Nothing Beats the Look of a Powerful Back

I've always admired bodybuilders and powerlifters who sport a powerful looking well-developed back. You know the type - the tapered V look that looks like there isn't enough room to hold that amount of muscle. All of the top bodybuilding champions like Arnold, Sergio Olivia, Ronnie Coleman, and the current Mr. Olympia Jay Cutler had the best backs of their respective eras. When these champs wrote about their back routines they always seem to be proud of the amount of work and effort it took to build this impressive body part. They usually performed at least 4- 5 different exercises to ensure that they hit all areas of their back. Although some of these aforementioned bodybuilders who were from "golden age" seemed to always train to much I have to agree with the number or exercises they performed on a regular basis for back.

In order to fully train the back properly one must address the upper, middle, and lower back almost as separate body parts. Here is one of my back routines and the associated part of the back it works.

1) Pull-ups: 4 sets of 10 - 15 reps and works the upper back and lats.
2) Seated Cable Rows: 4 sets of 8 - 12 reps and works the middle back.
3) Barbell Rows: 4 sets of 8 - 12 reps. Works lats and middle to lower back.
4) Hyper Extensions: 2 sets of 30 rep. Works the lower back.

As you can see the total of 14 sets works the entire back and will give you that powerful well-muscled back that all bodybuilders strive for. Try this routine for about four weeks and I'm certain that you will be pleased with the results.

Check out the video below and you can see back exercises performed with PowerBlock adjustable dumbbells.

View video for PowerBlock Ab & Back Exercises.

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Discover What Motivational Factors Work For You

I've been lifting now for 35 years and there has been one consistent factor throughout that time and that is motivation. Motivation gets you going when you're feeling a bit lazy and don't want to go to the gym. Motivation gets you that one extra hard fought rep to make you grow. Motivation gives you the drive to be the very best you can be. All of the top bodybuilders have always used it to their advantage to get to the top of their profession.

Personally, I started out very weak and underweight and my motivation was to build muscle so I wasn't that 97 lb. weakling in the Charles Atlas comic book cartoon. As I got older my motivation changed from building up to trimming down and ridding myself of extra fat. During my workout I pictured myself with my stomach protruding and that thought alone drove me to push myself harder. The point is that I used a factor in my life that lit a fire under me to push myself beyond what I normally would do. The same should hold true for everyone. Think about it and choose something that will push you to excel. It may be an ex boyfriend or girlfriend or an irritating boss. Or maybe you want to look great in your swimsuit on the beach. Whatever your motivation is store it in your brain and bring it out when you're lifting to push yourself beyond where you would normally go.


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