FITNESS GURU | BETTER BODIES FITNESS CONSULTANTS | JFPRIV I-NET WEB SITE DESIGN and HOSTING

FITNESS GURU · BETTER BODIES FITNESS CONSULTANTS

ARTICLES

"TRAINING BACK"

The upper back muscles are known as the "LATISSIMUS DORSI". Some people refer to it as "their wings", although it is far different from a bird's anatomy.

The lower muscles in the back are called "SPINEA ERECTUS" and they connect to the hamstrings beneath the "gluteus maximus" (butt muscle).

Personally I find that a "well-defined" back is an important element for an over-all balanced physique. Nearly all swimmers, gymnasts and many other sports’ participants have well developed upper backs.

Many people are naturally well developed and defined because of their occupation but others have to work hard at it to achieve the desired results.

FRONT LAT PULLDOWNS (to chin)

take a wide grip on the bar of the lat pulldown machine
you may lean back some but no more than a 15° angle
exhale and pull the weight down past your chin to the top of your chest
two important things are: (1) keep your elbows out to the side and (2) keep your head up so you don't pop yourself in the mouth with the bar
inhale and let the weight return to the original position and repeat

BEHIND THE NECK LAT PULLDOWNS (to chin)

take a medium grip on the bar of the lat pulldown machine
you may lean forward some but no more than a 15° angle
exhale and pull the weight down past behind your head to the top of your chest
two important things are: (1) keep your elbows out to the side and (2) keep your head down so you don't pop yourself in the back of the head with the bar
inhale and let the weight return to the original position and repeat

STIFF LEGGED DEADLIFTS

bend your knees and take an over and under grip on the bar about 12 inches apart
bring the bar into your shins until it stops moving
with bent knees, exhale and stand erect with the bar hanging from your hands.
slightly bend your knees and lock into place
inhale and lower the bar down until it barely touches the floor
exhale and stand back up to the original starting position and then repeat
keep in mind that you don't lock your legs completely straight nor do you rest on the bottom position when lowering the weight back to the floor and don't use a heavy weight

ALTERNATING GRIP CHIN UPS

place you hands wide on the chinning bar facing away from you wrapping your fingers around the bar
there is a natural padding on your hand located just below where your fingers connect to the hand
exhale and pull you body up so that your chin is raised about the bar
inhale and lower yourself back to the original starting position and repeat
NOTE: narrow your grip for each set

BENT OVER BARBELL ROWS

bend at the waist line and place your hands on the barbell with a hands difference of about 18 inches.
exhale and raise the bar up to your chest as if you were doing a reverse-like bench press
inhale and slowly return the bar to its original position

BEGINNER PROGRAM (3-days/week)

Front Lat Pulldowns

3 sets of 8-10 reps

Stiff Leg Deadlifts

3-4 sets of 10 reps

ADVANCED PROGRAM (2 sessions of a 4-day/wk)

Alternating grip chin-ups	4-5 sets of 8-10 reps
Bentover Barbell Raises	3 sets of 8 reps
Stiff Legged Deadlifts	4 sets of 8 reps

NOTE: This site and the information provided herein is for informational purposes only. Neither it nor the content are designed to diagnose, treat, or cure any problem. You should contact your physician for further information, diagnosis, testing, or advice on how to use the information listed in this site. Before beginning any exercise program or eating modifications, always consult your physician first.