How To Build A Christmas Tree Looking Lower Back
Christmas tree backs is a slang term bodybuilders use to describe a very lean lower back.
When the fat around the lower back is reduced to a very minimum amount the lower back muscle looks a little like a Christmas tree.
Before you jump into this post check out “Top 5 Christmas Tree Backs In Bodybuilding History”
What does it take?
In order to achieve a Chrismas tree lower back you need to have well developed spinal erectors as well as very lower body fat.
Spinal erectors are muscle that are located within the middle of the back.
The leaner you are the more defined and visible your Christmas tree will look.
However, it’s not that easy – especially for natural bodybuilders to achieve this look.
To achieve the leanness require for the visibility of your Christmas tree you need to be at least 5% body fat.
This is a very hard body fat percentage for most athletes to achieve and most athletes fail to maintain that condition for any longer than two weeks.
On top of that when you are a natural bodybuilder you will lose a lot of muscle mass to get that lean regardless of how “perfect” and “scientifically proven” your diet is.
Most true natural bodybuilders don’t look very impressive after a diet because they lose a lot of fullness.
Steroids users have similar problems too, but they have more muscle mass to begin with and it’s not as obvious – especially to the untrained eye.
With that being said the principles for natural bodybuilders who want to have Christmas tree lower back are the same – build thick spinal erectors and get very lean.
Which are the best exercises for development?
It truly depends on your situation but in general the exercises that will target that area brutally hard are weighted hyper-extensions and good old deadlifts.
If you are doing deadlifts specifically to develop your back, it’s recommended to stick with the conventional version instead of the sumo because it places more stress on your lower back.
The hyper-extensions are there to add some volume and target that area specifically.
How do I get lean enough?
There are many different opinions on this subject. However, there are rules that everybody will agree one.
First, reduce the junk food you eat. Don’t become a health freak! Always eating vegetables and chicken will be very hard on you mentally.
You don’t need to always eat clean, just 90% of the time is enough.
As far as diet is concerned, stick to low to moderate carb diets.
They are more effective for natural bodybuilders who don’t have the luxury to use muscle elixirs.
Very Important Note: As a natural bodybuilder you cannot build muscle and lose body fat at the same time.
That’s why trying to develop your spinal erectors and get super lean at the same time will not work.
First build the muscle mass and then slowly and progressively reduce your body fat levels.