This is the back program you can use in conjunction with the bench/chest program I already laid out. Because the back is a much larger muscle than chest, training it requires more focus for more sets for a longer period of time.
This is the back program you can use in conjunction
with the bench/chest program I already laid out.
Because the back is a much larger muscle than chest,
training it requires more focus for more sets for a
longer period of time. If you're just beginning try a
basic beginner's routine to build some conditioning
before you try any of my programs (unless you're
particularly gifted).
Click Image To Enlarge. Latissimus Dorsi.
Anatomy of the Back
The back is the second largest muscle in the body,
and has a variety of angles at which it can be
developed for a complete, well refined physique. You
need to have wide lats, a trim and powerful lower
lumbar, a thick middle back with the rhomboids and
trapezius and all of the smaller muscles clearly
developed and separated from the others.
Click Image To Enlarge. Trapezius.
Having each of these muscles clearly separated gives the back that
"rippling" look, where each muscles flexes and flows
into the next as the bodybuilder is moving from pose
to pose or just walking around shirtless.
Because the back is so large, so impressive, and makes you look
really BIG because of the width it adds to your upper
body, its the one body part you do NOT want to neglect.
If there were two body parts that make a physique look
aesthetic and appealing, it would be legs and back
because the create the "X" shape when developed to
their fullest.
BACK ANATOMY Click Text For Info.
Don't Let The Back Lag
Many people kinda fall into a rut in back training,
because for most its hard to "feel" the muscle
working. Often after a few workouts they get
discouraged and quit, going back to the simplicity of
chest training, where all they have to do is press the
bar up and their chest gets hit pretty hard.
I know, I was one of those guys, and my back has suffered a
lot for it. I wish I'd been working on it as hard as
my chest, I would look a LOT better right now. As I
trained with Jason, the weakness in my lats was
becoming more and more evident, and I couldn't ignore
it. I wanted a V-taper badly, and it didn't come
naturally to me because I have naturally wider hips
(34 inches) so I'd have to work for it.
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Episode #10: Part One - Milos' Back Training
This week on The Fit Show we're bringing you more of what you want, with part one of Milos' back training, and an "In the Kitchen" precontest segment with NPC competitor Shawn Gonzales.
The pics you see me in are pretty old, before I trained my back
seriously at all, now my lats have widened
considerably, and I have a much more complete
physique. My chest measurement is actually going up
because of the hypertrophy in my back, which is making
my 34 waist look smaller in comparison. All in all,
I'd say serious back training has done wonders for my
physique.
The Proper Routine Is Critical
The important thing I have learned while training my
back is that form and feel are paramount. You have to
FORCE the muscles to work, otherwise you'll just move
the weight with momentum. Cheating is too easy on
most back exercises, so you have to learn to pull with
your elbows instead of your arms, or you'll just get a
bicep pump.
Killer Back Training!
Training back is probably one of the most complicated yet one of the most rewarding bodybuilding training experiences. Learn why and how to build a great back!
Chins are also paramount, never do
pulldowns when you can do chins. When I first started
though, embarrassingly, I couldn't do 8 strict chins,
so if your in the same boat you should try what I did.
I started off EVERY back workout with one set of
chins to concentric failure, then did a negative.
What Is Concentric?
The lifting phase of an exercise, when the muscle shortens or contracts. For example, When you lift the weight in a bench press, press-ing it from your chest to the lock-out position, that's the concentric, or "positive," phase of the exercise.
What Are Negative Reps?
One or two partners help you lift a weight up to 50% heavier than you would normally lift to finish point of movement. Then you slowly lower weight on your own.
Because many people have this same weakness, I've
included a program that's based on increasing your
chinning strength. If you're already a strong chinner
just sub in chins/weighed chins for pulldowns.
RELATED VIDEO: Scivation Peak Pyramid Training
Episode #2: Back Day
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I'm also going to write a second chest training article
for a more advanced routine to build the pecs after a
satisfactory bench is accomplished. I'll continue to
try new routines as my old ones get too easy and
continue writing the new ones that work the best here,
so that my training articles will go in a series from
basic to more and more advanced. So, without further
introduction, here's my basic back routine:
For those with weak lats/ weak chinning strength:
Start out with 1 set of chins to concentric failure,
then perform a slow negative.
If you're a strong chinner, start with dumbbell rows and
do chins instead of pulldowns.
Ok, this is just a template, you should change things
every few weeks, just like in chest training, you can
put in barbell rows for dumbbell rows, T bar rows for
close grip seated rows, throw out the pulldowns and
let a partner spot you on full sets of them, instead
of straight bar seated rows you can do continuous sets
of one arm seated rows, etc. Use your imagination.
The one guideline that is vitally important is to get
this workout done in about 40 minutes. Yep, keep the
intensity, maintain that pump and keep your wind
goin'. The second guideline is to go to failure,
which I always do, there's no other way.
RELATED POLL
How Long Do You Rest Between Sets?
After this I normally train traps, side and rear
delts, and lower back. I never train my front delts
directly because they seem to grow easily.
The way I like to train these body parts is with a giant set,
because side delts, rear delts, and lower back just
don't get up a lot of intensity if you isolate them
correctly alone. So after I finish seated rows I do
this:
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That leaves your whole body feeling weak and is a
great way to pump you up before you leave instead of
leaving cold. If you're looking for a more advanced
routine just hold on I'm workin' on it! That's about
all on back training, talk to you guys later.
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