The Back Building Formula
Building a massive back is pretty difficult. And not everyone has the genetics or structure to have a massive back like Lee Haney or Ronnie Coleman. But, every man can build a bigger and better back. But, it takes some knowledge to do so. And as your personal trainer, that is what I am here for.
First, there are two components of the back that you must understand. There is back width. And there is back thickness. And there are different exercises that work each of these separately. And if you really desire a complete back where you have both width and thickness, you are going to need to do both types of exercises that focus on width and thickness.
Let’s begin with back width. You must do all types of variatons of pull ups and pull downs in order to build great back width. You must work your back from the lower to the upper, in order to have a complete and full back. All your wide pull-downs and pull-ups work your upper back width. By using a close grip on your back exercises, you will be focusing more on your lower back. You must vary your grip from wide grip to close grip to work all areas of your back in order to acheive a balanced and symmetrical back.
Here are some excellent back exercises that help add width to your back: pull-ups, pull-downs, behind the neck pull-downs, one-arm side straddle pull-downs, and cross-bench dumbbell pullovers.
Next, you will need to add thickness to your back to give it the complete and full look. Here are some of the best back thickening exercises: barbell rows, one-arm dumbbell rows, t bar rows, seated pulley cable rows, and reverse barbell rows.
You will be able to build a complete back by simply combining the best back exercises that utilize both back width and back thickness. And there are different exercises that build back width than those that build back thickness. You need to do both. But, you must also lift heavy weights. As heavy weights, where you are reaching muscular fatigue between 6 to 12 reps, stimulate your muscle growing fibers, known as fast-twitch muscle fibers. And it is fast-twitch muscle fibers that have the potential to increase 100% of its size, unlike slow-twitch muscle fibers that only increase 25% of its size. So, you can see why you need to focus on using heavy weights that stimulate these fast-twitch muscle fibers.
Now, you need to put together a great back workout, that combines both back width exercises, along with back thickness exercises. Here are two great back workouts for you to alternate with:
Back Workout 1
-Wide Front Pull Downs 4 x 10-12 reps
-Barbell Bent Over Barbell Rows 4 x 6-8 reps
-One Arm Dumbbell Rows 4 x 10 reps
-Reverse Close Grip Seated Cable Rows 4 x 8-10 reps
-Close Grip Pull Downs 4 x 12 reps
Back Workout 2
-Reverse Close Grip Pull Downs 4 x 10-12 reps
-Reverse Barbell Bent Over Rows 4 x 6 reps
-T Bar Rows 4 x 8 reps
-Seated Close Grip Cable Rows 4 x 12 reps
-Behind the Neck Pull Downs 4 x 10-12 reps
Just alternate between these two back workouts and you will see your back getting both wider and thicker in the months to come. Be sure to use super strict form and to use heavy weights.
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