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🔥 Beef Up Your Back

💥 The most important task for a bodybuilder – is to pump up a massive back to achieve a V-shaped body. In this guide, you will learn how to build your back muscles for maximum width and depth, how to correctly select the exercises and build a back workout program to the mass.

Beef Up Your Back
Beef Up Your Back

Anatomical structure of the back muscles

The back is made up of bones, joints, nerves, muscles, and connective tissue. All of them help keep vertebrae in the spinal column straight. Actually the spine is divided into three parts: the cervical, thoracic, lumbar. Incorrect tilting or turning when lifting heavy objects can damage the discs between the vertebrae.

Back training program


  • Rest 30-60 seconds between warm-up approaches
  • Rest 60-90 seconds for working approaches

– After a long training program, muscle growth stops after 1-5 approaches in the deadlift, which means that it is time to start working on aesthetics: the ideal number of approaches in muscle building exercises is 8 to 12 repetitions with an increase in working weight. And the implementation of exercises for 15-20 approaches, which implies the use of lighter weights, improves muscle endurance, but not weight.

Back exercises
💥 Back exercises
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