Girl, working out of the back! =)

H

hs89

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I feel like I am much stronger in my stomach than back, eventhough I try to work out as much. I have also asked one of the trainers at my gym about exercises, but he said that its normal to be weaker at the back, and he didnt think I should prioritise it anymore than I already do.

But I wish I could get a better work out for it! Do any of you know how to get a back like this? (photo added) any exercise you would recommend?

please tell :)

looking forward to answers! =)
 

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deadlifts
chins
pulldowns
bent-over-rows
cable-rows
planks
hypers
revers-hypers
 
Buzz nailed it. And your back should be among your strongest muscles! You use your back muscles in almost everything you do. Wanting a strong back is great!
 
ok thank you =) but I have one concern.. I see that loads of the exsercise you have suggest, not only workout the back but also arms, and I am afraid to get big arms, as I dont think thats as nice on ladies.. Its ok to have a little muscles there, but not as much, and since I am going to train hard at my back, I am afraid that this will affect my arms.
 
I wouldn't worry too much about getting big arms, that is something that takes a long time! If I were you I'd just try to do the exercises and see how it goes, if your arms suddently start growing a lot (which is very unlikely) then stop those exercises and post here and we'll see what we can do :)

Anyways, deadlift is probably one of the best back builders and that doesn't work the bis, only forearms, and they won't get big very quickly from just deadlifting. So don't worry about it too much :)
 
i'd say keep the weight you use low so that you get about 20-25 repetitions every time you do it. that way your away from building too much muscle mass and more towards toning and getting defined. but yeah, i like the bent over rows for your back. (keep up the cardio as well of course!)
 
Theres something about that picture that always makes me come back to this thread to look at...I don't think its her back though :D
 
TarHeelBred said:
i'd say keep the weight you use low so that you get about 20-25 repetitions every time you do it. that way your away from building too much muscle mass and more towards toning and getting defined. but yeah, i like the bent over rows for your back. (keep up the cardio as well of course!)
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Defining is the action of losing body fat, this is done by getting in a calorie deflict, this is what she needs to do eventually (unless she has very little fat now), but she should probably try to build some muscle first.

So.. why build muscle when you can tone?

Because you can't tone. Muscle tonus is how tense a muscle is when you relax, muscles have tension even when you're not using them, this cannot be improved by doing high reps.

People need to get away from the idea that women shouldn't build muscle to look good, they should! They won't get big and bulky over night, not even men get big and bulky over night and we've got about 14 times the amount of testosterone woman have.
 
the girl in the picture doesnt seem to have a lot of muscle so i wouldnt go overboard. i guess you'll have to have some to look good. id still try to keep the repetition around at least 15.

but you seem like a good looking girl and you look in shape so i guess it depends on how much muscle you already have.

as for your arms, you'll probably build some muscle on them if your going to work your back. i'd still experiment a little bit before settling for something that really works.
 
men have at least 10 times the amount of testosterone that women do,so for a women to build massive muscles its going to be at least 10 times as hard so dont worry about getting huge unless your going to take steroids.
 
TarHeelBred said:
the girl in the picture doesnt seem to have a lot of muscle so i wouldnt go overboard. i guess you'll have to have some to look good. id still try to keep the repetition around at least 15.

but you seem like a good looking girl and you look in shape so i guess it depends on how much muscle you already have.

as for your arms, you'll probably build some muscle on them if your going to work your back. i'd still experiment a little bit before settling for something that really works.
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why should she stay around 15 reps? Do you disagree with my statement that you can't tone?
 
hey im just giving my two cents so lets cool it eh?

theres a lot of ways to get where you want and a lot of different beliefs that people have. you like low reps, i prefer high.
 
thank you all for answers! :D I have already started with the exercises! So I have to say that youve been great help so far! =)
Hopefully I will see my results soon too.! :p=)

I do find it a bit hard to answer on if I have much bodyfat and how much muscles I have though.. I work out pretty often and eat healthy so I don’t have a that high mass. But on the other hand, Its not as low as it could have been.. I do got muscles, but not that much.

One of you said that the girl on the picture didnt have that much muscles. I know she has very low bodyfat, so maybe the right thing to do is to workout the exercises Buzz suggested but at the same time try to eat less.? or is it better to first consentrate at building mucles, and then start to lose bodyfat? In the order as you said Karky. Is doing both at the same time a bad idea?


and when it comes to eating less.. Is it okay to have a day off? Like one or two meals during the week that I can eat whatever I want? :) I have heard much different about this. But one thing is that if you eat healthy and good food everyday, and then take one day off, where you have one or two meals with what you want, ex. candy and junk food. Then your body will get a “(sugar) kick, and burn it all off. Do you have any knowledge about this?! I think it would be good to know, as its sad if it ruins

I am also wondering about, when it comes to the amount of repetitions. You have said different things. I Now do 15*3 one week + one day the same week I take 5 rep at the heaviest I can manage, and next week 13*3 + 5 at the heaviest one day, and then I repeat from the start. Is this a okay amount of rep, or do you think I should go it higher??
 
When it comes to the arms, I guess your right, that it takes longer time for women to develop muscles, than it does for men. I will continue with the exercises, and see, if I eventually ends up with biig arms, I will give a shout :p
 
Derwyddon said:
Except if you give crappy advice we're going to call you on it because we're here to help people reach their goals not waste their time. :)
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Haha alright touche but i still think im partially right (i'll give in a little).

about your diet, if you want to lose weight, you'd have to burning more than you eat which you hear a lot but since your also trying to build some muscle you'll have to find a common ground where you eat enough so that you build muscle but dont eat too much so you can also burn a little fat. I would suggest eating foods that are healthy (low in bad fat, calories, etc) but also filling. Fruits which have natural sugars and oatmeal with honey, cinnamon, PB (for taste) are good. if theres a healthy substitute for something you'd normally eat (like wheat bread instead of white on your sandwich, mixed nuts w/o too much instead of chips) will also help. this way you can still eat and feel full but wont be putting empty calories in your body. I'm not sure if this all actually works but its just what i do and i mean i guess it kinda makes sense.

And for me, its definitely good to take a day or couple of meals off where you let yourself go and eat the stuff you like. it wouldnt really make that big a dent in your program and it keeps you going so that you dotn give up easily. i mean trying to go super healthy 7 days a week, 52 weeks a year will wear you down until you finally give up.
 
hs89 said:
ok thank you =) but I have one concern.. I see that loads of the exsercise you have suggest, not only workout the back but also arms, and I am afraid to get big arms, as I dont think thats as nice on ladies.. Its ok to have a little muscles there, but not as much, and since I am going to train hard at my back, I am afraid that this will affect my arms.
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Firstly, I really don't think that her back is very big or that muscular. I must be a freak ... no wonder people stare at me.

The chances of your arms getting big are remote. It's a myth that women who lift weights end up looking like men. In order for women to build muscle like men, we have to BECOME MEN biochemically, i.e., take androgens.

It is true that to get large back muscles, your arms do have to be strong enough to pull the weight. That doesn't necessarily equate to bulk. It depends on how densely your muscle fiber is packed.

Muscles all work together, so if you're going to work on your back musculature, it's a good idea to work on your pecs and delts, too, or you might end up with odd looking posture :)
 
Phate89 said:
Theres something about that picture that always makes me come back to this thread to look at...I don't think its her back though :D
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As a female, I can't help thinking that she needs to do some serious squats. That's a pretty flabby butt. Men really like that, don't they :D

I'm just jealous because she has fat and I don't ;)
 
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