Back Exercises that build Muscle-converted

1. Back Exercises that build Muscle Consistent, and progressive muscular training is the best way to increase muscle size(also known as hypertrophy) and strength). It’s also important to understand that building and sustaining muscle requires energy. Your body will not build additional muscle mass unless your caloric intake can sustain more muscle mass. If you are committed to increasing muscle mass, it is worth considering working with a registered dietitian to review the number of calories and distribution of macronutrients in your diet. Adequate nutrition combined with muscular training will help you build and maintain more muscle. The following back-exercise recommendations are divided into three general sections of muscle groups: upper, middle and lower. No group is more important than the other, so be sure to include exercises for each group. Increasing muscle size through progressive muscular training means stronger back muscles with an increased work capacity. Recommended Exercises: Upper and mid-back: Lat pull-down (wide hand position targets latissimus dorsi; narrow hand position increases biceps engagement) Mid-back: •Cable face-pull

2. Mid-back and low- •Suspension trainer row Low-back: •Stability ball back extension Recommended Repetition Scheme- Since the goal here is to build muscle, the repetition scheme should be at least six to 12 reps of three to six sets of each exercise. It’s a good idea to start with lighter weights and fewer sets and work up to more sets using heavier weights over time. Be sure to plan one week of movement recovery or “de-load” every five to six weeks to ensure you can continue to see improvement in your strength and muscle hypertrophy. Going all out for too long can cause overtraining, overuse, staleness, and plateaus.