In fact, that is most folks. Most people who want to get that sexy rock hard body know that’s what they want but they don’t know how to properly get it.

I know it’s about wanting the big chest and arms. Time after time I watch these aspiring lifters work and work tirelessly doing set after set pounding those bench presses and barbell curls. Hoping and praying they will develop those magnificent muscles just like we see it on those fitness gurus on infomercials.

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Unfortunately, most never see those results, and eventually they give up.

While it may be the goal early on for someone to focus on developing their chest and arms, that is only a tiny percentage of the whole picture. There's an obvious but not so obvious group of muscles that the general population forget about when forming a training program.

Which muscle groups am I talk about?

The muscles on your back, which consist of the traps, spinal erectors and the lats. And also remember the rhomboids and lower back.

Why do most lifters forget this group?

Simple:

Since we can’t see them visually on a day to day basis we forget they are there
It’s waaaaay more stressful of a workout
And just lack of awareness in terms of their importance

Now a little secret I’d like to share with you:

Developing a strong back will provide a powerful back. One with thickness and width.

Seventy, and yes I mean seventy-percent, of all your upper body muscle mass in here.

There is no replacement for the upper body thickening effect of big, bulging lats and a set of wide, tall trapezius muscles.

Now if you could, just stop for a moment...I want to share with you something that is easy, simple and provides for you a step-by-step workout that will help you develop that definition in the muscles of your back that you so greatly deserve.

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There are 4 major movements that you must perform to properly develop your back…

1) Deadlifts

Deadlifts are probably the most important exercise you will need to focus on doing. I will say it again. This one is very important. There is no exercise that compares to the effectiveness and simplicity of the bent-legged barbell deadlift.

2) A vertical pulling movement

The purpose of this exercise is to target the lateral muscles, which provide the wide v-tapered look I had mention before.

Vertical pulls and chin-ups (both overhand and underhand) are examples. Also, you can do lateral pulldowns and the v-bar pulldowns.

I believe the basic overhand chin-up would be the most effective. This exercise stimulates growth in the lats like no other.

3) A horizontal pulling movement

Also know as “rows," this exercise will target the upper and middle portion of the back. This also causes stimulation of the lateral muscles. There are a variety of rowing movements you can do. They range from cable robles to dumbbell rows. You decide.

Again, to get the most out of your workout I prefer the freeweight rowing movement. Alternatives are the barbell rows and dumbbell rows.

4) A shrugging movement

I don’t stress this movement as much as the first three but it is recommended that you do a shurugging movement when you are done with your workout that is targeted towards the upper trapezoid muscles. This will certainly assist you in creating that powerful diamond-shaped physique.

Stick to the dumbbell shrug or using a basic barbell.

To Summerize...

2 sets each of the following...

Deadlifts – 5 to 7 reps
Chin-Ups (Overhand) – 5 to 7 reps
Barbell Rows (Bent Over) – 5 to 7 reps
Shrugs (Barbell) – 10 to 12 reps

Being consistent and making it a routine will give you ideal results.

This may seem simple but remember to focus on doing each set to muscle failure. It’s about quality as well as quantity.

You want enough stimulation to have maximum back growth.

For years I’ve done this routine and still continue to get consist and remarkable results.

Also, maintain a log or a journal for each workout you do. The keys to success are how you focus your energy.

Focus on one of two things: Increase the number of reps within the given rep range or increase the weight.

Do this one time a week with persistence, and the results will be amazing.

Go make it happen!

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