Having trouble gaining the serious muscle you want? Are you exercising a lot with small changes to your body? Do you want to achieve that ripped look that men and women will envy and desire? This article will reveal three ways to thicken and strengthen your lower back muscle to create your best physique and how to avoid injuries that can derail heavy lifting for months or even permanently.

Tip No. # 1: DEAD LIFTS are as basic as an exercise to target rapid muscle growth in the lower back – they also affect the traps, lats, and thighs to varying degrees.

Start with a barbell on the floor right in front of your shins; Bend your knees, grab the bar and stand up. As easy as it may sound, proper form is paramount for safety and efficacy. Always lift with your thighs first, keeping your head upright. Pull the bar up as close to your legs as possible (it should actually rub against them). An alternate grip (one palm down, one palm up) will prevent your fingers from giving out before your legs or back are properly loaded.

Proper warm-ups followed by sets of six to eight reps will stress your lower back along with other important muscles. The deadlift should not be performed heavy for every lower back workout.

Tip No. 2: GOOD MORNING – Exercise is still one of the best ways to hit your lower back.

Standing with your knees slightly bent, hold a light barbell across the back of your shoulders. Now push your butt back, keeping your lower back arched and taut until you feel your hamstrings reach the maximum stretch point. Unless you are particularly flexible, you will not have to bend your torso (as is often recommended) so that it is perpendicular to the ground. The hamstring stretch indicates where the range of motion ends. Repeat for six to 10 repetitions.

Sometimes it is prescribed that you keep your knees locked throughout the movement. Do not do it! Locking the knees will shift the emphasis to the hamstrings and greatly increase the likelihood of a visit to the doctor.

Tip No. 3: HYPEREXTENSION

Assume a prone position on a hyperextension bench or other appropriate flat bench. If you are using a hyperextension bench (either a 45 degree or flat model), hook your feet (back of your heels) under the bar or have a partner hold them if you are using a bench that lacks a component to stabilize your feet / lower body. Let your upper body hang over the front end of the bench. The front edge of the bench / pad should be level with the hip joints. The knees should remain slightly bent throughout the movement.

Then, leading with the head, “hunch” the torso up and back as far as possible, squeezing a maximum contraction in the erectors at the top. Lower yourself to a point where you still have at least half maximum tension on your lower back muscles and repeat for about 10 reps.

Note:

Four out of five people experience significant back pain during their lives, so to avoid being one of them, keep an eye on injury prevention first and building muscle mass second.

Your ultimate body is at your fingertips, as long as you follow the proven principles in this article. Rapid muscle growth is not a pipe dream or only for those with the perfect genetic makeup. Use these strategies in the order listed and very soon you will see that your lower back becomes thicker and stronger. Your lower back is of the utmost importance because it is the basis of your power.