Want BACK like SHIELD?

WANT HUGE BACK?


Back is quite a very big muscle, therefore it takes some time to make it grow, to make it wide, to make it look like shield. Now, i will be telling you about 3 exercises that will surely make your back wider,bigger & better.

well, right now i am just talking about "how to widen back" but later in my upcoming blogs i will also tell you

the exercises that will make your back look as ripped as possible.


so,lets get started with our 1st exercise:-


1.) Pull-ups


ya ya i know you must be thinking this is the most basic exercise for your back, how will this make wonders.

well,the thing is. its not about just the exercise.its about how you do it. the way,the technique,the posture. as i always say technique is what you need.


WATCH MY TUTORIAL DOWN BELOW


so,the secret is to do pull-ups with weights. Now those who cannot do it with weights i would prefer to do free weight.

But those who can lift than they should .Now, nobody has to lift too heavy because that will just do some damage to some people. Lets say just take 1kg, 2kg, 5kg, 7.5kg, or may

be 10kg. depending upon your strength. so,after saying all that let me add another important point. you have to do at least 4 to 5 sets of pull-ups in which at least last 3 to 4 sets will be weighted sets. First set is always a warm-up.


Do pull-ups nice & slowly don't just throw your body up n down, make every rep..count.

If you are doing pull ups free weight than i would suggest to perform the proper movement & go all the way up.





2.)Seated wide grip rowing


Many of you guys must be knowing about rowing. so all you have to do is do rowing movement but with wide grip.

I will suggest you to take "lat pull-down rod" & do with it as i have shown in my tutorial down below.

if you have a machine for rowing, than attach your lat pull down rod to it. But if u don't have the machine then instead attach that lat pull-down rod with your cable machine & sit on bench to make it start.


WATCH MY TUTORIAL DOWN BELOW


now, take the grip as wide as you feel comfortable. Put weight according to you(i will suggest to make it bit heavy) then start the exercise by pulling weight toward you like you do in rowing.

you must feel the widening OR wide opening of your lats while doing seated wide grip rowing.


MUSCLE MIND CONNECTION. make sure you have that in each rep,in each exercise,in each set. That will make a lot of difference in your physique.



NOW TO MAKE IT UNDERSTAND BETTER DO WATCH MY TUTORIAL VIDEO DOWN BELOW.



3.)Lat-pull down



WATCH MY TUTORIAL DOWN BELOW


It is also very basic exercise that every gym guy does & should be done because this exercise is actually game changing.


If you want your lats to look more wider or more bigger than remember one thing. just lift heavy. No light weight baby! you got to lift heavy to get the result you are looking for. I always say to lift light or appropriate but when comes to growing muscle like BACK .Only heavy weight. Only it will make your muscle grow. not light weight. light weight is good for definition about which we will talk in my upcoming blogs.


so,whether you are doing 3 sets or 4 sets. excluding 1st set(as 1st set is always a warming up set) in your other 2 or 3 sets just lift heavy because that will only make your lats wide open like a shield. Make sure your arms aren't to close. You have to wide open your arms because you are doing lat-pull-down for your lats to grow wider not for definition.


NOW TO MAKE IT UNDERSTAND BETTER DO WATCH MY TUTORIAL VIDEO DOWN BELOW.


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