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Better moves for a bigger back

There comes a time when you’ve done rows and pull-ups to oblivion and reach a plateau in strength, muscular development, or both. That’s when it’s time to think outside the box. These hidden tricks can help you do just that.

Master these moves to pack muscle and size onto your glutes, quads, and hamstrings.

Most guys focus on training their upper bodies hard, attacking chest workouts, arm workouts, and ab sessions with fierce vigor. But here’s a secret: If you want all that superheroic torso training to be worthwhile, you’ve got to spend serious time building those wheels, too.

These are the moves that will build the upper-body strength and size you want

The fitness world has never been more overwhelming than it is now. From isolation exercises to full-body exercises to flows to exercises that help you perfect those other exercises, the moves at your disposal are as vast as ever.

If you're over 6-5 or have long limbs, consider these training tweaks.

Throughout your life, there are many instances in which being tall can help. The basketball court is one of them. Grabbing things off the top shelf or painting the topmost corners of your house is another one.

How to target the hardest to hit muscle

The deltoids are an easy muscle to hit… unless you’re talking about the rear deltoids. Targeting this muscle group takes more than doing standard dumbbell reverse flyes. Here’s what you need to know and do.

Your honest answers to these questions are more important to your lifting success than any specific program or diet. Check 'em out.

You can read all the most cutting-edge research you want to convince yourself that you’re on top of it, but if you’re not 21 anymore or genetically gifted, you’ve got to get real.

You can find several similarities between training the average person and training the competitive athlete.

Training sports athletes requires an attention to injury prevention that transcends that of general population clientele, simply because their performance on the court or field is directly contingent on the training put in on the weight room floor. With that said, conventionally performed exercises may not be in the best interests of every athlete, especially when dealing with players who are larger than average, taller than average, and who may possess leverages that are favorable to excel in their sport, but unfavorable to excel in the weight room.

Dumb mistakes made by smart lifters

When it comes to pulldowns, chin-ups, rows, or any other upper back dominant movement, you first engage your back muscles by drawing the shoulders away from the load. That’s like, rudimentary.

Your badassery is about to take a back seat.

I’ve written a lot on Bodybuilding.com about different ways I like to take the ego out of lifting. I’ve let you know how getting brutally strong may get you hurt, why you need to stop maxing out, and why you need to earn training “rights” you may be taking for granted. What do all these have in common? Taking things down a notch and focusing more on the weak links in your chain, rather than testing that chain with the amount of weight you can lift.