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Chris Quenby is an Internationally Acclaimed Taekwondo and Kickboxing Champion with a BSc in Sport and Exercise Science from Loughborough University - arguably the number 1 Sports University Globally. In this article, I’m going to share with you my favorite back exercises and how I like to program my back workouts.
The four muscles that make up the bulk of the back, and that need to be well developed, are the trapezius, rhomboids, latissimus dorsi, and erector spinae.
There are a few smaller bundles of muscle that matter as well, such as the teres major and minor, and the infraspinatus.
The result is a weak-looking back that has a V-taper but nothing else–nothing to show for in the middle, and small erector spinae. Like all major muscle groups in the body, the back responds best to heavy, compound weightlifting. You need to pack on quite a bit of size to develop a great back, and when you want to maximize muscle growth, you need to focus on lifting heavy free weights. Many people want to get in shape without having to spend the money and the time it takes to go to a gym 3-4 times a week. This yoga for weight loss sequence is designed to reunite you with not just your abs but your mindful core.


Muay Thai is without a doubt one of the most popular forms of martial arts practiced all over the world today. Muscle bulk starts to decline around the mid thirties in men and women and more or less accelerates as you age past fifty. Going on a high-protein diet may help you tame your hunger, which could help you lose weight.
For a comprehensive workout plan and nutrition guide, check out our popular Get Fit at Home 8-week program. Complete the included Warm-up & Dynamic Stretches before beginning the workout in order to raise your heart rate, prepare your muscles and joints for the exercises to follow and prevent injury. If you are a beginner, complete the recommended sets and repetitions, taking a 60 to 90-second break between exercises.
Follow each workout with the included Post-Workout Stretches to kick start recovery, maximize results and help prevent injury. Get it right now and join over 160,000 others to receive more free resources and occasional updates!
He is passionate about Sport, Fitness and Vitality.Body Fitness specialises in Fitness Regimes targetted at Weight Loss, Cardiovascular Fitness, Strength Training and Muscle Hypertrophy.


The breakthrough occurred when I changed my workouts to what I’m going to share with you in this article. And fortunately the best back exercises do both–they build depth, thickness, and width. You’re not going to build a big, strong back by drop- and super-setting the pulldown machine. And, as a corollary, the heavier the weights and greater the sets, the less often you can train the muscle group. For an added challenge and an intense caloric burn, complete the workout as a circuit performing each exercise one after another with no break until the entire circuit is complete. This workout focuses on developing core strength, endurance, and stability while helping you burn excess fat for a mode defined mid-section.



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