Check here for the best back workouts to build that broad back with the kickass V-shape that every man is dreaming about. You may have this goal, and you may know a few exercises on how to get a broader back. However, knowing how exactly to gain a huge back could be a bit difficult. That’s why if you are looking at those massive guys with massive backs and want to build anything similar – read this best back workouts article.

The problem with back workouts is that you may find it overwhelming with the crazy amount of row variations. Also, you could struggle to find new back exercises that will work back muscles that you never worked before.

Some of the following back workouts may not be new to some of you. But others may be. I recommend implementing them all. Finding the best back exercises goes according to a number of factors such as:

• Ease to learn and perform
• The go-to status with veteran lifters
• Total muscle stimulation and intensity
• Available of the machines/equipment in most gyms

So, check out some of the best back workouts below.

Best Back Workouts (Exercises) For Men

The Classic Pull Up

An overhead pulling movement, such as the classic pull up is easily one of the best back workouts that you can perform. Moreover, there are various variations, and each one comes with its own advantages. From wide grip to close grip chins as well as neutral grip pull ups for an even greater stretch. Check below the pull up variations in order to grow your back:

• Pull ups on gymnastic rings
• Weighted pull ups or chins
• Band assisted pull ups
• Spotter assisted pull ups
• Machine assisted pull ups
• Chin ups (underhand grip)
• Wide grip pull ups (overhand grip)
• Neutral grip pull ups (palms facing inward)

The assisted variations are great back-building back exercises. Do not ever underestimate them. They are extremely effective for beginners who struggle doing pull ups. But they are also very effective for seasoned lifters to get into the muscle-building rep range.

So, want to grow a huge back? Start implementing the classic pull ups with various variations.

Bent Over Row

As long as you are searching for great back workouts, the bent over row has to be on your list! This is a well rounded back exercise, involving a move that is the key to building the whole back – upper back, lower back, lots, traps, as well as spinal erectors. You just can’t have a massive back without this move.

Again, there are various variations that you can perform into your back workouts in order to make sure that you are going to “touch” as many muscle fibers in your back as possible, to ensure even and massive growth. Some variations include:

• Bent over dumbbell or kettlebell rows
• Pendlay rows (each rep is starting from the floor)
• Underhand grip bent-over rows
• Overhand grip bent-over rows

Start by doing heavy bent over rows toward the start of your back workout in lower rep ranges. Needless to mention the importance of a proper form to keep your spine in proper health. You need to go heavy, but only to make sure you can perform 6 to 8 or 8 to 10 reps with proper form.

Deadlift

It’s likely you’ve seen people performing deadlifts to build their legs. Then why would you use it for building your back? Because it is easily one of the best back exercises possible too. That’s why deadlift is such a popular exercise in the gym, with so many people praising its muscle building abilities. This compound exercise uses your entire body’s muscles, making it one of the best overall exercises. You can hit the entire posterior chain, and work your body from your calves to your upper traps while helping you build a firm butt.

Lots of seasoned lifters focus their back days around deadlifts. It may be harder to nail the form, but once you do, you can get into monster weights, in order to get monster gains! Again, there are various deadlift variations that you could add to your back workouts. They include:

• Barbell deadlift (from the floor)
• Barbell rack pull
• Snatch-grip deadlift (from the floor or elevated pins)
• Trap bar deadlift
• Romanian deadlift (barbell, dumbbell)

I know you may be thinking about sumo deadlifts which are very popular. However, they tend to focus more on other muscle groups than the back in comparison to variations I’ve shared above. While you can still perform sumo deadlifts, as long as you want to develop your back (everyone does), you need to stick to those variations. Be sure to do classic deadlifts if you plan to go heavy (sets of fewer than about 6 reps).

Seated Row

While a lot of free weight variations around are extremely beneficial, you still need to go for the classic seated row in order to build a massive back. This is among the best back workouts because it maintains constant tension throughout every inch of the movement (unlike when you work out with free weight variations).

In addition to that, with a variety of handle grips that are available at most gyms, you can also add variation into this back exercise, again, to ensure that all back muscles are working properly. Check here some of the key row variations that you can add to your back workouts.

• Machine seated row
• High cable standing row
• Plate-loaded high row
• Cable row (narrow, medium, wide, underhand, overhand, neutral grip)
• Single-arm cable row (seated, half-kneeling, kneeling)

Such an exercise is best performed toward the end of your workout. You should not be scared to go slightly higher rep with this back workout exercise. You could go for 10 to 12 or even 12 to 15 reps. Needless to mention you should go for proper weights and have a proper form throughout the entire movement.

T-Bar Row

I know that the T-bar row could seem like another bent over row back exercise. However, the T bar row is actually having some very big differences. For example, you can perform it with significantly more weight. Needless to mention this is going to provide a huge difference.

In addition to that, you can usually have a versatile choice of hand positions and width as well. For example:

• Wide grip is going to put more emphasis on the lats
• Neutral grip is going to target the middle back better (traps, teres, and rhomboids)

Check below some T-bar row variations that you could add to your best back exercises list:

• T-bar row
• Lying T-bar row
• Landmine row holding a wide T-handle (overhand grip)
• Landmine row holding the bar

Lat Pull-Down

One of the first instincts for this exercise would be to grab the wide-grip bar. Especially because this one is usually found on the machine as well. While a wide grip bar does have its advantage, a close neutral grip is going to activate the lats in a similar way to a regular grip. Yet, this grip is going to allow for a longer range of motion and an increased time under tension for the lats. That is going to be amazing for building a kickass back muscle. For this exercise, you need to make sure you keep the tempo slow and do it in a controlled manner, both up and down, as you squeeze hard at the bottom of each rep and hold it there for a moment, then allowing for a good stretch at the top of the move.

Again, there are various lat pull-down variations in order to get some ultimate back muscle gains. Some of them include:

• Single-arm pull-down
• Rope handle pull-down
• Half-kneeling or full-kneeling pull-down
• Underhand-grip pull-down (narrow, medium, or wide)
• Neutral-grip pull-down (narrow, medium, or wide)
• Overhand-grip pull-down (narrow, medium, or wide)

Single-Arm Smith Machine Row

If you’ve ever heard about the Smith machine being a no-go (there’s a myth, with some gym guys considering it a no-go machine), be sure that’s just a myth and a big mistake. The fixed plane of the movement will allow you to pull some heavy loads with a lot of stability. This will break down the deepest muscle fibers, allowing for huge muscle gains. So, this is actually a humbling exercise.

You can consider this exercise a mix between a dumbbell row and a machine row. You can use it, taking advantage of both benefits for maximum gains. Again, there are various Smith machine variations. Add them to your back workouts for the best back muscle growth.

• Smith machine bent-over row
• Smith machine bodyweight inverted row
• Single-arm Smith machine row (sideways to machine)

Single-Arm Dumbbell Row

If you’ve been in the gym at least once in your life, I’m pretty sure you’ve seen someone performing this exercise. That’s because every man is dreaming about a massive back and this specific exercise is an absolute classic when it comes to growing huge back muscles. That’s why this is an extremely popular exercise, every man should add to their back workouts. With this exercise, you should get ready to lift some huge amounts of weight, especially if you are going to use straps. Another huge advantage of this movement is that you are getting a greater range of motion when training unilaterally. Moreover, you can support your lower back (spine) by placing one hand on the bench.

Here are some various variations of this exercise that you should consider for your next back workouts. Remember, they are all single-arm movements.

• Barbell row (landmine to the rear)
• Meadows row (landmine to the rear)
• Row with one hand on a bench
• Row with one hand and one leg on a bench
• Arc row, reaching forward at the front of each rep

Usually, this back exercise is performed in the middle or at the end of your workout. It usually goes in 3-4 sets of 8 to 12 repetitions. Go for proper weight to maintain proper form.

Dumbbell Pull-Over

This is a single joint move that will allow you to target your lats, ensuring you will fire up those lats, providing huge growth. That’s especially if you are going to have a strategic approach to the variations. Try to perform this move on a decline. This way, you are going to put your lats under tension for a longer range of motion than when using a flat bench. Of course, a longer range of motion leads to bigger gains.

Go for these dumbbell pull-over variations in order to grow your back muscles:

• Decline bench pull-over (with dumbbell, barbell, or weight plate)
• Flat bench pull-over (with a dumbbell, barbell, or weight plate)
• Straight-arm pull-down
• Cable pull-down

Chest-Supported Row

There are a lot of back exercises and each one of them greatly varies. And unlike the T bar rows or bent over rows, the chest supported row does not set your lower back on fire. This is the reason why you can go heavy weights with the chest supported row to get “heavy” gains. The bench also is going to enforce strict technique – so you need to keep good form.

Try these variations:

• Seal row (barbell row on an elevated flat or incline bench)
• Incline bench chest-supported row (with a dumbbell, kettlebell, and cable)

Best Back Workouts For Men

• Rack Pulls: 3 sets, 6 to 8 reps, 2 mins rest between sets
• Neutral-grip pull up: 3 sets, 4 to 10 reps; 2 mins rest between sets
• T-bar row: 3 sets, 6 to 8 reps, 90 seconds rest between sets
• Bent-arm dumbbell pull-over: 3 sets, 12 to 15 reps, 90 rest between sets
• Reverse-grip bent over row: 4 sets, 6 to 8 reps, 2 mins rest between sets
• Wide grip seated cable row: 3 sets, 10 to 12 reps, 1 min rest between sets
• Single-arm dumbbell row: 3 sets, 8 to 10 reps, don’t rest between sides, keep the rest of 90 seconds between sets.
• Smith Machine bent over row: underhand grip of 4 sets, 10 to 12 reps and rest 1 minute.
• Seated row: wide grip handle – overhand or neutral grip, 4 sets, 12 reps, rest for 1 min between sets
• Close-grip pull down: 4 sets, 10 to 12 reps, rest for 1 min between sets

Remember that this is just an example, you can go for whichever works best for you. Regardless of the back workout exercise you choose, they all should be performed with proper form, and you should go for proper weights for your fitness level.

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If you’re searching for good back workouts, I’m pretty sure you’re going to find this article highly beneficial. As you can see above, you can put to good use some of the best back workouts, with this helpful info on these back exercises and their variations.

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Anabolic steroids are no more dangerous than numerous other products and drugs, but they are extremely efficient. You need to learn how to use them correctly in order to make sure that they remain safe to use and keep on supporting your goals. These products can help you get lean and recover faster, smashing your back workout goals, while remaining safe when everything is done alright.

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As long as you’re searching to build muscle, I’m pretty sure you’ve already searched about an anabolic diet. Maybe you haven’t used the term “anabolic diet” exactly. But when you’re trying to build muscle mass and searching for ways to do so, you already know the importance of the right diet. And the diet that helps you build muscle is an anabolic diet. That’s because anabolism, in short, is a process that grows and builds, basically, your muscles. While it is a process that consumes and requires energy, you get that energy from the foods you eat, basically, your diet. With the right nutrition (anabolic diet), you gain muscle. While also burning fat.

The problem is that there’s a lot of misinformation online as well as from guys in the gym. That’s why it could be hard to find what is actually true, and what’s the best anabolic diet plan.

In short, an anabolic diet plan involves a low carb diet that focuses on alternatives between low and high carb days. This nutrition plan should help bodybuilders gain a huge amount of muscle mass, without adding (or very little) fat. So, it is called anabolic diet because it helps build muscle.

However, if you actually want to get truly anabolic, you can resort to anabolic steroids. While they can cause side effects, pretty much like anything else in the world, they are extremely effective (perhaps the best) at growing muscles, that’s why they are called anabolic in the first place. Yet, if you follow a proper Cycle Gear plan, you can get awesome benefits and keep side effects low. You also need quality steroids to achieve that. Luckily, at Cycle-Gear.to you can get both quality products and individual cycle plans!

How Does An Anabolic Diet Meal Plan Work?

According to the creator of this anabolic diet plan (DiPasquale), the plan of alternating carbs will encourage the body to burn more fat as fuel, allowing you to retain and even grow muscle mass as much as possible.

In order to explain it further, you first need to understand that by eating, we get calories. But calories consist of three key macronutrients:

1. Fat
2. Protein
3. Carbohydrates (Carbs)

Some people are wary about this anabolic diet because it doesn’t involve a super restrictive calorie count, as some bodybuilders looking to compete tend to do. Yet, when it comes to holding your hard-earned muscle gains, your body does need calories to maintain them. That’s why if you go into a drastic calorie deficit, you are at risk of losing lean muscle mass while you burn fat. Yet, the anabolic diet suggests that it is effective because you’re eating calories that help you achieve lower body fat without a huge risk of muscle mass loss.

• PS: That’s why anabolic and androgenic steroids (AAS) are so highly praised among bodybuilders, athletes, and other gym-goers. They are extremely effective at retaining lean muscle tissues even in very low calorie diets.

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Three Phases of Anabolic Diet Plan

The anabolic diet works when it is carried out in phases. Obviously, there’s a certain method behind each phase, each designed for a purpose. It includes maintenance (induction), gain, and weight loss.

Maintenance and Induction Phase

The maintenance and induction phase is created in order to ease you into the anabolic diet meal plan. According to its creator, you need to follow this phase for a period of one to four weeks, with a calorie intake that is 18 times your body weight in pounds. This phase is there in order to familiarize your body with the low carb intake at the start of the anabolic diet.

Bulking and Gaining Phase

Following the induction phase AKA maintenance, your anabolic diet plan goes into a bulking (gaining) phase. This phase should help you achieve the desired bulk weight. Unlike the induction phase, there is not a strict window to complete the bulk phase. Those who are following this anabolic diet usually stay in the bulk phase for as long as they need in order to achieve their weight gain goal.

Nevertheless, a successful bulking cycle plan, according to the author, is taking your ideal body weight in pounds and adding to that number 15% more. That extra 15% is there because we tend to gain fat, then you will need to cut it out. That’s exactly what you will be doing because the next phase is the cutting phase of your anabolic diet. So, going above the ideal weight can be beneficial for fat loss that will occur in the next phase.

Cutting (Weight Loss) Phase

Essentially, the cutting phase of your anabolic diet plan is a low carb and low calorie weight loss plan. You need to find your maintenance calories during the maintenance phase. But during the cutting phase, you cut anywhere between 500 to 1,000 calories a day from maintenance and keep it going. For how long? Similar to the bulking phase during the anabolic diet, the cutting phase can last for as long as you achieve your desired body fat percentage goal. A lot of people aim for around 10% or less.

• Why are all these phases combined called the anabolic diet plan? Because the calorie intake is very different across each phase (especially between bulking and cutting). However, the macronutrient proportions do not change too much.

The next thing, we are going to analyze how the anabolic diet meal plan looks, as we already know that it is based on nutrient cycling. To explain it shortly – that’s a low carb diet on weekdays and a high carb diet on weekends! When you are switching between the two, it will prevent the body from returning to burning predominantly carbs for fuel. At the same time, the high carb days are going to refuel your body with the energy (you take from foods) during intense workouts.

Alternating Carbs During Anabolic Diet Plan

So, as mentioned, during weekdays, you mostly focus on limiting the carb intake. The exact number varies, but it is usually around a maximum of 30 grams a day. During these days, your calorie intake is mostly sourced from fat and protein. Such a plan usually involves a ratio like this:

• 60 to 65% of fat
• 30 to 35% of protein
• 5 to 10% of carbs

That’s 5 days a week, during the weekdays of low carb. After this, the weekend focuses on a high carb diet. It is there to help you replenish carb stores in the body. So, on the weekend, your macros ratio should look more like this:

• 60 to 70% of carbohydrates
• 10 to 20% of fat
• 10 to 20% of protein

Anabolic Diet Risks

This type of diet is still a diet. The reason a diet is called that way is because it should be followed for a certain amount of time. Therefore, the anabolic diet also focuses on a short amount of time too. This is surely not a long term strategy for gaining muscle mass and cutting fat. It should only focus on bringing you the desired bodybuilding goals. If you are an athlete or a bodybuilder that is preparing for a competition, this short term strategy could be suitable for your needs.

Keep in mind that the anabolic diet meal plan focuses on increasing lean body tissue while lowering fat stores. And while you could eat healthier (you actually should opt for healthier food choices), this doesn’t necessarily mean that this type of diet is healthy. There’s one main drawback of the anabolic diet – as you are cycling carbs, the plan lacks fiber and micronutrients, because it contains little fruit, vegetable, and legumes intake. Of course, that’s not a healthy option.

Moreover, such an imbalance in micro and macronutrients could decrease the intake of antioxidants. This is very important for remaining healthy and for combating oxidative stress as a result of exercise. During weekends as you eat lots of carbs, you may not eat any fruits or legumes with few vegetables during weekdays.

You have a very high intake of fat (60-65%) during weekdays, meaning that remaining on anabolic diet could lead to insufficient insulin function. That’s why you shouldn’t remain on this diet for too long. Focus on reaching your goals as soon as possible, then get off this plan.

The Right Amount Of Fat

The reason why you should have a high amount of dietary fat during this diet, especially a high amount of saturated fat, is because this fat is going to positively regulate testosterone and androgen production. The impact of these changes is relatively minor, the author suggests that saturated fats are essential for optimal hormone production.

Nevertheless, if your natural testosterone is low for whatever reason, then nothing can help it, so you may need actual testosterone injections. Moreover, if you use anabolic steroids, they will regulate your hormones in an anabolic way like nothing else, ensuring you grow muscle way faster and more efficiently. In fact, due to this huge positive hormonal change, anabolic steroids are so helpful when it comes to growing lean muscle mass.

Anyway, when it comes to weekdays, you should mostly focus on:

• Fatt cuts of red meat
• Oils
• Nuts
• Whole eggs
• Full fat dairy products like cheese, cream, and butter
• Nut spreads

However, you should know that saturated fats will increase cholesterol and triglyceride levels. This is going to increase cardiovascular risk. Anabolic steroids work the same way. You need to be careful about it, especially if you already have any cardiovascular issues. Make sure you use cardiovascular supporting supplements, have lots of cardio exercises, and diet based on what works best for your cardiovascular health.

Food examples:

• Eggs
• Cheddar cheese
• Turkey sausages
• Olive oil
• Almond butter
• Cottage cheese
• Flaxseed meal
• Chicken breast
• Romaine lettuce
• Vinegar
• Peanut butter
• Ground beef

These are only examples, there are numerous others you can try too.

Should I Follow An Anabolic Diet?

The anabolic diet is called this because it contains lots of anabolic foods that are beneficial for those who want to grow huge muscle mass. However, keep in mind that this is not suitable for competitive athletes with higher carb needs, not suitable for those who aim to solely lose weight, and it is not suitable for those with already cardiovascular issues.

Even if this plan is suitable for your needs, usually for those who want to get shredded, an anabolic diet should not be followed for a long period of time. It can help reach your specific goal in a short period of time, but it is restrictive in nutrients!

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If you cycle gear, you should follow a proper and healthy diet and you’re going to be on your way to reach your goals. You still need a correct balance of macros, enough micronutrients, enough rest after strenuous workouts, and generally a bodybuilding type of lifestyle. However, the anabolic steroids will shift your hormonal balance, making your body a fat burning and muscle building machine.

With these compounds, you do not even need the anabolic diet, as you remain highly anabolic. So you don’t need to lose out on crucial nutrients and antioxidants to stay on track when it comes to building muscle.

Just make sure you get the right products, of high quality, and use them right. You can do all of that in a single place – Cycle-Gear.to. We provide the best quality anabolic steroids on the market, for competitive prices. You can build muscle, get shredded, and cut fat while Cycle Gear will help. This way you can get ready for extreme GAINS! We help you with an individual cycle plan so you can get on track, reach your goals, save money, and stay healthy!

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Let’s face it – broad shoulders look awesome! That’s why achieving wide shoulders is a common goal for a lot of men. These specific muscles can make your frame look more proportional and make your overall physique look way better. A lot of men are dreaming about the “inverted triangle” shape. In order to achieve it, you need to create an upper body that is wider at the top and narrower at the waist. Besides burning belly fat, you need a wide top – which means wide shoulders!

Regardless of what you’re doing in your daily life, having broad shoulders will both look awesome and can greatly help in your everyday tasks. Strong shoulders can greatly help during lifting everyday objects, playing favorite sports, shopping, and so on. Not only will you look awesome by packing those wide shoulders (all men crave), but you are also going to be less likely to injure yourself too. So, you look great, get strong, and are less likely to get injuries.

Nonetheless, it is important to understand that broad shoulders must be supported by a strong back and arms. So, what you need to aim for is to get your entire upper body strong. However, we’re here to find out how to get broad shoulders. Especially because some people may find it harder to get broader shoulders than develop other parts of their bodies.

So, let’s check it out.

Is it possible to change the width of your shoulders?

The reason why I said that some people find it harder to get broader shoulders is because of the bone structure. You cannot change your bone structure. But the good news is that you could change the width of your shoulders to some degree.

You cannot make yourself taller because of the bone structures, so you can’t change the bone structure in your shoulders either, such as the collarbone width. Yet, the shoulder width is still different. That’s because you can change its width with the help of muscles that you can work out. This way, you get broader shoulders.

While it’s unfair that you may not grow as wide shoulders as genetically gifted ones, you can still get wide shoulders via workout. This way, you are going to make your shoulders stronger and add more width, looking way better, bigger, and getting stronger.

However, in order to maximize the ability to gain those wide shoulders, you need to target all muscles in the shoulders. You should work out all areas – the front, back as well as side. This great all round approach is going to help you achieve wide shoulders as soon as possible.

So, I am going to share an awesome broad shoulder workout that you need to follow to target these muscles. Moreover, I’m going to talk about the importance of working out your deltoids (popular as delts). Deltoids are consisting of three distinct sets of muscle fibers that are popular as:

• The front area of your shoulder. Anterior deltoid
• The back area of your shoulder. Posterior deltoid
• The middle area of your shoulder. Medial (or lateral) deltoid

Broad Shoulders Workout

So, if you can’t wait to have those beautiful broad shoulders, you should start implementing these shoulder workouts into your regimen. Do not forget that training them on a daily basis won’t provide faster results, because shoulder muscles, pretty much like any other muscles, require time to recover, heal, and grow. That’s why, if you’re a beginner, once a week would do the trick. Advanced lifters may opt for two workouts targeting these muscles per week, and professionals could aim for 3 times each week. Remember that you need to allow at least one day between workout sessions to provide enough rest.

Also, do not assume that going heavy with your weights will provide faster results. You need to go heavy, not just yet. You need to start off slow and build it up. Going heavy immediately will likely hurt your posture which leads to no gains, and is very likely to cause injuries. You need to find your own sweet spot when it comes to weight, so you won’t sacrifice your form (posture), won’t risk injuries, and get a good amount of reps and sets. On the other hand, make sure that it is not too light either. Find the correct weights for your own needs.

Usually, you need to aim for 2-5 sets, 5-20 reps, depending on the weight and exercise. Let’s get started.

Rear lateral raise (seated)

To start this move, you need to seat yourself on the edge of a workout bench, as you keep the dumbbells at your side. Make sure to bend your torso forward, as you rest your upper body on your thighs (or at least, as close as you can). It is important to keep a flat back, as much as possible. From this position, slowly lift the dumbbells up at your side. Lift them until your elbows will reach shoulder height. You need to maintain a slight bend in your elbows while you are tilting your hands slightly forward. As you’re reaching that position, hold for a while before lowering back to the starting position. Repeat. Do about 10 to 15 reps in 3 to 4 sets.

Dumbbell front raise

Before you complete the move, you need to stand up straight with a dumbbell in each hand. From this position, you should place both hands in front of you, with your palms facing your thighs. As you are completing the move, you should engage your torso to make sure it stays still. From that position, lift one dumbbell up at a time. Have a slight bend in your elbow as you are keeping your palm facing down. You should keep lifting it (in a controlled manner) until your arm is a bit higher than parallel to the floor. Hold at the top for a moment, and then return to the start, again, in a controlled manner. Repeat on the other hand. Repeat 16 to 20 reps in total, which means 8-10 reps for each hand. Do 2-3 sets.

Later you can also alternate this exercise by raising both hands at the same time. Aim for 8-15 reps.

Face pulls

To start doing this exercise, you will need to get yourself a resistance band. Set it at the same height as your upper chest, or just a bit above. Hold that band with an overhand grip and then step back until you feel tension from the band. To start the movement, you should sit your body back at the hips as you start pulling the cable. You should allow your elbows to move out to the side, in a parallel manner to the floor as you are pulling the band towards your face. Hold there for a moment as you focus on your upper back and deltoids. Return to the starting position and repeat again. Have 15 to 20 reps in 3 to 5 sets.

Overhead shoulder press

This is an essential exercise if you want to pack broad shoulders! However, you should be careful. Mostly recommended for experienced lifters. You should start by standing up straight, with a barbell or dumbbells just above your upper chest. You should keep your hands a bit wider than your shoulders to complete this move. To do it, push the weight upwards, towards the ceiling. As you do, keep your elbows drawn in and focus on your core, legs, and lower back for balance. Always have your core engaged and avoid resting on your back. Return to the starting position as you lower the weight above your upper chest. Repeat. Do 5 to 8 reps in about 2 to 3 sets.

45 degree incline row

This exercise is called this way because you get yourself a workout bench and set it at a 45 degree angle. From this position, you need to lie on your stomach, with your arms hanging straight down. Hold a dumbbell in each hand. From this position, you need to squeeze your shoulder blades together as you bend your elbows and “row” the weights towards you. (Now you may have realized why this exercise is called this way). It is important to make sure that you keep your upper arms perpendicular to your body throughout the exercise. When you’re reaching the top of the movement, hold for a moment. Control the movement both up and down. Return to the starting position and repeat 6 to 12 times. Have 2 to 3 sets.

How Quickly Will You Pack Those Wide Shoulders?

It is important to realize that the results will not be instant. Nonetheless, you will surely feel the effects of a broad shoulder workout soon enough. You’ll feel the burn during exercise, soreness post workout, strength increase after a few shoulder workouts and start noticing your shoulders are getting wider within a few weeks to a few months as long as you continue working out correctly about 2 times a week, balancing your diet, and getting enough rest.

Nothing is going to help you achieve broad shoulders overnight. However, you will start noticing visible differences soon enough if you follow a proper diet that provides your muscles macro and micronutrients they need to grow, enough rest to allow them to recover, and, of course, a proper workout plan.

The key to wider shoulders is a careful balance of understanding what works best for you, regular exercise, a healthy diet, and proper rest. However, there are various other options that can help you achieve your goals faster. For example, using our 100% quality anabolic steroids will definitely help you maximize your workout and dieting efforts. They are proven compounds to provide a helping hand when it comes to getting jacked, full of muscles, and low body fat percentages. Use Cycle-Gear.to as we won’t only provide the best quality steroids on the market, but we provide the best prices for them allowing you to save money, and can help with an individual cycle plan, ensuring you are getting huge and remain safe.

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When it comes to bodybuilding, there are a lot of tips and tricks you can find. However, not all of them are helpful. Worse, some are even detrimental. So, which bodybuilding tips should you follow in order to make sure that you’re on the right path? Follow those that are backed by science!

A lot of bodybuilding tips are scientifically backed. This way, by following them, you can be sure that you will boost your muscle growth process, and not the other way around.

What Causes Muscle Growth?

When it comes to muscle growth, you should realize that there are three main key factors that affect your muscle gains, and make it possible in the first place. First off, you need to exercise. Second, you need to eat right to support muscle growth. Third, you need to rest in order to allow the foods you eat to reach your muscles and make them grow.

• When it comes to exercise – there are also three primary triggers of hypertrophy (increasing lean muscle mass).

Mechanical tension

If you would lift easy weights in the gym, it won’t help you get the gains you strive for. Just think about it, we’re lifting something on a daily basis, but we don’t grow muscles. Instead, your muscles need to overcome resistance to grow. The stronger and bigger muscles you have, the bigger resistance you need. Also, the harder you need to contract them, the greater the mechanical tension. You need mechanical tension as it works by distributing the integrity of a muscle, which will trigger muscle growth. However, it is not all about getting bigger, you also need to get stronger and more powerful. Generally, the heavier you can lift (lift well, with proper form), the more tension you produce. This is what results in big gains.

Microtrauma muscle damage

Muscle damage doesn’t involve injuries. Please avoid them as much as you can. I am talking about microtraumas of your muscles and connective tissues. By causing this trauma, it will trigger the production of new muscle cells. This stimulates muscle growth because more and stronger muscle cells grow. You need to learn to do it right. For example, pumping out a load of bicep curls is going to feel like you’re doing it perfectly to bulk up your arms. What you may not realize is that the lowering phase of a bicep curl is actually producing greater micro-traumas than the lift itself. That’s why, doing it with proper form and in a controlled way is so important than just attempting the lift.

Metabolic Stress

The science behind metabolic stress suggests that it is likely to cause powerful muscle growth. Metabolic stress is a powerful stimulus for hypertrophy. That’s why, the next time that you are running up a flight of stairs and you feel it burning – make the most of it! This is the reason why people often involved in high-intensity exercise experience muscle growth! That muscle burn during such exercises helps maximize the gains!

Bodybuilding Tips For Muscle Growth!

If you keep in mind those three important things when it comes to growing muscle, you’re sure on the right path of bodybuilding, maximizing muscle growth. But there are lots of other things you should consider.

It’s obvious that you should have a proper recovery alongside a balanced and healthy diet. Nevertheless, you need to learn the best ways to grow muscles in the gym. As said, you do not grow them in the gym, but you need to learn how to workout the right way. This way, you’re sure to find the sweet spot when it comes to creating stress, tension, and microtrauma in your muscles, so they can grow further.

Challenge Your Muscles

In case you are doing the same workout, the same reps, and the same exercise, you just can’t expect different results. You will get the same bodybuilding results. In order to make sure really serious muscle gains, you need some serious challenges for your muscles. You will need to challenge muscles in new ways. It may involve new exercises, new workouts, new weights, or new reps.

So, that’s why, you may have already heard until now about progressive overload. That’s because this is actually one of the best bodybuilding tips around. This means that you should be regularly increasing the challenge that you put on your muscles.

This means that you should lift heavier. But heavier lifts are just one approach to progressive overload. There are a lot of other bodybuilding tricks you can attempt:

• Doing more reps
• Lift slower (or faster)
• Reduce rest time between sets
• Include harder variations of exercise
• Even switching up your grip could help (from underhand to overhand or vice versa)

What you should know is that in order to maximize your bodybuilding results, you should up your game. Challenge your muscles in new ways.

Do Several Sets

This is easily one of the best tips for bodybuilding and perhaps one of the most effective out there. If you only do one set, you won’t increase muscle the way you would increase doing multiple sets. More sets earn you more muscles. However, it doesn’t mean that the more sets you do, the more muscles it earns. You need to find a perfect balance. And according to studies, the perfect balance of sets of numbers is between 3 to 5. You need to aim to perform the same exercise 3 – 5 times.

Rep Range

A lot of bodybuilding tips will list that you should work out in the “hypertrophy rep range” which is around 8 to 12 reps in each set. Nonetheless, this depends on the type of exercise, your goals, and other factors. For example, lifters working in the hypertrophy range and those lifting a bit lighter for 20 to 25 reps will both experience positive effects. What’s the conclusion?

Go for both. Attempt weights that allow you to go for hypertrophy rep range (8 to 12 reps in the set), yet still go for weights allowing you to rep 20 – 25 times. This way, you’re going to hit your training from both sides. Since you optimize the lifts with a variety of rep ranges, it will help you nail all types of muscle fibers, reaping the best of both worlds.

Do Full-Body Workouts and Splits

When talking about bodybuilding tips, this one has been debated for a long time. A lot of lifters suggest that full-body workouts will deliver greater bodybuilder results as you can work out more muscles more often.

Nonetheless, others suggest that you can experience serious gains when you are focusing on 1 or a maximum of two body parts during your workouts as you can implement more exercises, and focus more on a certain muscle. What should you aim for? Both. I recommend you implement both training plans in your workout regime. This way, again, you’re able to take the benefits of both worlds.

Rest For Longer

Among the most popular bodybuilding tips you may find is the need to reduce resting times. While pumping iron in the gym with minimal rest is on a lot of bodybuilding tips lists, you may notice that actually resting for longer could lead to more results. For example, resting longer periods (for 2-3 minutes) between isolation exercises and compound moves may maximize muscle growth.

Of course, if you’re already resting for this period, it may be worth reducing the rest time. But if you’re used to resting for only a short while (30-60 seconds), increasing the rest time will help you perform better and lift heavier, leading to more gains.

Do NOT assume that small rest periods are not effective. They are extremely helpful, especially if you try to cut fat. But longer rest times will allow you to perform more reps and/or heavier lifts, resulting in bigger muscle growth.

Don’t Lift to Complete Failure

A lot of bodybuilding tips suggest that you should actually lift to complete failure and then again, this definitely has its place in the world of bodybuilding. However, if you’re doing it for a while now, attempt some changes. Do not trail to complete failure for increasing muscle mass. Keep a rep or two. You should only lift to technical failure, in the last set or two of your exercise.

Switch Things Up

It is important to understand that we are all different. That’s why not all bodybuilding tips may work the exact same way for everyone. Even studies are based on various individuals. Although they work with a large pool of bodybuilders, we’re still all very different from one another. What are the best bodybuilding tips here? Switch things up, which means that you should experiment with your workouts and find what is working best specifically for you. If you see that something helps you grow more muscles – do it. Even if it may not help your gym buddy. And the other way around, something may work for him, but it doesn’t mean that it will work for you.

Use Cycle Gear

When talking about bodybuilding tips and tricks, giving your workout your all, having a clean and balanced diet with enough recovery periods and an overall proper strategy for bodybuilding success are the main factors. However, among the bodybuilding tips we can mention is the use of Cycle Gear. Why? Because, as you may have already heard, bodybuilders use anabolic steroids to achieve their mind-blowing goals when it comes to muscle growth. As you may have noticed, they are walking with a huge amount of muscles with a very low body fat percentage. While dieting and proper exercise techniques are vital to achieving it, steroids can take it to the next level.

This means that you can add bulking products that will produce awesome effects for growing muscles fast and efficiently. There are also cutting products meant to preserve lean muscle mass while helping you to burn fat. Moreover, they enhance stamina, energy, and endurance, while also reducing recovery times.

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While you may have heard that anabolic steroids are dangerous – that’s only true to some extent. By using the right steroids, of high quality, in proper cycle lengths and dosages, they can remain safe, while being highly efficient. Cycle-Gear.to is here to help with that. We can provide the necessary information so you can do it safely and very efficiently. Moreover, we provide the best quality anabolic steroids online for sale, ensuring their maximum quality and purity, while you save money too.

Follow these bodybuilding tips, fuel your body with proper foods before and after your workouts, and get enough sleep for maximum gains. However, by adding our products, you will gain a lot of lean muscle mass and cut a lot of fat, getting jacked and shredded.

We all dream about bigger, stronger, and huge arms. At least, I’m talking about us, men. I doubt there’s a man who wouldn’t want bigger and stronger arms. If someone says so, I suspect they are lying, simply being too lazy to work out. Muscular and huge arms go beyond having the great advantage of making you look overall great. Walking around with those big “guns” on the beach always makes you feel confident. But they have practical benefits too. Having a developed upper body strength with huge arms can greatly help with everyday tasks. Such as picking up your kids or moving heavy items.

Overall, having bigger, more athletic, and huge arms will both give you confidence by boosting your self-esteem and will help your daily needs. Another advantage of growing huge arms, usually means that you’re increasing overall muscle mass. This works as a domino effect leading to other benefits such as improved muscular endurance, tone, and strength; lowers chances of injuries; increases metabolism, allowing you to burn more calories even when resting. This allows you to enjoy more food without getting fat.

Arms Muscles

As you may already know, there are two main muscles in your upper arms: biceps (in the front) and triceps (in the back). The biceps and triceps are opposite functioning muscle groups. This means that they will require different exercises to build strength and muscle.

So, if you’re asking yourself how to get bigger arms, you’ve come to the right place! We’re here to share some of the best exercises for bigger arms!

Growing Huge Arms

It is important to start with one set of each exercise 2-3 times a week, with at least one day of rest in between working out each muscle group. Usually, the resting time can be even longer. As you’re going to build strength and muscle, you could increase your sets to 2-3 each set. You need to aim for 12-15 reps with good form. Therefore, you need to choose the correct weight.

I can’t stress enough the importance of correct form. You grow bigger arms when you focus on form. Do not aim for too heavy weights, otherwise, you can’t do it in good form. You’re not there to lift as much as possible – you’re there to build muscle and strength. And you do it much better at doing 10 reps with perfect form, rather than doing 15 reps with poor form. At least, you’re going to see better results!

Best Exercises For Biceps

The biceps brachii, AKA biceps, is a double-headed muscle that runs from your shoulder to your elbow in the front. It is the core muscle for lifting and pulling in your arms. Studies suggest that the best exercises for biceps involve lifting or curling weight towards your shoulders. Here we are going to share various exercises that target your biceps helping you to grow bigger arms.

Concentration Curl

Concentration curl is a great place to start growing huge arms and is also great even if you’ve stuck growing. According to studies, this exercise has the most significant muscle activation for biceps. It isolates the bicep and works out this muscle alone!

Cable Curl

There are various ways to do a cable curl, each is effective as long as you do them right. It all depends on your preference. You can use a resistance band as long as you safely attach it to something, or you could use a low pulley machine with a cable and a handle.

Barbell Curl

Barbell curl is a classic and a must exercise as long as you want to grow huge and bigger arms. Having great form is essential in barbell curls with many beginners making lots of mistakes here. You should keep your back straight, avoiding moving any other body parts than your arms. You need your biceps to do all the work, not your back. So you need to start with a lighter weight.

Chin Up

Chin ups may be for more advanced ones, but they can greatly help break through plateaus. You will need a strong chin up bar that is far enough off the grounds. You need to make sure your arms are fully extended without your feet touching the floor.

Best Exercises For Triceps

The triceps brachii, AKA triceps is a group of three muscles that are also running from your elbow to your shoulder, but in the back of the arms. They help strengthen your arm and stabilize your shoulder. Check below some of the best exercises that target your triceps, helping you to grow bigger triceps and, therefore, bigger arms.

Triangle Push Up

The triangle push-up is the most effective exercise to work out your triceps according to studies done by the American Council of Exercise (ACE). Another great advantage – you don’t need any equipment. You can do triangle push ups anywhere and at any time. It may be hard for beginners to start doing it. You could start with your knees on the floor. Still, make sure you keep your torso in good form.

Tricep Kickback

The same study suggests that tricep kickback is a close contender to triangle push ups for the top spot when it comes to targeting tricep muscles. Want to effectively work out your triceps? Make sure to include it in your training.

Dips

Dips are highly effective exercises for working out your triceps. You could do it at home too. Just place your hands palm down behind you as you use a flat bench or chair.

Overhead Extension

If you find it hard to do triangle push ups or dips, you may start with overhead extension with the correct form and proper weight. It is a great exercise to build big arms for both beginners and advanced lifters. You can do it with a single dumbbell, one arm, or both arms. Regardless, make sure you start with a lighter weight until you have the correct form. Increase the weight as you’re getting used to the exercise, but make sure you still keep the correct form.

Bonus Information For Huge Arms

As you grow bigger and have huge arms, you shouldn’t “sleep” on other muscle groups in your body. After all, you need rest after working out each muscle group. But while your arms (both biceps and triceps) rest, you can work out other muscle groups. Moreover, strengthening your back and shoulders will surely help grow bigger arms too, lowering the risk of injuries. And do not forget about working out your legs too!

Additionally, keep in mind that these are just a few examples of exercises to grow huge arms. There are numerous others as well. Alternating and changing exercises will help cause different micro tears of muscles leading to bigger growth.

Moreover, if you want to grow bigger arms and especially do it faster, you just can’t skip the nutrition needs. You should push your muscles to the limit in the gym, but then you need to rest properly and make sure that you eat the right foods to make sure you build muscle effectively (in your arms and anywhere else). Without proper “fuel” (foods), you just limit the results of your workouts!

Huge Arms Top Tips

Follow these tips if you want to grow huge arms while performing those exercises:

• Boost your protein intake. Aim for 1.4-1.8 grams of protein per pound of body weight daily! Foods high in protein are your best friends!
• Increase the complex carbs intake. Go for quality and complex carbs that are essential to build muscle!
• Avoid simple carbs! Sugary drinks, baked goods, cookies, candies, and others have lots of calories without nutritional benefits!
• You need healthy fats! Avoid fats from processed foods or french fries. But you need healthy fats you can get from peanut butter, avocado, or salmon!
• Calories, macros, and micronutrients. You need enough micronutrients, you need a perfect balance of macros, and an increase the calorie intake!
• Get enough rest and sleep! Working out your arms on a daily basis won’t make them grow bigger! They need rest to grow!
• Go for quality anabolic steroids. We all know they are highly effective. But they need to be of the best quality and you need to know how to use them to stay away from side effects.

Use Cycle Gear!

As you may already know, anabolic steroids are the best things out there that help you grow huge arms. Unlike common myths, you do not need to inject them into your arms for them to work. They are “hormones” that will work unrelated to where you inject them. Moreover, some are oral steroids. The point is – they are extremely effective, helping you to grow huge arms and do it extremely fast.

They may come with side effects indeed. However, as long as you use Cycle-Gear.to, you make sure you buy the best quality steroids on the market. This both ensures the best effectiveness and the lowest chances of side effects. Moreover, by using Cycle Gear you can learn which steroids to use and how to use them safely, this way, you’ll get the best results and very mild to no side effects at all!

In short, we’re here to help you with anything that you need in order to grow huge arms in the best and the fastest possible ways!

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