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4 Moves For A Stronger Back by Ranjeet Singh Ricky

Ranjeet Singh Ricky is the first Indian to win WBFF Muscle Model title. In the video, he shows 4 powerful workouts which if done correctly, have the potential of making you gain massive back over the period of time.

Ranjeet Singh Ricky is the first Indian to win WBFF Muscle Model title. He is preparing for several other international competitions. He believes in continuously improvising his exercise moves so that he can gain maximum out of his workouts. In the video, he shows 4 powerful workouts which if done correctly, have the potential of making you gain massive back over the period of time. Do not forget to warm up with light and long set of each exercise before proceeding to the main sets.

He gives very important tips while carrying out the exercises. The general tips include:

  1. It is very important to connect your mind with muscles while carrying out any exercise.
  2. Perform slow movements, feeling the squeeze and pausing for at least a second in a positive rep.
  3. In the negative rep, come back to the starting position slowly and do not just let it go quickly. It is important to feel the movement of your muscles.
  4. Lifting heavy for gaining mass yields but lifting heavy is secondary. Primary and most important thing is to connect your muscle-movement to your mind, perform in the right posture and carry out the exercise slowly.
  5. Keep yourself hydrated in between the workouts, you can have energy drinks, glucose water or plain water.

The 4 gym workouts for a stronger back which Ricky has demonstrated are as follows:

1. Pull-Ups | 5 Sets X 12 Reps

Hold the overhead pull-up bar keeping your hands shoulder-width apart, neither too wide and nor too close to each other, with a neutral grip. Lift your legs by bending your knees a little and work with your arms, shoulder and lat muscles to pull your body up till your chin reaches above or on the level of the bar, inhale while doing so. Exhale while coming back down slowly, on the same pace as you went up. Hold at least a second on the top.

2. Seated Row | 4 Sets X 10 Reps

This is a mass building workout so it is imperative to lift heavy in this one. It is also important to pay attention to your posture. Sit on the rowing machine, hold the handles, keep your back straight, knees a little bent. Now, pull the handles towards you till they reach your chest, inhale while doing so. Hold the contraction for a second and then take them back while breathing out. Do not lock your knees while pulling it towards yourself, keep the knees a little bent to avoid injury. Avoid leaving with a jerk.

3. Lat Pulldown | 3 Sets X 12-15 Reps

Sit under the lat pulldown machine and hold the overhead cable bar with neutral grip, not too wide and not too close, hands should be shoulder width apart. It is a myth that if you do it with wide grip, it will give you a broader back. There is not scientific logic to it and hence, holding it on a natural distance and feeling the muscles works correctly for you.  Keep your back straight and pull the bar towards you until it reaches your chest. Inhale while doing so, hold for a second and then take the bar back to the original position while exhaling. Repeat.

4. T-Bar Row | 4 Sets X 10-12 Reps

Lie inclined, face towards the bar. Your upper chest should be above the seat rest and back should be straight. Taking the right position before starting this workout is the key to the most effective outcome. T-Bar machine minimizes any chances of injury so is the best option to this workout. Here hold the upper handles, with wide grip, with both your hands. Bring the bar as up as you can while breathing in, hold the squeeze for while and then take it back while breathing out. Lift 70% to 75% of you capacity like Ranjeet Singh Ricky does. The key is to concentrate on your muscle movement while performing this workout and you will definitely see the desired change in your body with it!

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