Do you want to know one of the best back exercises for mass? If so, read on and I will show you.
There are many back exercises for mass available, so do not just settle for one variation, as you will get better results with more variety in your workouts. With that little disclaimer out of the way, lets have a look at one of the best back exercises for mass.
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Best Back Exercises For Mass
I was reading a great article from Jeff “Muscle Nerd” Anderson about this exercise, which is where I got my inspiration for this post. You can read an abstract from Jeff’s post below which is good information:
The “perfect body” is one that starts out wide at the top with broad, muscular shoulders and a back the size of a barn door, all leading down to a small waist. The “easiest” way to achieve this awesome “V-shape” upper body is to build more muscle mass on your lat muscles so you get those “wings” you’re looking for. Traditional training dictates that the best back exercises then are ones like Lat Pulldowns and that you need to “go wide to get wide”. In other words, the wider your grip on the pulldown bar, the more you work your outer lats, resulting in a wider upper back. But were the “guru’s” right? In actuality, a wide grip on the pullup or pulldown shifts much of the focus to your traps, rhomboids, and the muscles around your scapula rather than your lats. Since these are smaller muscles than your lats, they tend to exhaust sooner, leaving your wide back muscles under targeted. In addition, because of the width and position of your arms when the lat bar is extended above you (in pulldowns) or your body is hanging down (in pullups), you don’t get an optimal stretch in your lats that can be a powerful muscle fiber activator for growth. So What’s The Solution? Switch to using a NARROW GRIP with the “V-Bar” attachment! This will help you feel a much better stretch at the end of your range of motion to better “damage” your muscle fibers. Plus, the peak contraction point (when you’ve pulled the bar down or your body up) will target a much larger range of fibers resulting in more overall muscle activation in your entire lats rather than shifting the focus to your smaller supporting muscles. – Jeff “Muscle Nerd” Anderson
I would like to add a little to this good information above about the best back exercises for mass.
You may be better going onto your knees instead of sitting down on the lat pull-down machine. I like to put my knees just below the seat, with my waist push against the seat to stop me lifting of the ground.
This ensures that you get a proper full range of motion and get a good stretch, which is essential in developing the back muscles.
Best Back Exercises For Mass: Vince Gironda Style
Another great variation on this exercises to is use Vince Gironda’s sternum pull-ups. This activates the lat and back muscles even further.
To do this, perform the lat pull-down as described above, but after you have pulled the bar down about a 1/4 of the way, start to lean back and pull your shoulders back and bring the bar down to your sternum (above the chest and below the neck). You should lean back about 45 degrees at the end of the rep.
Once you have brought the bar down to your sternum, make sure you squeeze your back muscles at the bottom. If you do this right you will be cursing me because it hurts a fair bit, but is worth it for the results.
Get this right and you will find out yourself that this is one of the best back exercises for mass.