On muscle soreness:

Back Exercises For Beginning Bodybuilders
By Rick Mitchell, Thu Dec 8th

From a bodybuilder's perspective one of the most important bodyareas is the back. Not only can it be visually impressive but astrong back is essential for intensive training and day to dayliving. In you are aiming for three things withregard to developing the back muscles:

- Thickness of the upper back (traps).

- Wide lats.

- Highly defined lower back (spinal erectors and lower lats).

As a beginner there are five essential exercises for developingthese muscles quickly:

1. Dumbbell shrugs - 3 sets of 10-15 reps. This exercise willdevelop the traps.

2. Seated V-bar cable rows - 3 sets of 10-15 reps. This exercisewill develop the mid upper back.

3. Bent over barbell rows - 3 sets of 10-15 reps. This exercisewill add thickness to the upper back.

4. Pullups - Aim for 25 reps. This exercise will strengthen theentire back.

5. Pulldowns - 3 sets of 10-15 reps. This exercise will definethe lats.

As with all exercises you need to take care in schedulingspecific body parts. To begin with you should incorporate yourback exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add oneset each week to a maximum of three. At the end of three monthsyou will be ready to move on to more intensive intermediatelevel exercises.

About the author:Rick Mitchell is the creator of the bodybuildingadvisor.comwebsite that provides guidance and information to athletes atall levels of experience. Go to Bodybuilding Advice to learn more about the issues covered in thisarticle.

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