grabbing the dumbbell with one
arm, let your free arm take a firm hold on the bench
with the corresponding knee resting on the bench for
balance. With your arm fully extended toward the floor,
slowly bring the weight up toward your side, using
your elbow and your lats to do the work. Keeping your
elbow pressed firmly against your side, pull the weight
up into your hip, squeezing during the contraction.
Hold this stance for a beat, then slowly release,
allowing your arm to drop under control toward the
floor. Repeat the exercise for 10-12 reps and then
rotate to the other side.
It is crucial to maintain proper
form during these exercises and not to exceed reasonable
weight. There is nothing more excruciating than severe
back pain or the feeling that a spear is being driven
through your spine. So with that in mind, back to
work.
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Click here for AJ DiCaprio's Back and Biceps workout video
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increase in strength of 70.2% in 30days)
If you are serious about transforming
your body to its ultimate potential, get Will Brink's Bodybuilding Revealed with
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you're looking for a weight lifting belt for back
support, click here.
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Bowflex Ultimate Home Gym
The Bowflex Ultimate 2 Home Gym is a total-body solution that delivers everything you could possibly imagine for great fitness results. It offers 95 exercises and includes a lat tower, leg extension/leg curl station, preacher curl attachment, integrated squat station and more. Click here for the BowFlex Ultimate 2 |
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