Training Back and Biceps for Results
One of the most neglected muscle groups trained in the gym is the back. I am going to teach you how to train the back effectively and with the best ‘bang for your buck.’ When it comes to resistance training proper technique is very important. Ego and lack of know how often compromise ones technique and proper execution. This couldn’t be more true than with back training. I hear it all the time, ‘I can’t feel it in the back muscles’ and ‘I can’t see my back so how do I know if I am doing it right.’ I am here to help.
The back is a very complex mix of muscles and must be trained at various different angles for maximum stimulation. Whether you are seeking to strengthen your upper back muscles and improve your posture or you are looking at building a wide impressive back these workouts will get you on the right track and help you continue to make progress without the risk of injury or wasting your precious time.
Since the bicep muscles are involved in nearly every back exercise I am going to incorporate some biceps training following our back workout. As a rule of thumb, always train from the largest to the smallest muscle groups. In this case, back first and then the biceps. Here are a few easy to follow sample workouts for beginners up to the advanced. You have taken the time out of your busy life to workout so make sure you make the best of it. Lets get started!
Here are some sample workouts to get you started.
Beginner (new to weight training)
Back
Lat Pulldown 2-3 x 12-15 (sets x repetitions)
Seated Cable Rows 2-3 x 12-15
Biceps
Standing Alternate Dumbbell Curls 2-3 x 12-15
Intermediate (weight training for about a year)
Back
Lat Pulldown 3 x 10-12
One Arm Dumbbell Row 3 x 10-12
Straight Arm Pulldown 3 x 12-15
Biceps
Standing Alternate Dumbbell Curls 4 x 10-12
Okay, so you have been training often and feel you need to up the workload and really ‘blast’ the back and biceps. Make sure you are ready for the next step. This is for the hardcore.
Advanced (weight training over a year and want to add some extra mass)
Back
Bent Over Barbell Row 4 x 15,12,10,8 (pyramid the weight up)
Lat Pulldown 3 x 8-10
Seated Cable Row 3 x 10-12
Straight Arm Pulldown 3 x 12-15
Biceps
Seated Alternate Dumbbell Curls 3 x 12,10,8 (pyramid the weight up)
One Arm Dumbbell Preacher Curls 3 x 10-12
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