So many people are incredibly misguided when it comes to bodybuilding that it never ceases to amaze me. Almost everyone is desperate to figure out the key to gaining muscle fast, but few people really know how to properly channel their efforts to achieve their goals.

To most lifters, it's all about building a huge chest and arms. Every week, they try to hit set after set of endless bench presses or barbell curls in search of the massive muscle gains that they crave.

Obviously, their dream of gaining muscle fast doesn't happen.

Although gaining muscle fast in your arms and chest seems like a big deal for creating a good physique, these muscles don't do that much if you compare them to other major muscle groups.

The muscles of the back: traps, lats, spinal erectors, rhomboids, and lower back muscles are so much more important.

It's pretty clear why these muscles get neglected by most lifters...

1) Your back is not something you can see in the mirror, and certainly not one of the most "showy" muscles.

2) Training the back is far more stressful to the body than training your chest or arms.

3) Most lifters don't have any idea of the importance of these muscles and their development.

If you want to know a secret...

Trying to appear as wide, thick, and powerful as you possibly can is achievable in a short time span once you have a well developed back.

Did you know that 70% of your upper body muscle mass is from this part of your body?

If you want a strong, thick upper body, all you need are bulging lats and wide trapezius muscles that can be obtained by gaining muscle fast on your back.

If you want a truly impressive back, you need to get off the bench press, put down the EZ curl bar, and learn about an uncomplicated, step-by-step workout plan that will really help you in gaining muscle fast.

Here are the four major movements that will properly develop your back...

1) Deadlifts

There's very little I can say that will adequately express the importance of this lift. There is very little that can even come close to the effectiveness of a basic, bent-legged barbell deadlift in terms of gaining muscle fast.

It helps you exercise every inch of your body and is irreplaceable in developing strong, thick back muscles. The deadlift should be the cornerstone of your workouts as it works your total back complex.

2) A vertical pulling movement

This will help you get that wide, v-tapered look from behind since you are targeting your lats. Consider incorporating vertical pulling exercises like chin-ups (overhand or underhand), v-bar pull downs, and lat pull downs.

If your goal is gaining muscle fast, I'd go with the basic overhand chin-up. This is the most important of all vertical pulling movements and will stimulate your lats to the max.

3) A horizontal pulling movement

Horizontal pulling movements, also known as "rows", place their emphasis on the upper/middle portion of the back and will also stimulate the lats. You can choose from one of the many different rowing movements-cable rows, seated machine rows, dumbbell rows, and bent over barbell rows.

When it comes to gaining muscle fast, free-weight rowing movements are the best option. Barbell rows are what I recommend, although bent over dumbbell rows are a great choice as well.

4) A shrugging movement

Although it's not as important as the above mentioned lifts in gaining muscle fast, it's still helpful to target the upper traps and develop that mountainous, diamond-shaped look from behind. You can use a basic barbell or dumbbell shrug.

To put it in a nutshell..

Deadlifts - 2 x 5-7 reps.
Overhand Chin-Ups - 2 x 5-7 reps.
Bent Over Barbell Rows - 2 x 5-7 reps.
Barbell Shrugs - 2 x 10-12 reps.

When you want to be gaining muscle fast, optimal gains in back size and strength are easily achievable with the above routine.

Ultimately, if you take every set to muscular failure and emphasize quality instead of quantity, this routine provides gives you enough stimulation for maximum back growth, even though it doesn't look like much. I'm still seeing steady progress in both back size and strength after using this same routine for many years.

Maintain a log of your workouts and increase either the weight that you lift or the number of reps that you perform (within the given rep range) on a weekly basis.

Once you start doing this workout once per week with full effort, you will experience serious gains in your upper body and it will appear wider, thicker, and more muscular.

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