One of the easiest ways for guys to get a better looking body that is admired by both sexes is to develop the V-shaped back. Humans are programmed to find this look more appealing and are naturally drawn toward people who have what is often refereed to as the golden ratio. Basically your shoulder measurement is roughly 1.7 times bigger than your waist measurement.
So how can you start developing a V-Shape Back?
Well using the usual compound back exercises suggested in all well known health and fitness magazines, by personal trainers and those used by your serious gym goer are a great start.
These include;
1) The Deadlift
2) Variations of Rows
3) Variations of pull downs and push downs
4) Variations of chin-ups and Pull-ups
What I have personally found is that all the above exercises can be great, but it is more the way you perform the exercise as opposed to the exercises that you select which will allow your back to REALLY grow.
By using some of the below tips, you will really feel the difference while performing the exercises and within a month you will see the differences in your body shape.
So here’s my top tips on how to improve your back workouts and develop a bigger back.
1) Slow down your tempo, don’t rush your movements, aim for each set to take at least a minute, with at least the last 20 seconds being super challenging.
2) Really feel the muscle contract, its pointless just going through the motions if your not even feeling the target muscles working. An easy way to get a better contraction is to elevate your chest during all forms of rows and pull downs as this will facilitate a far easier shortening of the muscle.
3) Stretch your muscles in between workouts to allow them to recover quicker. if stretching is not allowing a quick enough recovery go and get a sports massage, I get one off my sports therapist James every week.
So that’s my top tips for enabling a better workout, Here is three other exercise that can work wonders.
The Front Squat ( barley holding the bar) I just rest the bar across my shoulders and put my thumbs behind it just in case. This means that I have to really contract my latissimus dorsi muscle in order maintain an upright posture and ensure the bar does not fall off my shoulders. An absolute killer for the legs and the lats.
- Dumbbell Windmill (The conversation starter) This exercise always get me the attention of other gym goers who are wondering what the hell I am doing and whether I am a psycho. Basically I get a 50kg Dumbell, clean and press it and stabalize it at the top of the press. From there I reach for the floor with my other hand. ( always scares me shitless when I do this one) PLEASE ENSURE YOU DO NOT ATTEMPT THIS WITHOUT THE SUPERVISION OF A TRAINER.
- My other favorite non specific back exercise would usually be done in a conventional shoulder workout and that exercise is the side raise, I love these, the pump in your muscle feels awesome. Taking two dumbbells that you can lift to your sides with straight arms while keeping a static posture maintained, raise the dumbbells quickly but controlled upwards, hold level with your shoulder for a second and lower slowly, do one set of 15 reps. To really aid with developing a V-shape back really squeeze your mid traps for the entire duration of the exercise. Here is a pic of me after one of my back sessions.
If you would like to personally train with me in Manchester city center all you have to do is fill in a consultation request form.