Secrets For Building A Huge Back
The back is bar none one of the most responsive muscle groups in the body.
Just about every trainee who gets stuck into the world of bodybuilding discovers that te first area where 'cuts' begin to appear is the back.
For that reason, it is my favorite parts to focus on as it VERY quickly rewards your hard work.
Aesthetically, the back also looks rather impressive as it has the capacity for width and thickness.
We will look at how you can widen and thicken your back to not only give you superhuman strength, but also a very impressive physique that will leave everybody gasping if you ever take your shirt off.
6 time Mr Olympia Mr Dorian Yates was famous for his ridiculously thick back and he attributed one exercise to it.
Now admittedly, many people perform this exercise and their backs remain as scrawny as ever but Mr Yates always harped on about something else that few people pay attention to.
To paraphrase, he said, "To put on size, you will need to stay in the 6-8 rep range".
I'm mentioning this now as it will make the difference between a thick, muscular back and an ordinary one.
The problem is twofold.
Most people in the gym have absolutely no idea what poundages they need to use to stay within the 6-8 rep range.
Generally, they pick a weight that feels heavy to them and they perform 6-8 reps and call it a day.
However, I've learned that merely because a weight is heavy, it doesn't necessarily mean it's heavy ENOUGH.
Most people are not pushing hard enough to really find out what their limits are and with these exercises, you need to be at the limit.
I advise you to keep going up in poundages until you find a weight you can BARELY perform 6-8 reps with.
Here are the exercises.
Bent Over Row - This is by far the most popular latissimus dorsi (muscles in the mid back) exercise - one which Dorian Yates used extensively to build his freakish back.
So why aren't people getting good results from it? FORM.
It's a tricky exercise to do properly and I can only advise consulting a fitness expert who knows a thing or two about training the back.
It is the best way to get results from it.
Rack Pulls - Rack pulls primarily work on the erectors - the muscles in your lower back.
These are the muscles on either side of your median furrow.
They give you that deep ridge that makes your back look very thick.
They also work on the lats and most importantly, rhomboids.
The rhomboids are situated in your upper mid back and these are oft neglected yet they add very desirable thickness to it.
Rack pulls are potentially dangerous and as you will need to put a LOT of weight on the bar to get the benefit from them.
You may need straps but I recommend strengthening your forearms with some forearm exercises to get your grip strength up.
Pull ups - Pull ups are an awesome exercise for your upper back and they are also awesome for adding width especially when performed with a wide grip.
I cannot recommend wide grip pull ups enough for serious gains in not only your back but your arms as well!!
Just about every trainee who gets stuck into the world of bodybuilding discovers that te first area where 'cuts' begin to appear is the back.
For that reason, it is my favorite parts to focus on as it VERY quickly rewards your hard work.
Aesthetically, the back also looks rather impressive as it has the capacity for width and thickness.
We will look at how you can widen and thicken your back to not only give you superhuman strength, but also a very impressive physique that will leave everybody gasping if you ever take your shirt off.
6 time Mr Olympia Mr Dorian Yates was famous for his ridiculously thick back and he attributed one exercise to it.
Now admittedly, many people perform this exercise and their backs remain as scrawny as ever but Mr Yates always harped on about something else that few people pay attention to.
To paraphrase, he said, "To put on size, you will need to stay in the 6-8 rep range".
I'm mentioning this now as it will make the difference between a thick, muscular back and an ordinary one.
The problem is twofold.
Most people in the gym have absolutely no idea what poundages they need to use to stay within the 6-8 rep range.
Generally, they pick a weight that feels heavy to them and they perform 6-8 reps and call it a day.
However, I've learned that merely because a weight is heavy, it doesn't necessarily mean it's heavy ENOUGH.
Most people are not pushing hard enough to really find out what their limits are and with these exercises, you need to be at the limit.
I advise you to keep going up in poundages until you find a weight you can BARELY perform 6-8 reps with.
Here are the exercises.
Bent Over Row - This is by far the most popular latissimus dorsi (muscles in the mid back) exercise - one which Dorian Yates used extensively to build his freakish back.
So why aren't people getting good results from it? FORM.
It's a tricky exercise to do properly and I can only advise consulting a fitness expert who knows a thing or two about training the back.
It is the best way to get results from it.
Rack Pulls - Rack pulls primarily work on the erectors - the muscles in your lower back.
These are the muscles on either side of your median furrow.
They give you that deep ridge that makes your back look very thick.
They also work on the lats and most importantly, rhomboids.
The rhomboids are situated in your upper mid back and these are oft neglected yet they add very desirable thickness to it.
Rack pulls are potentially dangerous and as you will need to put a LOT of weight on the bar to get the benefit from them.
You may need straps but I recommend strengthening your forearms with some forearm exercises to get your grip strength up.
Pull ups - Pull ups are an awesome exercise for your upper back and they are also awesome for adding width especially when performed with a wide grip.
I cannot recommend wide grip pull ups enough for serious gains in not only your back but your arms as well!!
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