One of the most impressive areas of the body is the back.  Some of the most impressive physiques will have one thing in common, a wide muscular back. Back training is essential for intensive training and  every day living.

There are three areas to focus on if you’re a bodybuilder.

1. Thickness of the upper back (traps).
2. Wide lats.
3. Highly defined lower back (spinal erectors and lower lats).

If you’re a beginner you need to focus on the five essential exercises for developing an impressive back:

1. Dumbbell shrugs – 3 sets of 10-15 reps. This exercise will develop the traps.
2. Seated V-bar cable rows – 3 sets of 10-15 reps. This exercise will develop the mid upper back.
3. Bent over barbell rows – 3 sets of 10-15 reps. This exercise will add thickness to the upper back.
4. Pullups – Aim for 25 reps. This exercise will strengthen the entire back.
5. Pulldowns – 3 sets of 10-15 reps. This exercise will define the lats.

Another thing that you need to keep in mind is your training schedule.  Below is a suggested training schedule that focuses on each muscle group and avoids overtraining.

Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs

As a beginner you should focus on just one set for the first couple of weeks as your body conditions itself to the new demands. Then add in a set for each exercise week after week until you get to 3-4 sets for each body part.  At the end of three months you will be ready to move on to more intensive intermediate level exercises.

Keep in mind that this is a journey and not a race.  Your body needs to adapt to the added stress and being super sore right from the start will not influence you to want to go to the gym.  I have created a Beginners Muscle Building Program that will start you off on the ‘right foot’.  Click the button below to get access to my Lean Muscle Explosion Program!!

Beginner Lean Muscle Explosion

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