I'm shocked at how misguided most people in the gym really are.
As desperate as they are to gain muscle fast, many people don't understand how to do it.
Most lifters just want a huge chest and arms.
So, they work on endless sets of bench presses and barbell curls trying to get those rippling muscle gains.
Not surprisingly, their dreams of gaining muscle fast remain unfulfilled.
Although gaining muscle fast in your arms and chest seems important for creating a good physique, these muscles don't do that much if you compare them to other major muscle groups.
The muscles of the back: traps, lats, spinal erectors, rhomboids, and lower back muscles are so much more important.
Lifters neglect these all-too-important muscles for basic reasons…
1) The back is not one of the "showy" muscles and you can't admire it in a mirror.
2) Back training is much more stressful and taxing as compared to training the chest or arms.
3) Most bodybuilders don't realize the significance of these muscles.
Allow me to let you in on a little secret…
For those who ache to look wide, thick, and powerful in no time, nothing achieves this better than a well developed back.
A whopping 70% of your upper body muscle mass is around your back!
Nothing can replace the upper body thickening effect of gaining muscle fast in your back – resulting in big, bulging lats and a set of wide, tall trapezius muscles.
Please, get up off that bench press and put down that EZ-curl bar for just a moment and let me share a simple, step-by-step workout that you can use when gaining muscle fast, in order to build the muscular back you so desperately need.
Here are four major movements to properly develop your back…
This lift is of uttermost importance. There is not a single exercise out there that can even come close to matching the effectiveness of a basic, bent-legged barbell deadlift when gaining muscle fast is a priority.
The deadlift will work you from finger to neck to toe and is irreplaceable in developing strong, thick back muscles.
Make the deadlift a main part of your exercise routine as it will work your entire back complex.
2) A vertical pulling movement
This will give you that wide, v-tapered look from behind since you are targeting your lats.
Some of the best vertical pulling movements are overhand or underhand chin-ups, lat pull downs, and v-bar pull downs.
To gain muscle fast, I recommend a basic overhand chin-up.
This is the most important of all vertical pulling movements and will stimulate your lats to the max.
3) A horizontal pulling movement
Otherwise referred to as "rows", horizontal pulling movements place their emphasis on the upper/middle portion of the back and also stimulate the lats.
If you want to gain muscle fast, stick to a basic free-weight rowing movement.
Barbell rows are what I recommend, although bent over dumbbell rows are a great choice as well.
4) A shrugging movement
Even though this is not as important for gaining muscle fast, using a shrugging movement at the end of the workout can help target the upper traps and develop a mountainous back.
You can use a basic barbell or dumbbell shrug.
To put it in a nutshell…
Deadlifts – 2 sets of 5 to 7 reps
Overhand Chin-Ups – 2 sets of 5 to 7 reps
Bent Over Barbell Rows – 2 sets of 5 to 7 reps
Barbell Shrugs – 2 Sets of 10 to 12 reps
For optimal gains in back size and strength, the above routine is ideal.
I've used this same routine for many years and continue to see steady progress in both back size and strength.
Make sure to keep a written record of every workout that you perform, and focus each week on increasing either the weight that you lift or the number of reps that you perform within the given rep range.
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