Here is the back workout that I have been doing for the past year or so and have seen great results. This is a good workout for anyone that is a beginners or anyone else who has lifted before and is looking for a new workout. This entire workout takes about 30 minutes. Make sure you use a light weight if you are just starting so you can learn the proper form because you do not want to learn bad habits and lifting with those bad habits can cause injury - not to mention you won't get the results you want. Enjoy this one guys.

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The best way to gain muscle quickly is with a free-weight program and a proper diet. Your goal is to build muscular strength, forcing the muscles to grow bigger. The trick for gaining muscle is to lift more weight with fewer repetitions. If you can do more than 5-6 reps when training, the amount of weight should be increased. Keep in mind, it's important when training with free weights to have a spotter if you're lifting a lot of weight. The idea is to keep the blood-flow to the muscles for as long as possible without overdoing it. A good plan of attack is to have around 4-5 exercises, performing 5-6 repetitions, doing 3-4 sets. It's important to keep a journal recording all this information including the date.

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