Get A WIDE, THICK BACK ! BENT OVER DUMBBELL ROWS ARE KING!

Nothing fills you out better than having a thick, wide back, While many bodybuilders have big arms, chest and shoulders, those with wide backs mark themselves as people with superior physiques. As discussed in our EMG superfeature this month, bent-over dumbbell rowing is among the best exercises for building the back fast. It also works the biceps, aside from the rhombodis terres major, lats and traps.

To do the exercise, hold dumbbell in front of you, bend at the waist, and bend your knees slightly. Lift the dumbbell to your chest (without jerking); then return the dumbbell under control to the starting position. this exercise will give you a thick , wide, back that will set you apart from the competition.

MAX MUSCLE DON'T OVERTRAIN

Almost every athlete loves the "Rocky" movies. Rocky overcame hardships with this incredible heart and by working harder than this opponents. Unfortunately, the films have contributed to overtraining two generations of athletes involved in almost every sport. Doing too many sets, training too often , or using too much weight will break down your system and make you sick and more prone to injury.

If you work hard but aren't making any progress, perhaps you're overtrained. The American College of Sports Medicine has several recommendations for preventing overtraining in bodybuilding. Periodize your program-set yourself up for intense workouts by including rest and easy days, Rest wehn you feel run down. Don't overdo negative training (eccentric exercise). Don't always go to failure. When you do, give your muscles plenty of time to recover.

In Short, train hard but train smart.