Your back is often the part of your body that people see last, but that's no less important. Since we can't see the back when we look in the mirror (as you can do for biceps and pecs), this part is ignored in many cases, but it is important to maintain the right balance between the development of the front and back muscles. A strong back is not only beautiful to look at, it also helps you stay fit by preventing back pain, improving posture and allowing you to perform better in everyday life and in sports. You probably want to have a nice wide back that tapers into a V, the shape of which can also be guessed from the front. By strengthening muscles with weights and promoting muscle mass gain with the right diet, you too will be able to achieve a broad back.
Steps
Part 1 of 4: Developing the Lats
Step 1. Develop a weight training program
It is very easy to go to the gym and start lifting weights. Since you have a specific goal, which is to get a wider back, it's a good idea to create a training plan that will help you build those muscles in the best way. You can do it on your own or with the help of a certified personal trainer, who can suggest effective exercises you don't know about.
- Consider how often you want to train. You should exercise each muscle group at least twice a week for good results. Add a third session if you want to take mass gain to the max. Remember that it is important to rest between sessions so that your body has a chance to recover and rebuild muscle fibers.
- Do exercises that target your back muscles for the best results in width and definition. You should also include exercises that use your full range of mobility. Choose six to seven back exercises. Complete two sets and vary the number of reps after a couple of weeks to maximize power, mass, strength and endurance. To further build muscle, you can also include one-arm versions of the exercises in your program. Make sure you allow for 45-60 second rest periods between sets.
Step 2. Choose a combination of back exercises
When we think of the "broad back", we usually imagine big lats. These are the broadest muscles of the back and those that give it the "V" shape. Choose a combination of three to four of the following exercises that target and develop the strength of the lats.
- Start with pull-ups. Lifting your body weight is one of the most effective and, at the same time, hardest ways to strengthen your lats. You can do this exercise with many different holds and variations.
- Place your hands on a bar with a wide or narrow grip. Once you are firmly hung, squeeze your abs and pull your body up until your chin is above the bar.
- If you don't have enough strength, try a simpler alternative. For example, you could hold a box under your feet and jump up to bring your chin over the bar, then slowly return to the starting position. Do the alternative jump pull-ups until you have the strength to complete the exercise correctly.
Step 3. Try the barbell push-up rowing
Rowing is a weightlifting exercise that should not be confused with the movement you perform when using a rowing machine. To do this, you need to lift the bar with your back bent forward.
- Find a barbell weighing 15-20 kg. If you are able to lift more, add some weights to the bar, otherwise increase the load by 2.5kg at a time. Start with the barbell in your hand and palms facing you.
- Bend your back forward at the waist keeping it straight and flex your knees slightly. Keep your arms straight down, but don't lock your elbows. This is the starting position.
- Exhale and use your forearms to lift the bar towards you. Keep your elbows inward and your torso still. Take a break and contract your back muscles.
- Slowly lower your arms to the starting position and continue pulling the bar towards you until all repetitions are complete.
- Make sure you keep your shoulder blades low so your lats are working. In some cases, contracting these muscles before starting the movement can help you isolate them better.
Step 4. Sit down and try rowing with the cables
This is another type of rowing you can do to get your lats working. If the long bar is too heavy for you or you just want to try something different, do this exercise.
- Find a machine with cables in your gym. You can use various bars and grips for this exercise, including the tight grip with "y" handles, straight handles, rope handles, "W" bars, and straight bars. Add weight until you find a load that you can lift comfortably but still puts you in trouble.
- Sit with your legs and arms slightly bent. Keep your back straight and your abs tight. Pull the cable towards you until your elbows are next to your ribs. Avoid doing this movement too quickly or you won't work your lats effectively. Slowly return the handles to the starting position and you will feel that the muscles are working a lot at this stage. Continue the repetitions until the end of the series.
Step 5. Pull the weights down with your arms
Like pull-ups, pull-downs are exercises that target the lats effectively. In this case, you will be using a car bar with cables.
- Choose whether to perform pull downs standing or sitting. You can do both of them with the same machine, but you have to load different weights.
- Sit in the same position you assumed for rowing with the cables. Make sure the bar is over your head and hold it from above with your palms facing out. Line up your shoulders with the bar and contract the muscles between your shoulder blades to prevent injury. Contract the lats and pull the bar down, bringing the center towards the breastbone. If you can't get the bar that low, don't worry; slightly decrease the load and increase the range over time. Return the weight to the starting position and continue to the end of the set.
- Stand facing the machine with the bar just below shoulder height. Place your hands over the bar and pull your shoulder blades back. To perform this variation of the exercise you will use a lower load. Push the bar down, fully extending your arms, without locking your elbows, until it is level with your thighs. Slowly control the release of the weight as you return to the starting position and complete all repetitions.
- It is very important to contract the muscles, pulling the shoulder blades back and down before the exercise and during the execution. This allows you to work your lats.
Part 2 of 4: Developing the Deltoids
Step 1. Use your delts
To have a wide back it is very important to develop the shoulder muscles as well. You need to make sure you are strengthening all three ends of the delts (anterior, medial, and posterior), along with the rotator cuff. Working your shoulders helps you maximize your strength and give you a wider profile. As with the lats, incorporate three or four of the following exercises into your program.
Step 2. Try the overhead lifts with the shoulders
It is one of the most effective exercises for strengthening these muscles. To do this, you need to lift a barbell or two dumbbells directly above your head.
- Get a barbell or two dumbbells. Make sure the weight isn't too much for you but tests you. Hold the bar or dumbbells slightly beyond shoulder distance. Contract your abs and stand upright as you push the weight straight up until your arms are straight. Return the weight to the starting position and complete the set.
- Start with a light and easy weight. As you get stronger, increase the weight, so that you will have a hard time completing 10 reps.
Step 3. Lift dumbbells or kettlebells to the side
Side lifts, which involve lifting weights upward with the palms facing the ground, are a great way to get all three parts of the deltoid working at the same time. Depending on your preferences, you can do this exercise with dumbbells or kettlebells. As you get stronger, you may find that you can grip kettlebells more easily than dumbbells.
Hold the dumbbells in a natural position, with your palms facing inward. Using your shoulder muscles, lift the weights up to neck height. Keep your palms facing the ground during the exercise. Consider alternating your arms so that you take turns resting them between repetitions
Step 4. Try inverted flys
Many people often neglect the back of the delts, the one connected to the back muscles. Inverted flys can help you effectively define your broad back, particularly the area where your delts and lats come together.
- Sit down and lean your back forward, or use an incline bench. At that point, raise your arms forward as if you were Superman. Bring the weights up to your back, then return to the starting position.
- Be aware that this part of the shoulder may not be as strong as the others. Don't be surprised if you can lift a lot less weight than the other exercises when doing reverse flies.
Part 3 of 4: Developing the Other Back Muscles
Step 1. Strengthen the rest of the back
Getting a wide back might be your main goal, but it's important to train the other muscles in that area as well to get an enviable V-profile and make sure your body is well balanced to avoid injuries. Keep in mind that many of the lats and deltoid exercises also work the lower and middle back muscles as a side effect, but you should have one or two exercises in your program that specifically target those muscle groups. Choose one of the following exercises to target the back muscles you have neglected so far:
- Extensions with the back;
- Pendulum exercises;
- Deadlifts from the ground;
- Tractions with cables.
Step 2. Add muscle-strengthening cardiovascular workouts to your schedule
To get a broad, beautiful back you also need to be slim and burn fat. Gaining muscle mass helps you burn fat more effectively, but adding a cardiovascular component to your sessions will help you lose even more weight. Choose aerobic exercises that help build muscle as well as burn fat and calories.
- Do not do more than two to four 20-30 minute cardiovascular training sessions per week. Although cardiovascular activity is good, if you overdo it you can reduce the increase in muscle mass. Do exercises that can help you widen your back. Here are some examples: swimming, rowing, elliptical, kayaking or canoeing, cross country skiing and windsurfing.
- Do high-intensity interval exercises to get the most out of your cardio sessions. For example, swim for one minute at a brisk pace and for one minute at a slower pace.
Part 4 of 4: Adopt a Lifestyle that Promotes the Gain of Muscle Mass in the Back
Step 1. Drink supplement smoothies
Exercise increases blood flow to engaged muscles, and drinking a smoothie with amino acids and carbohydrates can help increase muscle mass. Drink a whey protein shake 30-60 minutes before your workout to get the best results from your weightlifting sessions.
- Buy smoothies from pharmacies and specialty retailers. Read the product label to find a smoothie that contains a healthy mix of amino acids and carbohydrates. For example, you could choose one with a ratio of 6 grams of protein to 35 grams of carbs.
- Eat a wholemeal sandwich with turkey breast and a thin slice if you can't get the smoothie down. This alternative will have a similar effect.
Step 2. Eat five or six small, nutrient-rich meals a day
A similar diet allows you to maintain a good state of health. It can also help build muscle mass, especially if you eat a healthy snack, like a cup of cottage cheese after a workout. Incorporate various choices from all five food groups into your diet - fruit, vegetables, whole grains, protein, and dairy - to ensure you are getting the nutrients you need for your workouts and building muscles. Consider adding more servings of the following foods to your diet to gain muscle mass and weight in a healthy way:
- Swiss chard;
- Brown rice;
- Oranges
- Cantaloupe;
- Ricotta;
- Quinoa;
- Spinach;
- Apples;
- Whole grain bread;
- Wheat germ;
- Chickpeas;
- Lentils;
- Beans;
- Flax seed.
Step 3. Increase your protein intake
These macronutrients help build muscles. Getting enough protein from whole, lean food sources promotes muscle mass gain. Choose lean meats like chicken and dairy products like Greek yogurt to get more protein into your diet. Here are some of the best sources of protein to integrate into your diet:
- Organic milk;
- Egg;
- Ricotta;
- Lean beef from organic farming;
- Dried fruit and peanut or nut butter
- Roast chicken;
- Bison;
- Seafood, such as scallops
- Fish such as tuna, salmon and sardines.
Step 4. Hydrate your body
Drinking enough water is as important for muscle development and cell regeneration as a healthy diet. This habit also allows you to improve your performance when you train. Aim to drink 2-4 liters of water per day based on your activity level.
- Remember that eating a lot of fruit or vegetables also increases your water intake.
- Make sure you are well hydrated before workouts for best performance. To replenish the fluids lost during exercise, always keep a bottle of water on hand.
Step 5. Get enough rest
We all need to get enough rest to recover from the day's efforts. This is especially true if you train hard. Getting enough sleep at night promotes muscle regeneration and growth. In fact, not getting enough sleep can make all gym efforts and dietary sacrifices in vain.
Get seven to nine hours of sleep a night. If you are tired or feeling fatigued, take a 30-minute nap to relax and feel refreshed
Warnings
- Ask your doctor for advice before embarking on a weightlifting program to make sure your health allows you to perform your chosen exercises safely.
- Consider hiring a professional personal trainer to teach you the correct weight lifting techniques.
