How to Get a Ripped Back in 20 Days

As the summer season approaches, we are all prone to a bit of vanity. Consistent and progressively more difficult workouts are typically how you develop a favorite body part to prepare for swimsuit weather. However, if you want results fast, there are shortcuts you can take to help gain muscle growth and strength. If you want a ripped back in 20 days, for instance, your best bet is to develop a workout based around pull-ups.

Instructions

    • 1

      Perform negative pull-ups by standing on a stool or weight bench and gripping the bar at shoulder width, with your palms facing away from you. Jump up so that your chin is above the bar and you are supporting your own weight. Slowly lower yourself below the bar until your arms straighten. Perform this exercise for eight to 12 repetitions.

    • 2

      Grip the bar at shoulder width with your palms facing towards you. Perform eight to 12 negative chin-ups with this new grip.

    • 3

      Find a spotter who will assist you as you work your way towards performing full repetitions of pull-ups using each grip. Aim to perform two sets of palms-toward-you chin-ups and two sets of palms-away pull-ups, with minimal assistance. Each set should consist of six to 12 repetitions.

    • 4

      Vary the difficulty of this exercise by widening or narrowing your grip. Suspend weights from your body to make the repetitions more challenging.