Did you know? The teres major originates from the inferior angle of the scapula...
Is your New Year's resolution aimed towards gaining overall mass? Then learn and use the most effective training tips & techniques. Utilize these along with back anatomy descriptions, exercises, and a fully loaded workout plan!
Break down the back compound and isolation exercises.
Layout of the mass-building workout for the back.
New Year's Resolution 2009 Edition: Mass-Building - Back
The 2009 edition of the New Year's Resolution: Mass-Building Series has arrived! In this newly updated and improved edition, additional anatomy and physiology is revealed at the basic level, with the inclusion of the many different joints. Also, many new exercises are introduced, and every workout is expanded.
Of course, all of the fundamental information from the first series is still present, with some of it revised and updated. This will ensure that you continue the great progress that you've made since last year's mass-building New Year's resolution.
For the newcomers, this is your chance to learn all of the vital information to building muscle mass and truly achieving your newly set mass-building resolutions.
Today's focus is on the back, which primarily consist of the latissimus dorsi, teres major, rhomboids, and erector spinae muscles.
2008 MASS-BUILDING SERIES
New Year's Resolution: Mass Building!
Is your New Year's resolution aimed towards gaining overall mass? Learn and use the most effective methods by utilizing these anatomy descriptions, exercises, and workout plans! [ Click here to learn more. ]
Basic Back Anatomy And Physiology
Let's first look at the basic anatomy and physiology of the back, so you know the different parts of the muscle groups and the movements produced.
Click To Enlarge. You Should Know The Different Parts Of The Back.
Main Back Muscles
Latissimus Dorsi
The latissimus dorsi are also known as the lats.
Origin: Thoracolumbar Aponeurosis, Inferior 6 Thoracic Spinous Processes, Iliac Crest, And The Inferior 3rd To 4th Ribs.
Insertion: Intertubercular Groove Of The Humerus.
Action: Extension, Medial Rotation, And Adduction Of The Humerus.
Teres Major
Origin: Inferior Angle Of The Scapula And Lower Third Of The Axillary Border Of The Scapula.
Insertion: Medial Lip Of The Intertubercular Groove Of The Humerus.
Action: Adduction And Medial Rotation Of The Humerus.
Rhomboid Major
Origin: spinous processes of T12-T15.
Insertion: medial border of the scapula.
Action: retraction and rotation of the scapula downward.
Rhomboid Minor
Origin: spinous processes of C7 and T1.
Insertion: medial border of the scapula.
Action: retraction and rotation of the scapula downward.
Erector Spinae
The erector spinae are also known as the spinal erectors and are divided into three portions: iliocostalis, longissimus, and spinalis.
Iliocostalis:
Origin : thoracolumbar aponeurosis.
Insertion: transverse processes.
Action: extension and lateral flexion of the spine.
Longissimus:
Origin : thoracolumbar aponeurosis.
Insertion: mastoid process.
Action: extension and lateral flexion of the spine.
Spinalis:
Origin : ligamentum nuchae.
Insertion: occipital bone.
Action: extension and lateral flexion of the spine.
BACK ANATOMY Click Text For Info.
Mass-Building Exercises
Now that you know the basic anatomy and physiology of the back muscles, it's time for you to learn about their mass-building exercises.
Straight-Arm Pulldown (warm-up exercise)
The straight-arm pulldown is an isolation movement used as a warm-up exercise for the back.
The pull-up is a compound movement used to build mass and quality in the lats. This exercise also builds the teres major, rhomboid major, and rhomboid minor muscles. The use of lifting straps is recommended, in order to decrease the use of the biceps and shift most of the workload onto the lats.
The v-bar pull-up is a compound movement used to build mass and quality in the lats. This exercise also builds the teres major, rhomboid major, and rhomboid minor muscles. The use of lifting straps is recommended, in order to decrease the use of the biceps and shift most of the workload onto the lats.
The wide-grip pulldown is a compound movement used to build mass and quality in the lats. This exercise also builds the teres major, rhomboid major, and rhomboid minor muscles. The use of lifting straps is recommended, in order to decrease the use of the biceps and shift most of the workload onto the lats.
The close-grip pulldown is a compound movement used to build mass, width, and quality in the lats. This exercise also builds the teres major, rhomboid major, and rhomboid minor muscles. The use of lifting straps is recommended, in order to decrease the use of the biceps and shift most of the workload onto the lats.
The barbell row is a compound movement used to build mass, thickness, and density in the lats. This exercise also builds the teres major, rhomboid major, and rhomboid minor muscles. The use of a slightly wider than shoulder-width apart grip is recommended.
Click To Enlarge. Barbell Row. Video : Windows
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Single-Arm Dumbbell Row
The dumbbell row is a compound movement used to build mass, thickness, and quality in the lats, teres major, rhomboid major, and rhomboid minor muscles.
The two-arm dumbbell row is a compound movement used to build mass, thickness, and quality in the lats, teres major, rhomboid major, and rhomboid minor muscles.
The T-bar row is a compound movement used to build mass, thickness, and density in the lats. This exercise also builds the teres major, rhomboid major, and rhomboid minor muscles. The use of a V handle placed under the barbell is recommended.
The cable full range of motion lat pulldown is an isolation movement used to build quality in the lats, teres major, rhomboid major, and rhomboid minor muscles.
The barbell deadlift is compound movement used to build mass, density, and power in nearly all muscle groups, especially the erector spinae. It is a difficult movement to master and should be performed with lighter weights until correct execution is achieved. The use of an overhand grip is recommended, in order to prevent and/or reduce the risk of a bicep tendon tear.
Click To Enlarge. Barbell Deadlift. Video : Windows
Media
Hyperextension
The hyperextension is an isolation movement used to build the erector spinae muscles.
Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the back.
Compound Exercises
All compound exercises in the workout plan require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 8, 6, and 4 reps with heavy weights, for mass building purposes.
There are two exceptions to the above. The first is the straight-arm pulldown and incline bench pull, which are both isolation exercises used for warm-up purposes in the workout plan. They each require three sets, which consist of 25, 20, and 15 reps with light weights.
COMPOUND EXERCISE ARTICLE
Compound Exercises Versus Specialization!
More power is being generated in a standing press of 450 pounds than in a bench press of 600 pounds. Learn more from the legendary Arthur Jones! [ Click here to learn more. ]
The second exception is the pull-up and v-bar pull-up, which do not require a warm-up set. The pull-up and v-bar pull-up require 4 sets of 12 reps with one's own bodyweight.
Isolation Exercises
All isolation exercises in the workout plan also require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 12, 10, and 8 reps with medium to heavy weights for mass building and safety purposes.
There is one exception to this. The hyperextension requires 4 sets of 15 reps and no warm-up set is required. The hyperextension should be performed with light weights or no weights, for muscle growth, quality, and safety purposes.
Mass-Building Workout Plan
Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one back workout each week. After the fourth week is completed, the workout cycle needs to be repeated.
With all of this information, you should be well on your way to achieving your mass-building New Year's resolution. All you need to do now is apply this knowledge and follow the workouts. You will be in for a surprise once you start packing on the muscle mass!
Click To Enlarge. 
Click Here For A Printable Log Of The Week 1 Workout.
