For most people who are out there lifting weights, the huge chest and arms is what the impressive physique is all about. You will find people slaving away, week after week, doing barbell curls and bench presses. They keep going in search of the rock hard muscles that they so desperately want. It is not very surprising that the muscles never seem to form as quickly as they should for the amount of effort that the person is putting in to the workout.

Of course, a well developed chest and arms is something that you want to achieve to help give you the “wide” look, it is not the only muscles that need focus for this to happen. Many people fail to even realize that there is a much more intricate muscle group that is often neglected in training programs.

I am, of course, talking about the major muscles of the back: the lats, traps, spinal erectors, rhomboids and lower back.

Allow me to let you in on a little secret, if you want to appear as wide, thick and powerful as you possibly can, nothing will allow you to achieve this goal faster than a well developed back. In fact, 70% of your upper body muscle mass resides in this area!

Please, get up off that bench press and put down that EZ-curl bar for just a moment and let me share a simple, step-by-step workout that you can use to build the muscular back you so desperately need.

There are 4 major movements that you must perform to properly develop your back…

1) Deadlifts: I cannot possibly stress the importance of this lift enough.There is not a single exercise out there that can even come close to matching the effectiveness of a basic, bent-legged barbell deadlift. Perform 2 sets of 5 to 7 reps.

The deadlift is absolutely something you cannot live without if you are trying to develop thick back muscles.

2) A vertical pulling movement: These exercises mainly target the lat muscles and will help you to attain that wide, v-tapered look from behind. Examples of vertical pulling movements are chin-ups (overhand or underhand), lat pulldowns and v-bar pulldowns. Your workout routine must include 2 sets of 5 to 7 reps.

3) A horizontal pulling movement: This exercise is commonly referred to as “rows”. This workout will place emphasis on the upper and the middle part of your back, while stimulating the lats as well. Since there are many different rowing movements to pick from such as dumbbell rows, seated machine rows, bent over barbell rows and cable rows, you should have no problem finding something that works the best for you. Again, this workout should include 2 sets of 5 to 7 reps.

4) The Shrugging Movement: Even though this movement is not as important to your overall workout as the other movements, it should still be included. It will help you to develop that diamond-shaped look from the back by targeting the upper traps. You should add 2 sets of 10 to 2 reps to your typical workout.

While it may not seem like a lot, you will need to make sure that you are focusing on the quality of the workout versus the quantity. This will ensure that there is enough muscle stimulation for the best back growth.

You will want to add this workout at least once a week to your regular routine and you will see excellent results in no time at all. You will appear wider, more muscular and thicker than ever before.

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