December 16, 2019 10 min read
If you’re serious about dedication changing your workout to compound exercises rather than just relying on machines that only target isolated muscles and keep you from getting the most out of your upper body workout, you need a solid group of back exercises and bicep moves that will get your body ripped in an efficient way.
If you haven’t made this change in focus to your workout routine, you may be wondering if there’s really a big difference between the two approaches. The answer is, you bet there is! Compound exercises have many benefits, which include:
All of these benefits together make your muscles stronger in the long run, grow rapidly in a healthy way, and they help you make the most of your precious time at the gym to get results fast.
The most important thing to remember is that form is more important than weight. You need to make sure you “feel it” in the right areas. Weight lifting is not just about mindlessly lifting heavy objects. It takes concentration and strategy. It takes focus and mind and body coordination.
It can be tempting to choose a heavier weight at first, but if the weight is too heavy you use other muscles to assist, or even worse, you use your body weight to help the dumbbell up, but that defeats the purpose and takes the focus away from your back or biceps. Be sure to keep the weight low at first and concentrate on squeezing and contracting the muscle groups you are targeting.
Some ask the question, is it crucial to do back exercises and a bicep workout in the same session? While it’s not required, it makes sense to exercise the two together. If you’re thinking about combining muscle groups in a strategic way, then you should know that the biceps are a tertiary muscle when it comes to the back muscles. They are a tertiary helper when it comes to doing pull-ups, deadlifts, bent-over rows, and arm pull-downs. This is not the same as using your body weight to help you lift heavy weights but is more along the lines of focusing on specific muscle groups. Muscles work together. If you strengthen the ones that help each other you get the best back possible.
It’s best to make a schedule for yourself for your weekly routine. If you work out biceps and back on Monday, you should do the chest, shoulders, and triceps on Tuesday. Moving onto legs for Wednesday and Thursday, you can do glutes, hamstrings, and rear deltoids one day and then quads and calves the next. Friday is a great day for cardio. Basically, the point is to think about all the main muscle groups you want to strengthen and then make sure you get all of them by the end of each week. Consistency and thoroughness are key. With intense strength training, you have to keep a balance and make sure you get all muscle groups to keep things even.
You shouldn’t be putting stress on your body without knowing your anatomy facts. By knowing which muscles are doing what, you not only take away the mystery about what is actually happening in the strengthening process but also know how to identify which is which in case of an injury.
The options are limitless when it comes to the way to strengthen your back, but since we’re focusing on the most efficient and effective ones, we’re narrowing down for you the best ones.
What is the advantage of this? You can produce better results with muscle variation. Your body needs to constantly experience a change to get the best results in your workout. Sometimes that means increasing the weight, sometimes that means changing up your strengthening routine or number of reps, sometimes it’s as simple as twisting the arms to a different position. You can also improve your grip with a neutral grip.
The muscles in your lower back all work for the spine, to support and strengthen it, and to keep your torso flexible so it can twist, turn, and bend over.
Many people make the mistake of skipping lower back workouts. They look in the mirror and they choose to work out only the areas they see in the reflection. But as mentioned before, you need to target all major muscle groups in your body so that you can get the most satisfying results and reap the health benefits of being ripped, not just the external ones. If you are lifting with lighter weights just to get the techniques down, you should do several rapid reps of each exercise, making it a superset. If the weights are heavy, three sets each is ideal.
The biceps brachii (shortened to biceps) are the muscles that involve movement in your elbows and shoulders. There are two heads, or points of origin, in each bicep. Both heads join at the elbow, but the muscles control motion in two different joints: the shoulder and elbow. The biceps are one of the most variable muscles in the body, which is why they are so often the main muscle targeted during exercise.
The tendons that attach the biceps to the arms are vital to the muscles working the way they should. The tendons that connect the shoulder the arm are called proximal biceps tendons. The tissues that connect to the elbow are called the distal biceps tendon. These tendons have to be stretched and warmed up before lifting heavy objects because they can easily or be pulled. If that happens, you can get seriously injured.
As you may have guessed or even experienced yourself, biceps are one of the most common places for injury from workouts. The most common injuries are sprains, ruptures, and tendonitis. These all basically happen when the bicep is overused or forced into unnatural positions. Rookie weight lifters often have these problems when they first start because they do not know the right motions for the exercises they are attempting. If you are a beginner yourself and you are not sure of any of the moves we mention here, you might consider getting a trainer or coach to show you the ropes and help you get started.
If you stick to the back and bicep workout we’ve outlined here, you will establish a solid routine and can repeat the workout weekly. As you get stronger and more familiar with the moves, you can switch out certain moves for something that helps you reach your personal goals better. The most important thing is that you understand your body’s anatomy and know what muscles you need to work on. Start light and then keep it up with the gradually increased weights, quality supplements, and a good warm-up and cool down.