Category Archive for "Back"

deadlift lower back pain

6 TIPS TO ELIMINATE LOWER BACK PAIN FROM DEADLIFTS

Sean Nalewanyj

Deadlifts and lower back pain. Lower back pain and deadlifts. For many lifters, these two things seem to go hand in hand. Because the deadlift is such a technically complex exercise and allows you to handle very heavy weights, it can…

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are deadlifts necessary?

ARE DEADLIFTS NECESSARY IN A MUSCLE BUILDING ROUTINE?

Sean Nalewanyj

They’ve been considered a “must have” exercise in bodybuilding routines for decades… In fact, some lifters will even go as far as to say that you can’t build a truly great physique without them. But is the basic conventional deadlift…

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muscular back exercises

6 UNCOMMON EXERCISES FOR A THICK, MUSCULAR BACK

Sean Nalewanyj

Building a thick, muscular back that really stands out is often quite a challenge for natural trainees. It’s a set of muscles that can be tough to develop a strong “mind-muscle connection” to without allowing the biceps and forearms to take…

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how to do shrugs

HOW TO DO SHRUGS THE RIGHT WAY FOR MAXIMUM TRAP GAINS

Sean Nalewanyj

The traps just don’t get enough respect. In fact, I’d go as far as to say that they’re the single most “underrated” muscle group for those trying to build a bigger, more muscular looking body. Most beginners are so pre-occupied with…

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barbell row vs. dumbbell row

BARBELL ROW VS. DUMBBELL ROW: WHICH IS SUPERIOR?

Sean Nalewanyj

A well-rounded muscle building workout plan isn’t complete without a basic horizontal pulling movement thrown into the mix. Free weight rowing exercises are a great way to build up the size and strength of the lats and mid-back, as well as providing secondary…

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close grip v-bar pulldown

THE “CLOSE GRIP V-BAR PULLDOWN” FOR WIDER LATS

Sean Nalewanyj

There’s a reason why most lifters in the gym tend to have under-developed lats in comparison to the rest of their upper body… Aside from the basic issue of imbalanced workout programming, the lats are also the most challenging muscle…

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seal row

THE “SEAL ROW”: A UNIQUE EXERCISE FOR A BIGGER BACK

Sean Nalewanyj

When it comes to free weight rowing exercise for the back, standard bent over barbell rows and dumbbell rows are the typical “go to” movements for most lifters. These basic foundational lifts are certainly a great way to stimulate the…

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“STANDING CABLE PULLOVERS” FOR INCREASED LAT WIDTH & THICKNESS

Sean Nalewanyj

You won’t see these being performed in the gym very often nowadays, but a basic lat pullover is actually one of the oldest bodybuilding movements in the book and was considered an absolute staple exercise back in the 50’s, 60’s…

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PROPER PULL UP FORM: 5 KEY MISTAKES TO AVOID

Sean Nalewanyj

Good old fashioned pull ups are the oldest and most widely used back exercise known to man and are a highly effective means of stimulating size and strength gains in the lats for a wider and thicker back. There doesn’t…

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THE BEST LAT EXERCISE TO BUILD A WIDE BACK: “LAT PULL INS”

Sean Nalewanyj

When it comes to targeting the lat muscles for overall back width and thickness, a combination of pulls ups, pulldowns and rows is the standard approach for nearly all trainees out there. And while these are all great movements that…

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