I am amazed at how misguided most of the people in the gym really are. Even though everybody wants to be gaining muscle fast. It seems there are not many people who really know what to do to get there the correct way.
The goal of most lifters is to get a huge chest and a set of arms to match. In order to accomplish this they work on multiple sets of bench presses and barbell curls trying to get those large muscle gains.
It does not surprise me when their dream of gaining muscle fast does not come true.
Do not get me wrong this is a important part of any complete body, the truth in the matter is that these muscles only play a small role when compared to a much larger, much more important muscle group that most people severely neglect in their training programs.
The muscle group that I am talking about is the major muscles of the back: the lats, traps, spinal erectors, rhomboids and lower back.
It isretty clear why these muscles get neglected by most lifters.
1) The back is not a muscle you show off, plus you can not constantly check it out in the mirror.
2) Back training is more difficult on your body than chest or arm training.
3) A lot of lifters honestly do not know how important the development of these muscles is.
I will let you in on a little secret.
Wanting to appear as wide, thick, and powerful as you want to is achievable in a short period of time once you have a good developed back.
A large 70% of your upper body muscle mass is from the area around your back!
Nothing can substitute the upper body thickening effect of increasing muscle fast in your back resulting in big, bulging lats and a set of wide, tall trapezius muscles.
If you want a truly good looking back, you need to get off the bench press, put down the EZ curl bar, and learn about a simple, step-by-step workout plan that will really help you in gaining muscle quickly.
Consider these four major movements to properly develop your back.
1) Deadlifts
This lift is important to building a bigger back. There is not one exercise out there that can even come close to matching the effectiveness of a basic, bent-legged barbell deadlift when gaining muscle quick is a top concern.
The deadlift will work you over every inch of your body and is irreplaceable in creating strong, thick back muscles. Make the deadlift a main component of your exercise program as it will work all of your back muscles.
2) A vertical pulling movement
This exercise will help you to get that wide, v-tapered look from behind since you are focusing on your lats. Consider implementing vertical pulling exercises like chin-ups (overhand or underhand), v-bar pull downs, and lat pull downs.
If you are wanting to accomplish the goal of gaining muscle fast, I have to recommend the overhand chin-up. This is the most important part of vertical pulling movements and will increase growth in the lats like no other exercise that you can do.
3) A horizontal pulling movement
Another exercise referred to as rows, horizontal pulling action place the importance on the upper/middle portion of the back and also increase the lats. Think about trying bent over barbell rows, dumbbell rows, seated machine rows, or cable rows.
If you are thinking all about gaining muscle fast, your best choice is to use free weight rowing movements. My own favorite is the bent over barbell row, but bent over dumbbell rows are important, too.
4) A shrugging movement
While not quite as important as the exercises when have mentioned up to this point, a shrugging movement should still be done at the end of the workout to target the upper traps and develop that mountainous, diamond-shaped look from behind. Just by doing a simple barbell or dumbbell shrug.
To put it in a nutshell.
Deadlifts)2 sets of 5 to 7 reps
Overhand Chin-Ups 2 sets of 5-7.
Bent Over Barbell Rows 2 x 5-7 reps.
Barbell Shrugs 2 Sets of 10 to 12 reps
You can see major accomplishments in back size and strength with the above workout routine it is excellent for gaining muscle fast.
It might not seem like much, but if you work every set of your workout to muscular failure, this routine provides more than needed stimulation for maximum back growth so that you can get large muscles fast. The fact is, this is the workout I have used for years, and I am constantly seeing improvements in the size and strength of my back.
Maintain a log of your workouts and increase either the weight that you lift or the number of reps that you perform on a weekly basis.
Once you start doing this workout once per week with full effort, you will experience serious improvements in your upper body and it will appear wider, thicker, and more muscular.
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