Back development, a complex issue that takes a complex approach. This is a point most trainers are only mildly aware of. Not being knowledgeable enough in back anatomy they train it like they would their chest which in comparison is rather simple.

The back is actually comprised of a number of muscle groups that must be directly addressed to be successful at creating a complete back with width, density, and separation between the individual muscle groups that coexist there. Complete back development is a hallmark that tells others you know what you are doing, because proper back training is hard, exhausting, uncomfortable, and can be as intimidating as leg training.

Training this body part takes an exceptional mind/muscle link that must be sustained throughout the entire set of each exercise and you must know what part of the back you are trying to target on any given movement. Back development cannot be attained by using general catchall exercises, the result will be a lackluster, unbalanced look.

The muscle groups involved in the back complex are as follows. Upper and middle Trapezius, posterior deltoid, teres major, rhomboids, upper and lower latissimus dorsi, and spinal erectors. That is eight different muscle groups, albeit the upper and lower lats and traps work together in some exercises but they cannot be totally developed by just doing these exercises, they need direct targeting in the right order of an exercise sequence.

Reasons for failure in back development are as follows. Ignorance of what exercises actually work what part of the back, not realizing the back actually consist of individual muscle groups inhabiting a concentrated area, using too much weight in very poor form, not being able to see the back while training, having a zero mind/muscle link, and an inability to feel the target muscles working.

Starting with width and that is where you should start, there are various types of chins and pulldowns. While wide grip chins are touted as superior to wide grip pulldowns, I beg to differ as most people do not possess the strength necessary to maintain proper body and arm position, especially on the last reps of a hard set, instead the movement turns into a free for all as they attempt to get themselves up close to the chin bar.

And if you are going to use one of those weight assisted machines to displace some of your body weight you might as well just do pulldowns anyway. Do not look at pulldowns as a wimpy second choice reserved for weaklings, instead it allows you to pull weight through a very controlled movement and custom target the back muscles, something that is very hard to do with chins. You control the speed of the positive and negative aspects of the exercise as well as where you want the bar to touch in the contracted position, thus allowing concentrated emphasis on the specific area you are trying to build.

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- Underestimating your calorie consumption. Calorie consumption is the solution to most hardgainers problems in building muscle. You simply cannot assume that you’re eating enough calories by casually keeping a mental note of what you’ve eaten throughout the day, you have to record down on pen and paper what foods you’ve consumed.

- Not eating the right ratio of carbohydrates, protein and fats. The optimum ratio of carbs, protein and fats is 50%, 30% and 20% respectively. This ratio will provide the optimum level for synthesizing protein into muscle mass.

- Not drinking enough water. Water is even more important than food in that it’s essential for many bodily functions. Many hardgainers underestimate the importance of drinking enough water before, during and after training sessions. One way to overcome this problem is to bring a water bottle everytime you train.

-Poor workout routine. Choosing the right workout routine is vital for building muscle. Picking exercises straight out of bodybuilding magazines and articles written by professional bodybuilders will cause you to overtrain. Your workout routine should be composed mainly of compound exercises such as pullups, chinups, pushups, bench press, dips, squats and deadlifts.

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Do you want to burn fat quickly? Then you have probably noticed that ab exercises are literally flooding the internet. Expensive equipment, and gadgets and machines are all being pushed as the secret to burning stomach fat and getting a ripped set of six pack abs. But the truth about abdominal exercises is that they don’t burn stomach fat and actually have a secondary role in developing a firm flat stomach.They key to getting six pack abs is more about burning away the fat that is covering them up. You might be surprised to learn that you probably have a well defined set of abs already; most people do. They are simply hiding underneath a layer of belly fat. And the mistake many people make is focusing on abdominal exercises in trying to burn stomach fat.What you should be doing instead is spending the bulk of your workout sessions on special combinations of high intensity full body multi-joint exercises because they work the largest portions of your body at the same time. This would include exercises that work large muscle groups in the legs, back and chest.You should spend some time doing ab specific exercises, but a big myth about abs is that doing hundreds of sit ups and crunches will burn fat and give you a ripped stomach. Situps and crunches provide very little resistance to the ab muscles so they really don’t do much to develop those muscles. You should focus instead on higher resistance reps like hanging leg raises, knee raises or lying hip thrusts

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Have you stopped making gains using your current routine? Are you tired and less interested in working out than you were only a few weeks ago? Do you have pains in your muscles and joints that have been affecting your energy levels? Are you unable to sleep properly or fall asleep at night? If you answered yes to more than two of the questions above, you may be falling into the overtraining trap. Overtraining most often occurs in professional athletes or bodybuilders who are training for either a competition or specific event and train beyond the normal levels that the body can handle. The inability to recover while continuously pushing to keep working out results in both physical and psychological problems that are common in overtraining syndrome.
Typical symptoms of overtraining can include:
-Lack of energy, feelings of lethargy
-Aches and pains in muscles and joints
-Insomnia
-Decrease in immunity
-Severe irritability
-Lack of drive coupled with an almost compulsive need to continue exercising
-Appetite changes
Performing the same workouts every day can also be the cause of overtraining. When you use the same muscles every single day, the increased risk of overuse injuries occurs. Stressed out muscles pose a problem for day to day activities and contributes to the aches and pains that you can get.

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If you are looking to learn how to achieve a highly effective cardio workout without having to pound the pavement or treadmill for hours on end then you have arrived at the right place. Cardio exercises without running can be done in a number of different ways, but I am here to discuss 2 of those ways for you. Take a minute and check out these 2 hard hitting cardio strength training drills.

Cardio Without Running!

1. Squat Thrust: Serious cardio involves anaerobic physical activity. Squat thrusts are a great way to strengthen your body’s cardiovascular and skeletal muscle system. If you are looking to drastically improve your fitness level and achieve a sick cardiovascular workout then you have found it with squat thrust. So what is a squat thrust?

The squat thrust is a whole body calisthenic that is tremendous for getting you into shape in a hurry. The great thing about this drill is that it can be done anywhere and at anytime. To execute this movement you will only need the availability of your own body weight and a good flat training space. This particular drill has 3 steps. Start out the first step of the drill by standing with your feet at shoulder width distance apart in length. From here simply crouch down to place your hands flat on the ground in front of you. Next, the second phase of the drill involves you kicking your feet back behind your body extending your body into an upright push up position. The final phase of the exercise involves you kicking your feet back up underneath your body bringing you backed to the crouched position in order for you to stand up.

2. Kettlebell Swings: How good is a car with no wheels? I would say that a car with no wheels is about as effective as your workouts without kettlebell swings! You may have all the components to have a great body, but if you can’t move then you’ll never get anywhere. This is where the ancient kettlebell comes into play.

Kettlebell swings are a tremendous cardio workout to build you some lean muscle. You see this particular exercise is very dynamic and involves you swinging a kettlebell or kettlebells back and forth from between your legs up to at least chest level in an arc like motion. This is done by you having to engage your hips and knees in a constant state of flexion and extension in order to pull it off. You will effectively train the muscles of your shoulders, glutes, hamstrings, back, and abs with this single hard hitting exercise. You will be shocked at just how exerting this cardio strength training drill can be only after a few reps! With this single lift you incorporate hundreds of your working muscles and you will incinerate the calories at an extremely rapid rate.

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