Most lifters just want a huge chest and arms. They drive themselves hard every week with bench presses and barbell curls trying to get maximum growth in these two areas.
Not surprisingly, their dreams of gaining muscle fast remain unfulfilled.
Although gaining muscle fast in your arms and chest seems like a big deal for creating a good physique, these muscles don’t do that much if you compare them to other major muscle groups.
Of course, I’m talking about your back. Working out your spinal erectors, lats, traps, rhomboids, and lower back muscles will do much more for your physique.
It’s no secret why most lifters do not pay attention to these all-too-important muscles….
1) The back isn’t a “showy” muscle, plus you can’t constantly check it out in the mirror.
2) Training the back is far more stressful to the body than training your chest or arms.
3) A lot of lifters honestly don’t know how essential the development of these muscles is.
Let me tell you a little secret….
For those who ache to look wide, thick, and powerful in a short amount of time, nothing achieves this quicker or better than a well developed back.
As a matter of fact, almost 70% of your upper body muscle mass is in this area!
Gaining muscle fast in your back helps you to develop wide and tall traps and big bulging lats, all of which contributes to significantly thicken your upper body.
You need to get off that bench press, put down that EZ-curl bar and allow me to share a simple, step-by-step workout for you to use that will not only help you in gaining muscle fast, but will also build a muscular back.
These are the four essential exercises that will build up your back….
I cannot emphasize the importance of this lift enough. If you are working on gaining muscle fast, there is nothing as effective as the basic, bent-legged barbell deadlift.
The deadlift will work you from head to toe and will ensure that you get the thick back muscles that you want. Make the deadlift a main part of your exercise routine as it will work your entire back complex.
2) A vertical pulling movement
Are you ready to target your lat muscles and enjoy that wide, v-tapered look from behind? Try chin-ups (overhand or underhand), lat pull downs, and v-bar pull downs.
If your goal is gaining muscle fast, I’d go with the basic overhand chin-up. This is the key to stimulating your lats and is the most important of all such exercises.
3) A horizontal pulling movement
Often called “rows”, horizontal pulling movements lay emphasis on the upper/middle portion of the back and also help to stimulate the lats. There are many different rowing movements to choose from such as dumbbell rows, bent over barbell rows, cable rows, and seated machine rows, to name a few.
If you are working on gaining muscle fast, stick to a basic free-weight rowing movement. My personal favorite is the bent over barbell row, but bent over dumbbell rows are good, too.
4) A shrugging movement
This helps you to target the upper traps and develop that mountainous, diamond-shaped look from behind if you are working on gaining muscle fast. Just use a simple barbell or dumbbell shrug.
Deadlifts – 2 x 5-7 reps.
Overhand Chin-Ups – 2 sets of 5-7.
Bent Over Barbell Rows – 2 x 5-7 reps.
Barbell Shrugs – 2 x 10-12 reps.
When you want to be gaining muscle fast, optimal gains in back size and strength are easily achievable with the above routine.
This routine might not seem like a lot, but if you take every set to muscular failure and focus on quality rather than quantity, you will get more than enough stimulation for your back growth. My back size and strength continue to improve and I’ve used this routine for many years now.
Remember, you need to keep a written record of every workout that you perform and focus each week on increasing either the weight that you lift, or the number of reps that you hit within the given rep range.
Get ready for a thicker and more muscular upper body if you do this workout once per week with full effort.
Author: Sean Nalewanyj