Showing posts with label muscle groups. Show all posts
Showing posts with label muscle groups. Show all posts
Monday, March 26, 2012
Tuesday, April 20, 2010
The Evolution of a Muscular Back
Many years ago (20 or more), I saw an article in a magazine where the author gave kuddos to the best body parts in Hollywood. Raquel Welch got the vote for back, and the attached caption for the beautiful photo of her back stated that a muscular back on a woman is sexy.
I decided I was going to try and get a back like that.
And try I did. Back had always been my favorite body part to work, but at that point I started putting concentrated effort into building the back muscles when I lifted. The problem was that I couldn't really see my back and it didn't occur to me to have someone take a picture (bright, I know!), so I never knew if my efforts were paying off.
Then entered Ruben Sandoval, who I started working with as a nutritionist and distance coach in February of this year. He taught me some basic posing and I had my daughter take pictures to show him, so that he could see where my body was muscle-wise so he'd have a good idea of the work that needed to be done. When I looked at those first photos I was shocked for two reasons: 1) I was REALLY bad at posing, and B) I had developed back muscles! I truly was stunned. 24 or so years of weight lifting had paid off, I just hadn't known it until that very moment.
I think I can safely say I not only met my goal of having muscle like Raquel's, but surpassed it.
This isn't to say that it will take you 24 years of lifting to have a strong back, but it IS to say that when you concentrate efforts on building up this area, for Pete's sake, be sure to have someone snap flexed pics along the way!
Okay, so here is my prescription for building a strong back:
1) Diet. As I stated in my "Creating Abs You Can Be Proud Of" blog, if you don't get the fat off of the area, you'll never see all the beautiful muscle you are building. Having said that, many people gain fat in their backs LAST, so it could very well be that you will see development in this area faster than others. I know this is the case with me. But if you have excess fat to lose anywhere on your body, do it! A little will still come off of your back, and even a small amount of fat reduction can make a big difference in how much developed muscle you can see. Also, proper nutrition and a cleaned-up diet (ban the junk!) will help you to put on muscle much faster.
2) Lift heavy! You can't get a muscular back without resistance training. Push-ups alone aren't going to build a balanced and symmetrically muscular back. You are going to have to pick up the weights!
3) When I train, I target 3 different muscle groups: Lats, Rhomboids, and low back. The lats are the muscles that flare out to the side under your armpit and down the side of the ribcage when well-developed. These look wing-like on very muscular men, in particular. The rhomboids are what I call the tenderloins- they run on either side of the upper area of the back bone and attach to the scapula. The lower back is all the muscles that make up the lower region of the back area. As I said in my abs blog, if I have not done an exercise that brings low back in some other time in my workout week (stiff-legged dead lifts, hyperextensions, etc), I will include lower back exercises on back day.
So on back day, since I usually do deadlifts, squats, and/or hyperextensions on leg day, I concentrate most of my weight lifting efforts on Lats and Rhomboids.
Lat exercises are going to be mostly pull-down and overhead type moves, like different types of lat pull-downs and chin-ups.
Rhomboid exercises are going to be mostly squeezing-type moves, like various rows and and reverse flyes (which you have to be very careful to keep in a lower plane of motion, so as not to make them a shoulder exercise).
Having said this, both types of moves incorporate all muscle groups in the back, so don't be surprised if you feel one exercise in the rest of the back.
When I work my back, I really concentrate hard on contracting the muscle targeted. I put in max effort, and usually do three sets of 15-20, with the goal being exhaustion at the end of each set. If I were trying to build my back muscle, as opposed to maintaining it (I need to let the rest of my body catch up to my back), I'd do a pyramid setup of four sets of 12, 8, 4 then another set of 12, with the same goal of exhaustion by the end of all but the first set. This is pretty much the way I built my back to where it is now.
So my current back exercise selection once a week (the only muscles I work twice a week are quads, hams, and delts, sometimes abs), might look something like this:
3 Super-sets, 15-20 reps each to exhaustion, of:
- Wide-grip lat pull-downs (always front- I won't do behind-the-neck pull-downs without an experienced spotter)
- Narrow-grip seated pulley rows
Then separately:
- Dumbbell bent rows, single arm (to let one side recover while the other rests).
If I feel a need to work lower back, I'll perhaps jump over and do three sets of 15 hyperextensions, weighted or not, depending on how strong I feel that day after the back exercises. I might point out that when I first started working my back I did NOT max out on lower-back moves. I realized I needed to slowly build my strength to avoid potential injury. If you are just getting into the back-building business, I would advise that you do the same.
I usually work triceps with back, so will often super-set a tricep exercise with a back exercise (moving immediately from back exercise to tricep exercise). This helps to save time while my back recovers, and uses the back exercise to somewhat pre-exhaust my triceps, which gives them a better workout.
There is another big muscle back there- the trapezius (a kite-shaped muscle that runs from the base of your neck to about 1/2 way or so down your backbone). I never target it because I don't feel big traps bulging up between the shoulders and neck is a particularly attractive look on females. And I'm starting to get concerned that mine is almost disproportionately large compared to the rest of my back muscles. My traps don't need any more volume! If, however, you are either a female who feels your traps are underdeveloped or are male (big traps look great on guys!), you will want to find exercises to target this muscle, as well. Shrugs are the most popular exercise I know of to build traps.
I hope this information is useful to someone.
If you have questions, as always, please don't hesitate to ask!
I decided I was going to try and get a back like that.
And try I did. Back had always been my favorite body part to work, but at that point I started putting concentrated effort into building the back muscles when I lifted. The problem was that I couldn't really see my back and it didn't occur to me to have someone take a picture (bright, I know!), so I never knew if my efforts were paying off.
Then entered Ruben Sandoval, who I started working with as a nutritionist and distance coach in February of this year. He taught me some basic posing and I had my daughter take pictures to show him, so that he could see where my body was muscle-wise so he'd have a good idea of the work that needed to be done. When I looked at those first photos I was shocked for two reasons: 1) I was REALLY bad at posing, and B) I had developed back muscles! I truly was stunned. 24 or so years of weight lifting had paid off, I just hadn't known it until that very moment.
I think I can safely say I not only met my goal of having muscle like Raquel's, but surpassed it.
This isn't to say that it will take you 24 years of lifting to have a strong back, but it IS to say that when you concentrate efforts on building up this area, for Pete's sake, be sure to have someone snap flexed pics along the way!
Okay, so here is my prescription for building a strong back:
1) Diet. As I stated in my "Creating Abs You Can Be Proud Of" blog, if you don't get the fat off of the area, you'll never see all the beautiful muscle you are building. Having said that, many people gain fat in their backs LAST, so it could very well be that you will see development in this area faster than others. I know this is the case with me. But if you have excess fat to lose anywhere on your body, do it! A little will still come off of your back, and even a small amount of fat reduction can make a big difference in how much developed muscle you can see. Also, proper nutrition and a cleaned-up diet (ban the junk!) will help you to put on muscle much faster.
2) Lift heavy! You can't get a muscular back without resistance training. Push-ups alone aren't going to build a balanced and symmetrically muscular back. You are going to have to pick up the weights!
3) When I train, I target 3 different muscle groups: Lats, Rhomboids, and low back. The lats are the muscles that flare out to the side under your armpit and down the side of the ribcage when well-developed. These look wing-like on very muscular men, in particular. The rhomboids are what I call the tenderloins- they run on either side of the upper area of the back bone and attach to the scapula. The lower back is all the muscles that make up the lower region of the back area. As I said in my abs blog, if I have not done an exercise that brings low back in some other time in my workout week (stiff-legged dead lifts, hyperextensions, etc), I will include lower back exercises on back day.
So on back day, since I usually do deadlifts, squats, and/or hyperextensions on leg day, I concentrate most of my weight lifting efforts on Lats and Rhomboids.
Lat exercises are going to be mostly pull-down and overhead type moves, like different types of lat pull-downs and chin-ups.
Rhomboid exercises are going to be mostly squeezing-type moves, like various rows and and reverse flyes (which you have to be very careful to keep in a lower plane of motion, so as not to make them a shoulder exercise).
Having said this, both types of moves incorporate all muscle groups in the back, so don't be surprised if you feel one exercise in the rest of the back.
When I work my back, I really concentrate hard on contracting the muscle targeted. I put in max effort, and usually do three sets of 15-20, with the goal being exhaustion at the end of each set. If I were trying to build my back muscle, as opposed to maintaining it (I need to let the rest of my body catch up to my back), I'd do a pyramid setup of four sets of 12, 8, 4 then another set of 12, with the same goal of exhaustion by the end of all but the first set. This is pretty much the way I built my back to where it is now.
So my current back exercise selection once a week (the only muscles I work twice a week are quads, hams, and delts, sometimes abs), might look something like this:
3 Super-sets, 15-20 reps each to exhaustion, of:
- Wide-grip lat pull-downs (always front- I won't do behind-the-neck pull-downs without an experienced spotter)
- Narrow-grip seated pulley rows
Then separately:
- Dumbbell bent rows, single arm (to let one side recover while the other rests).
If I feel a need to work lower back, I'll perhaps jump over and do three sets of 15 hyperextensions, weighted or not, depending on how strong I feel that day after the back exercises. I might point out that when I first started working my back I did NOT max out on lower-back moves. I realized I needed to slowly build my strength to avoid potential injury. If you are just getting into the back-building business, I would advise that you do the same.
I usually work triceps with back, so will often super-set a tricep exercise with a back exercise (moving immediately from back exercise to tricep exercise). This helps to save time while my back recovers, and uses the back exercise to somewhat pre-exhaust my triceps, which gives them a better workout.
There is another big muscle back there- the trapezius (a kite-shaped muscle that runs from the base of your neck to about 1/2 way or so down your backbone). I never target it because I don't feel big traps bulging up between the shoulders and neck is a particularly attractive look on females. And I'm starting to get concerned that mine is almost disproportionately large compared to the rest of my back muscles. My traps don't need any more volume! If, however, you are either a female who feels your traps are underdeveloped or are male (big traps look great on guys!), you will want to find exercises to target this muscle, as well. Shrugs are the most popular exercise I know of to build traps.
I hope this information is useful to someone.
If you have questions, as always, please don't hesitate to ask!
Saturday, March 6, 2010
Getting started with exercise at home, part III
Before you get started on an at-home (or any) exercise program, you'll need to know the "gym names" of the major muscle groups you'll be working. I realize most already know this, but I want to make sure this base is covered before I proceed any further.
I'm going listing these in the general order that one should work them, which is from big muscles to small per body area. Why? Because generally speaking, in order to fully work a big muscle group you must enlist the assistance of the smaller muscle groups. Therefore, if you work the smaller ones first they're likely to poop out from exhaustion before you can get max benefit out of working the bigger muscle groups. Make sense?
Oh, and by the way, if you are working your whole body in one day it doesn't matter if you do lower body first or upper, but I usually save core for last, because it seems to assist in almost EVERYthing.
So here we go-
Lower body:
Quads- These are the quadriceps, a set of four muscles that compose the front of the thigh.
Hamstrings- A set of mainly three muscles that compose the back of the thigh.
Calves- Er.... you DO know what the calves are.... right?
Glutes- These mainly are the three muscles (Gluteus Maximus, Medius, and Minimus) that make up the butt. I almost didn't mention glutes, because many people don't target the butt specifically- It generally gets hit when you work the hamstrings.
Upper Body:
Pecs- This refers to all the muscles of the chest.
Back- This refers to all the muscles of the back, although I'm gonna break it down a bit further, because there are three main areas of the back that people often talk about targeting. They are:
Lats- Short for Latissimus Dorsi, these are the big muscles that flare out to the sides of the upper back in muscular people.
Traps- Short for Trapezius, this is a big, kite shaped muscle that goes from the bottom of the head and flares out to the shoulder blades, then down towards the small of the back. This is the muscle that you can often see bulging between the shoulders and the neck on muscular people.
Lower Back- Many skip working this important area, but make sure that you don't, because a strong low-back makes for a tighter waistline.
Delts- Short for Deltoids, this refers to all of the muscles that make up the shoulders.
Tri's- Short for Triceps- These are the muscles that make up the back of the upper arm.
Bi's- Short for biceps, these are the muscles that make up the front of the upper arm.
Yes, I put triceps before biceps. Why? Tri's are quite a lot larger than Bi's. It's just that they don't stand up off of the arm as much, so people don't realize this.
And then the Abs (the tummy), which I always break down into three different groups, although a lot of people just lump them together:
Upper abs- generally between the belly button and the rib cage.
Lower abs- generally between the pubic bone and the belly button.
Obliques- the sides of the waistline.
Let me clarify something- the muscles that make up the upper and lower abs are the same. They run all the way down from the rib cage to the pubic bone. BUT, it is possible to target one area of a muscle, and I've found it beneficial to work the lower abs often as a separate group.
This is not an exhaustive list of muscles, it's just the main ones that you hear people referring to when discussing exercise.
Anyone reading this? Questions?
I'm going listing these in the general order that one should work them, which is from big muscles to small per body area. Why? Because generally speaking, in order to fully work a big muscle group you must enlist the assistance of the smaller muscle groups. Therefore, if you work the smaller ones first they're likely to poop out from exhaustion before you can get max benefit out of working the bigger muscle groups. Make sense?
Oh, and by the way, if you are working your whole body in one day it doesn't matter if you do lower body first or upper, but I usually save core for last, because it seems to assist in almost EVERYthing.
So here we go-
Lower body:
Quads- These are the quadriceps, a set of four muscles that compose the front of the thigh.
Hamstrings- A set of mainly three muscles that compose the back of the thigh.
Calves- Er.... you DO know what the calves are.... right?
Glutes- These mainly are the three muscles (Gluteus Maximus, Medius, and Minimus) that make up the butt. I almost didn't mention glutes, because many people don't target the butt specifically- It generally gets hit when you work the hamstrings.
Upper Body:
Pecs- This refers to all the muscles of the chest.
Back- This refers to all the muscles of the back, although I'm gonna break it down a bit further, because there are three main areas of the back that people often talk about targeting. They are:
Lats- Short for Latissimus Dorsi, these are the big muscles that flare out to the sides of the upper back in muscular people.
Traps- Short for Trapezius, this is a big, kite shaped muscle that goes from the bottom of the head and flares out to the shoulder blades, then down towards the small of the back. This is the muscle that you can often see bulging between the shoulders and the neck on muscular people.
Lower Back- Many skip working this important area, but make sure that you don't, because a strong low-back makes for a tighter waistline.
Delts- Short for Deltoids, this refers to all of the muscles that make up the shoulders.
Tri's- Short for Triceps- These are the muscles that make up the back of the upper arm.
Bi's- Short for biceps, these are the muscles that make up the front of the upper arm.
Yes, I put triceps before biceps. Why? Tri's are quite a lot larger than Bi's. It's just that they don't stand up off of the arm as much, so people don't realize this.
And then the Abs (the tummy), which I always break down into three different groups, although a lot of people just lump them together:
Upper abs- generally between the belly button and the rib cage.
Lower abs- generally between the pubic bone and the belly button.
Obliques- the sides of the waistline.
Let me clarify something- the muscles that make up the upper and lower abs are the same. They run all the way down from the rib cage to the pubic bone. BUT, it is possible to target one area of a muscle, and I've found it beneficial to work the lower abs often as a separate group.
This is not an exhaustive list of muscles, it's just the main ones that you hear people referring to when discussing exercise.
Anyone reading this? Questions?
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