Weightlifting: Good Novice Back Workout

In weight training, the back is an often overlooked part of the body. But any experienced weight lifter will tell you that the back is essntial to overall body health and, just as important, looks. If you want that toned look, or want to simply imporove your overall health, a good back workout is essential.

Back workouts are good for new lifters, but they are not good stand-alone workouts. For new lifters, this workout is best in a supporting role. An over-developed back is not a good thing to have; you'll be stiff all the time.

A back workout is best done in the same week as a chest workout. Check out my other article, Weightlifting: Good Novice Chest Workout, for a solid chest workout. Do these workouts well once a week, and you'll see a noticeable difference in a few weeks.

We will explore the aspects of exhaustion and set workouts. BE CAREFUL! Exhuastion should not mean you drop the weights, or hurt yourself. Obviously, consult a doctor if your health is less than good.

Exhuastion is a good starting principle for muscle development, and it's more fun than doing the same number of reps all the time. Don't worry about that stuff when lifting, though. As always, the key in lifting is to work hard. Working hard and pushing yourself is how you get results, no matter what the workout is.

The best overall back workout is the PULL-UP. However, since this workout is for new lifters, I'll assume that we aren't ready for pull-ups just yet. I know that for me personally, I'm overweight and can't do more than a few pull-ups anyway. You won't do much good doing just a few.

So, we'll focus on the ONE-ARM DUMBBELL ROW. This is a simple workout, works the entire upper back, and is also isometric. Dumbbells are the weights you hold loosely in each hand. Not the straight bar. I suggest The Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger, for instructions on performing exercises. However, the internet can show you well enough how to do an exercise. Your best bet is to ask a friend who knows lifting. I'll get into proper procedures in other articles.

THE WORKOUT

First of all, you'll need a gym with weight equipment.

I recommend lifters do this once a week, maximum. If you need more, you should be moving on to more difficult workouts.

[]Warmup[]

suggested: 10-15 mins of light cardio

suggested: 5 mins of upper body stretches

[]One Arm Dumbbell Row[]

Grab one of those adjustable benches, and set it flat. Grab some dumbells. If you aren't sure of the weight, try to do a bicep curl. If you can do a bicep curl, move up to the next weight. This is a good starting point.

Do the number of reps with each arm. You should only lift one arm at a time. Do the full set with one arm, then the other.

SET 1: 8 reps. Get full motion. If it was too easy, move up to dumbells 5 pounds heavier.

REST: 30 seconds, or 10 good breaths. No more, dont cheat yourself.

SET 2: Until exhaustion. Keep lifting until you physically can't perform any more reps. Don't worry if you do a lot of reps. However, if you get to 20, you should probably do more weight next time.

SWITCH and REST: Get dumbells that are 5 pounds ligter. Take 30 seconds rest, at most.

SET 3: Until exhaustion. Push yourself. It's gonna hurt, and it should. If you start to cramp, stop lifting and get a belly full of water.

REST: Take a minute to recover. Grab some water, and get ready for the next exercise.

[]Dumbell Shrugs[]

Get yourself some space and grab some dumbells. When doing the shrugs, make sure your arms are locked and you don't lean back and forth. It's supposed to be a workout for your upper back, ok?

SET 1: 10 reps. Go for full motion.

REST: 30 seconds, or 10 good breaths.

SET 2: Until exhaustion. Your hands will probably give out before your traps. BE CAREFUL! Don't drop those weights!

REST: 30 seconds, no more.

SET 3: Until exhaustion. Grind your teeth and dig in. This isn't supposed to be easy.

REST: Take a minute to recover. Drink some water, stretch.

[]Hyperextensions[]

These are the ones where you need a special bench. It's the bench where you lean forward, and lean over. See the picture. I recommend crossing your arms in front of your chest, to minimze pressure on your neck.

SET 1: 10 reps. Make sure you get low with that forward lean.

REST: 30 seconds, or 10 good breaths.

SET 2: Until exhaustion. Remember to breathe. If you start to feel shooting pain, stop and take a break.

REST: 30 seconds. Finish strong.

SET 3: Until exhuastion. Do as many as your muscles will let you.

REST: All done. Suggest stretching and/or light cardio for cool down.

Remember that working hard is the key. Don't need to do a lot of weight as long as you push yourself.