Build Back Muscles

                        

Every man and woman could benefit from bigger back muscles, and as testament you'll see people doing lat pull downs in every gym in every country around the world. Many do not understand the way to build back muscles thick and wide; the same appearance that is synonymous with strength and what really makes a man look manly. These muscles are one of many carry overs from our ancestors who swung from the trees, much like our appendix no longer serves a function but must have to our ancestors. When you think of it in this sense, you can imagine that the back muscles are designed for a lot of work moving an entire body from tree limb to tree limb.

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With that in mind you would be correct in assuming that you should focus on moving your body through space, rather than sitting and pulling a bar attached to pulleys attached to weights. Another way of saying this is to train your back muscles functionally. This assumption should then lead you to either the chin up bar or to the realization that you can not do any chin ups. Regardless, your best bet is to go to the chin up bar anyway. Stay with me, its going to get worse before it gets better. Or more accurately: Its going to get harder before you get stronger.

Consider the fact that all muscles sustain more micro damage, and thusly more muscle growth, during the negative or eccentric phase of the exercise; this is especially true when training the back muscles. The plan then is to do only negative chin ups until you develop more power in the back muscles, also known as the Latisimus Dorsi. To begin the negative chin up, set up a bench or step in front of the chin up bar. Use your legs to push your self up onto the bench and grip the bar shoulder width; you should be high enough that your chin is at the bar, if not above it. Grip the bar hard and shift the weight from your feet to your hands so that you're hanging, in the top position of a chin up. Lower yourself to fully stretched arms as slowly as you possibly can. This will be very difficult, and likely quite painful but it will get easier with time. Step back up, and repeat.

Once you're able to do a full chin up, even if only one, you can switch to partial chin ups to really blast your back muscles. Continue just as your would with a negative chin up, stepping up to the bar, setting your grip and shifting the weight from feet to hands. But instead of releasing your grip and stepping up, you will attempt a full chin up from bottom to top. You're also not trying to go as slow as possible, instead you want to quicker the pace just slightly. Do not worry if you don't get a full range of motion, as this is why these are called partial chin ups. These partials will really build strength in your back muscles fast.

You'll likely find that chin ups become easier and you begin to get more and more full chin ups while only attempting partials. Once you can do three full chin ups, your back muscles are strong enough to begin sets of regular chin ups, and you'll be a big step ahead of all the folks on the lat pull down machine. Without the strength to complete full chin ups you will never develop massive back muscles, and you can guarantee our tree dwelling ancestors would agree.

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