Are you having problems gaining the serious muscle you want to? Are you working out a lot with little changes to your body? Want to get that ripped look men and women will envy and desire? This article will reveal three ways to thicken and strengthen your lower back muscle in making your ultimate physique and how to avoid injury which can derail heavy lifting for months or even permanently.
Tip No. 1: DEADLIFTS are as basic as an exercise can get for targeting quick muscle growth in the lower back region: It also hit your traps, lats and thighs to varying degrees.
Start with a barbell on the floor just in front of your shins; bend at the knees, grab the bar and stand up. As easy as that sounds, proper form is paramount for safety and effectiveness. Always lift with your thighs first, keeping your head up. Pull the bar up as close to your legs as possible (it should actually rub against them). An alternate grip (one palm underhand, one palm overhand) will prevent your fingers from giving out before your legs or back are properly taxed.
Proper warm-ups followed by sets of six to eight reps will stress your lower back area along with other major muscles. Deadlifts should not be performed heavy for every lower back workout.
Tip No. 2: GOOD MORNINGS – Exercise remain among the best ways to hit the lower back region.
Standing with your knees slightly bent, hold a light barbell across the back of your shoulders. Now push your butt backward, keeping your lower back arched and tight until you feel your hamstrings reaching the point of maximum stretch. Unless you are particularly flexible, you will not (as is often advocated) have to bend your torso so that it is perpendicular with the floor. The stretch in the hamstrings indicates where the range of motion ends. Repeat for six to 10 reps.
It is sometimes prescribed that you keep your knees locked throughout the movement. Don’t do it! As locking your knees will divert emphasis to your hamstring tendons and greatly increase the probability of a visit to the doctor!
Tip No. 3: HYPEREXTENSION
Assume a prone position on a hyperextension bench or other appropriate flat bench. If you’re using a hyperextension bench (either a 45-degree or flat models), hook your feet (back of the heels) under the bar or have a partner hold them if you’re using a bench that lacks a component to stabilise your feet/lower body. Allow your upper body to hang down over the forward end of the bench. The forward edge of the bench/pad should be at the level of your hip joints. Knees should remain slightly bent throughout the movement.
Then leading with your head, “curl” your torso up and back as far as you can, squeezing out a peak contraction in your erectors at the top. Lower yourself to a point at which you still have at least half the peak stress on the lower back muscles and repeat for 10 or so repetitions.
Four out of five people experience significant back pain during their lives, so to avoid being one of them, have one eye on injury prevention first and building muscle mass second.
Your ultimate body is within reach, providing you follow the proven principles in this article. Quick muscle growth is not a pipe dream or only for those with the perfect genetic makeup. Use these strategies in the order mentioned and very soon you will see your lower back grow thicker and stronger. Your lower back is of paramount importance because it is the foundation of your power.