Muscle Sport Magazine

Back Training For Women’s Bodybuilding

Ripped Vixen rear lat spread

The back muscles are extremely large and take up the most space on the body. Their workouts can be divided into two separate muscle groups within your program. I like to train my upper lats one week, and focus on the low back area every other week during my offseason.


Training the same muscle groups every other week allows more time for rest and growth.  Resistance training can be very taxing on the nervous system so it’s important to not only get the proper amount of sleep each night, but also enough recovery time in between workout days.  This will help to build width as well as thickness in the back. A “V-taper” shaped back with broad shoulders helps to create the illusion of having a small waist.


One week my low back gets trained by starting with hyperextensions. It helps pre-fatigue the muscles and really isolate the Erector Spinae. This also prepares the body for Romanian-style deadlifts.  The trapezius muscles are getting worked during this strenuous exercise as well. Straps must be worn in order to hold that large amount of weight properly so the hands and forearms are protected!


Every other week, the upper latissimus dorsi, also known as “lats” get pumped.  Lat pulldowns are performed at the beginning of my training. Most pulling exercises will work on this day. Any seated or bent over rowing movements will target this area of the back. The key is good form. My schedule is very busy like most people’s so every workout counts!


If you need help with a diet or exercise program please visit my website and follow me on Twitter.


Ripped Vixen started competing on the east coast in 2007 and took 2nd place in her first Bodybuilding show.  Since then, she has won two championships in Open Women’s Bodybuilding and the Overall Championship in Figure.  Ripped started playing sports at the age of 4 and has been competing ever since.  She began a serious lifting program at age 15 which greatly improved her athletic performance on the field. Growing up the Vixen played basketball, field hockey and softball and continued scoring points on the forward line in basketball and field hockey throughout High School.  An athletic director recruited her to play for their NCAA Field Hockey team at a local college. While earning a psychology degree she was introduced to a new sport, lacrosse, where RV instantly excelled in defense.

After graduating on the Dean’s List, Ripped Vixen missed that competitive edge she has known her whole life. All that time invested in the gym inspired RV to become a personal trainer. She truly developed a passion for health and fitness.  Shortly after acquiring a NASM certification she started her own business personal training.  Eight years later, the muscle queen resides in Los Angeles training celebrities for a living.  Ripped has fulfilled her dream as a professional bodybuilder in Southern California working out at Gold’s Gym Venice!  This is when the growth process really started to change and you could see her physique morph drastically. Fans have inspired Mistress Ripped Vixen to show off her ripped body by performing live on webcam. She flexes her oiled muscles wearing a thong bikini or sexy lingerie.  Check out her show times by following @RippedVixen on Twitter!

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