Gaining Muscle Fast: How To Get A Muscular Back

By Author: Sean Nalewanyj
Total Articles: 53
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It's amazing how misguided people are in the gym.

As desperate as they are to gain muscle fast, many people don't understand how to do it.

For most aspiring lifters, getting a massive chest and big arms is everything.

Week after week they kill themselves performing bench presses and barbell curls hoping to do it.

Unfortunately, their dream of gaining muscle fast is something that never happens.

While gaining muscle fast in your chest and arms is clearly an important part of any complete physique, the truth is that these muscles only play a small role when compared to a much larger muscle group that most people severely neglect in their training programs.

I am talking about the major muscles of the back: the lats, traps, spinal erectors, rhomboids, and lower back.

Lifters neglect these all-too-important muscles for basic reasons

1) Your back is not something you can see in the mirror.

2) Back training is far more stressful and taxing to the body than chest or arm training.

3) Most lifters don't have any idea of these muscles and their development.

I'll ...
... tell you a little secret

For those who ache to look wide, thick, and powerful in no time, nothing achieves this better than a well developed back.

In fact, 70% of your upper body muscle mass resides in this area!

There is little that can replace the upper body thickening effect caused by gaining muscle fast in your back and getting bulging lats and wide traps.

Please, get up off that bench press and put down that EZ-curl bar for just a moment and let me share a simple, step-by-step workout that you can use when gaining muscle fast, in order to build the muscular back you so desperately need.

Here are the four major movements that will properly develop your back

1) Deadlifts

I cannot stress the importance of this lift enough. There is not a single exercise out there that can even come close to matching the effectiveness of a basic, bent-legged barbell deadlift when gaining muscle fast is a priority.

It helps you exercise every inch of your body and is irreplaceable in developing strong, thick back muscles.

Since the deadlift will stimulate growth throughout the entire back complex, it should be the building block of your routine.

2) A vertical pulling movement

These exercises mainly target the lat muscles and will give you that wide, v-tapered look from behind.

Examples of vertical pulling movements are chin-ups, lat pull downs, and v-bar pull downs.

To gain muscle fast, I recommend a basic overhand chin-up.

This is the basic of vertical pulling movements and will stimulate growth in the lats like no other exercise.

3) A horizontal pulling movement

Otherwise referred to as "rows", horizontal pulling movements place their emphasis on the upper/middle portion of the back and also stimulate the lats.

If you want to gain muscle fast, stick to a basic free-weight rowing movement.

I usually recommend bent over barbell rows, but bent over dumbbell rows are an acceptable choice as well.

4) A shrugging movement

Although not as essential for gaining muscle fast, a shrugging movement is still necessary at the end of the workout to target the upper traps and develop that diamond-shaped look from behind.

You can use a basic barbell or dumbbell shrug.

Let's review all this information

***Sample Back Workout

Deadlifts - 2 sets of 5 to 7 reps
Overhand Chin-Ups - 2 sets of 5 to 7 reps
Bent Over Barbell Rows - 2 sets of 5 to 7 reps
Barbell Shrugs - 2 Sets of 10 to 12 reps

For optimal gains in back size and strength, the above routine is ideal.

Personally, I've used this same routine for many years and still see steady progress in both back size and strength.

Make sure 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 perform within the given rep range.
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