Every back day needs to be an “either/or” proposition. You’re either going to start by targeting the upper back, or the lower back. There is nothing in between. Spreading your back movements our in an arbitrary fashion is a waste of your time and effort. You’ll become a jack of all trades, master of none, as you randomly spread movements around with no rhyme or reason. Some bodybuilders try to alternate the angles of approach, hoping to just “get a great pump all over”. In doing this, they waste a lot of potential. Suppose you start back day with deadlifts and achieve a great lower back pump. What should your next exercise be? Many bodybuilders will move on to wide-grip lat pulldowns, and this is a mistake. Their lower backs just received a terrific pump. Why squander it by moving away from the lower back, to an upper back movement? Smart bodybuilders choose to focus upon one area of the back first, them move on to the other sections.

If you are going to start with the lower back, as most bodybuilders do, then your first exercise is undoubtedly going to be deadlifts. This movement is not only effective for adding thickness and strength to the lower back, but it also helps to pack on the mass all over the body. Start with two sets of moderate weight deadlifts to warm up the area, then complete three sets with maximum poundage. Your rep range should be 6 to 10 for these heavy repetitions, and your spotter should check on each repetition to make sure you lock out completely. Following your deadlifts, you should immediately complete 3 to 5 sets of hyperextensions. Your lower back will be completely scorched by this point, and you’ll be ready to walk away from it to hit the upper back, content in the fact you have given the low back the most possible opportunity for growth.

If you opt for the choice of hitting upper back first, then start your day with body weight chin-ups followed by lat pulldowns. Then move on to rowing for the middle back. After that, you will naturally find your way to the deadlift rack, where you will complete the aforementioned deadlift and hyperextension combination. One caveat to training upper back first is that you may want to hit the lower back when you are at your strongest. Deadlifts require the use of a great deal of weight in order to be an effective movement. If you tire yourself out by using a large group of upper back movements, your back is already going to be pretty pumped by the time you arrive at deadlifts. This can lead to an increased likelihood of injury at worst, and reduced workout effectiveness at best.

The same tenets apply to the other muscle groups of the body as well. You use 3 upper chest movements before moving on to 2 exercises for the middle and lower chest. You don’t mix your leg movements – you completely wipe out your quads, then you move on to your hamstrings. Keep targeted areas together and your chances of developing very strong muscle groups increases!

This article is provided from BodybuildingToday.com, the world's leading bodybuilding information site. You can find more free information about Training, Supplement, Diet and Nutritional articles by visiting BodybuildingToday.com.

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