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Best excercise for back workout 🔥💪🏻 ‎⁨@Mrbharti10⁩  #backworkout #youtubevideos #gymworkout #backworkout #gymmotivation
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​A good back workout should include a mix of compound movements (for overall strength and mass) and isolation movements (to target specific muscle groups for width and thickness).
Muscle Group Function/Targeted Area Key Exercises
Latissimus Dorsi (Lats) Creates back width and V-taper. Involved in pulling the arms down and back. Pull-ups, Lat Pulldowns, Straight-Arm Pulldowns.
Trapezius (Traps) Upper, middle, and lower. Contributes to back thickness, shoulder movement, and posture. Barbell Shrugs, Bent-Over Rows, Face Pulls.
Rhomboids & Teres Major/Minor Mid-back thickness and upper-back stability. Involved in pulling the shoulder blades together (retraction). Seated Cable Rows, Dumbbell Rows, Chest-Supported Rows.
Erector Spinae Lower back strength and stability, crucial for posture and heavy lifting (like deadlifts). Deadlifts, Back Extensions, Good Mornings.
1. Conventional Deadlifts Overall Back, Glutes, Hamstrings, Erector Spinae 3-4 5-8 Heavy Compound Lift for Strength/Thickness
2. Pull-ups or Lat Pulldowns Lats (Width) 3 8-12 Vertical Pulling Movement for Lats
3. Bent-Over Barbell Rows (Overhand Grip) Upper/Mid Back (Thickness), Lats 3 8-10 Horizontal Pulling Movement for Thickness
4. Single-Arm Dumbbell Rows Lats, Rhomboids (Thickness), Core Stability 3 (each side) 10-12 Isolate each side for maximum stretch and contraction
5. Straight-Arm Cable Pulldowns Lats (Isolation) 2 12-15 High-rep finisher to burn out the Lats
6. Hyperextensions or Back Extensions Lower Back/Erector Spinae
Macronutrient Role Target Intake Best Sources
Protein Essential for muscle repair and growth (hypertrophy). 1.6 – 2.2 grams per kilogram of body weight (or roughly 0.7 – 1.0 grams per pound). Chicken breast, lean beef, fish (salmon, tuna), eggs, Greek yogurt, cottage cheese, protein powder, legumes.
Carbohydrates Primary energy source for intense workouts and replenishing muscle glycogen. 45-65% of total daily calories (adjust based on activity level). Oats, brown rice, whole-grain pasta, sweet potatoes, fruits, vegetables.
Fats Necessary for hormone production, joint health, and absorbing fat-soluble vitamins. 20-35% of total daily calories. Avocados, nuts (almonds, walnuts), seeds (chia, flax), olive oil, fatty fish (salmon).
Nutrient Role in Back Health Best Sources
Calcium Essential mineral for strong, dense bones in the spine. Dairy (milk, cheese, yogurt), leafy green vegetables (kale, broccoli), fortified juices/cereals, tofu.
Vitamin D Crucial for the absorption of calcium. Sunlight exposure, fatty fish (salmon), fortified milk, eggs, supplements.
Magnesium Aids in muscle and nerve function; essential for bone structure. Spinach, almonds, black beans, whole grains, avocados.
Collagen/Vitamin C Protein structure for spinal discs and ligaments. High-protein foods, bone broth (for collagen), citrus fruits, bell peppers, broccoli (for Vitamin C).
. Hydration and Timing
Hydration: Drink plenty of water throughout the day. Dehydration can affect muscle performance and spinal disc health (which rely on water for cushioning).
Pre-Workout: A meal rich in carbohydrates and moderate protein 1-2 hours before training will fuel your workout.
Example: Oatmeal with a scoop of protein powder and berries.
Post-Workout: A meal or shake containing protein and carbohydrates within an hour after training helps kickstart muscle repair and glycogen replenishment.
Example: Chicken and rice, or a whey protein shake with a banana.