Most of the people lack developed posterior deltoids and a V-taper back. The back and shoulders are the most important muscles to give the V-taper or cobra shape to the body. If you lack any of these then you are at the right place in the blog Best back shoulder exercises.
Back is the biggest muscle group in the human body . It consists of trapezius,rhomboid, latissimus dorsi, erector spinae. The lats or latissimus dorsi are responsible for the cobra or V-taper back.
When it comes to back the thing is people go for advance exercises and neglect the basics. That’s where the workout needs change. It is guaranteed that the basic exercises such as pull ups, chin ups, rows ,deadlifts will do the work that no other exercise can. No one can build a massive V-taper back without pull ups. Dead lifts are responsible for overall development of the back and majorly of the erector spinae muscle or lower back.One cannot neglect the basics as it is responsible for your muscle mind connection and development of the whole back.
So for developing a huge muscular back one should start from the scratch. First thing is always the form whatever exercise you do no matter with whatever weight if the form is not correct you will never be able to have a muscle mind connection and a developed back.
First is the form then comes the muscle mind connection . It is as important as the form . A strong muscle mind connection comes with immense focus and correct form of the exercises. As back is a big muscle group it should also be trained that way.For beginners and over all development the back should be trained as a single body part.
Shoulders give a physique the overall look and are necessary for strength .These muscles play an important role in exercises of mostly every body part .Hence their development should be not neglected.Most injuries in gym happen to shoulders so it is necessary to warm up these muscles correctly.
It majorly consist of three muscles anterior,lateral and rear deltoids with four rotator cuff muscles. The problem arises when people only focus on front or anterior delts. Mostly the workout plan of the gym goers consist of exercises involving anterior delts. Their workout plan consists of military press,Arnold press,dumbbell front raises and lateral raises. If your workout looks like this than you definitely need to add more exercises involving the lateral and rear deltoid.
The lateral deltoid muscles can be involved in exercises such as lateral raises,upright rows,cable lateral raises.Reverse pec deck machine,rear delt machine,standing cable reverse fly,one-arm bent-over cable lateral raise,bent-over dumbbell lateral raises targets on rear deltoid.
The workout is designed for the people whose weak body parts are back and shoulders.Hence two workout plans are given below .It depends on personal choice which one to choose .One workout plan focuses on a single body part and the other on both.
The workout involves the correct implementation of form and muscle mind connection. Try to go slow on negatives. And hold on the peak.The back and shoulders should be train twice a week for better development of the weak . The first workout should have different exercises than the second workout of the week.Dead lifts should be performed once a week after all the other exercises.
BEST BACK SHOULDER EXERCISES.
Two body parts.
When it comes to two body parts the main goal is to reach a high intensity in shortest interval of time.Back and shoulders will be trained twice a week . The first workout will be involving the close grip exercises of the back and only one wide grip. The second workout of the week will involve all the wide grip exercises of the back and a single close grip.
In shoulders as we are focusing on rear and lateral deltoids hence at least two exercises will be performed to target each muscle of the shoulder.
As we are training two body parts with such a big muscle groups the amount energy needed is very high.Try to use a pre-workout drink it can be a creatine, bcaa, l-carnitine or anything of your choice.The nutrition plays an important role hence the diet should be on point. The diet should be a combination of protein , carbohydrates , fats and fiber.
- V bar lat pull down. For 12/10/3 reps.
- Seated pulley narrow grip. For 12/10/8 reps.
- Single arm dumbbell row. For 12/10/8.
- Rope pull overs. For 15 reps for 3 sets.
- Dead lifts for 10/8/6/4 reps.
- Dumbbell lateral raises . For 3 sets and 12 reps each.
- Bent-over dumbbell lateral raises. For 3 sets and 12 reps.
- Reverse peck deck machine . For 4 sets and 15/12/10/8 reps.
- Upright rows . Drop set of 15/12/10/8/6 reps.
- Pull ups.For 4 sets for 12 reps.
- lat pull down. For 15/12/8 reps
- Seated machine rows . For 12 reps for 3 sets.
- Bent over barbell rows. For 15/12/10 reps.
- Military press . For 4 sets 12/10/8/6 reps.
- Dumbbell front raises . For 3 sets and 12 reps.
- Standing cable reverse fly.For 3 sets 12 reps.
- One-arm bent-over cable lateral raises. For 3 sets and 15 reps.
- Reverse pec deck machine. For 4 sets and 15/12//10/8 reps. FOR SINGLE BODY PART WORKOUT OF BACK AND SHOULDERS VISIT :
Back muscles anatomy and workout : http://bodymakers.website/back-muscles-anatomy-and-workout/
Good shoulder workouts and anatomy : http://bodymakers.website/good-shoulder-workouts-and-anatomy/