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| I am kicking things off with back since it is on the first day of my split and it is so important. When you look at all the champs who win contests, from the nationals to the Olympia, you will see that each top contender has an outstanding back! |
I am kicking things off with back since it is on the first day of my
split and it is so
important. When you look at all the champs who win contests, from the
nationals to the
Olympia, you will see that each one of the top contenders has outstanding back
development. If you get a chance look at a photo of Flex Wheeler when you are
on this
website and you will see what I mean...Wide cobra-like lats, thick knots of
muscle,
detailed upper back development, Christmas tree shape in the lower back,
primordial traps
and steel spinal erectors...you want some of that too! And, as you look at
gyms all over
the country you will notice that while some people's chests are out of this
world, their
back is like a wasteland remit of development--not a condition you want.
The impact of its development enhances your entire body. Wide Lats help
create that
V-shape to the upper body and thickness makes you a redoubtable looking
contender. OK,
so now that I have made an impression on the importance of back development,
I will
show an effective way to train it-- my way that is.
I suggest you start out with a width building exercise to give your lats
that broad flared
out look. Vertical, overhead pulling movements work the best here (Pull downs
and Chins
aka Pull-ups). If you want serious width, I suggest you go with chins because
the are very
effective and difficult. You might be discouraged because you can only do a
few. I started
doing only 3! And when I do not attach any weight on a weigh belt on my waist I
can
squeeze out 17 or so. All you can do, do it! I would set a target number
to complete
each workout. For instance 30 total chins, doing as many sets as it takes to
reach that
number. I like to start out with lighter weight and then go very heavy as the
sets progress
(to the point where I can only complete maybe 4-6 reps strictly). Every once
in a while
you can substitute pull downs. If you do choose pull downs take advantage of
the various
attachments to vary the stress on your back. You have Wide Grip, Reverse
Grip, Medium
Grip with palms facing away, and close neutral grips with the V-bar that is
usually used
with Cable Rows.
Shawn Ray, Flex Wheeler, Kevin Levrone, Ronnie Coleman, Lee Priest, Nasser El Sonbaty (c) Avidan
Next should come a rowing movement as these are great for thickness. Here
you have
many choices (Bent Over Barbell Rows, Cable Rows, Seated Machine rows like
the kind
made by Hammer Strength Company, 1 Arm Dumbbell Rows and others). The main
concern is
using a strict rep- not heaving with the biceps and other muscles. Start each
rep by
retracting your shoulder blades and squeeze. THEN is when you follow through
with the
other muscles(DO THIS ON OTHER BACK MOVEMENTS TOO). Strive to get a long
range of motion- nothing like those quick choppy movements you see those
wannabes do.
Here you can use a pronated (palms away) or palms facing you (reverse
grip). Palms
away works the lats more in conjunction with outer back muscles like the
teres while
reverse grip allows more of a stretch in the lats. I like to usually do 2
rowing movements
and finish things off with deadlifts which hit my erectors and lower back
muscles along
with my traps. I am not a big believer in using straps unless it is on your
last set when you
are going really heavy.
OK SO HERE IS MY CURRENT ROUTINE:
DAMN! Dat's it for me. Time to get home eat and take a nap- if only I
didn't have
exams to study for!
Occasionally I will incorporate Dumbbell Pullovers to give my lats a good
stretch, and
once in a while I will do Pull downs on the Lat Machine as a finishing
movement. I do not
train any other muscles with back except calves since a good back workout
will leave too
drained to devote attention and energy to other muscles. Keep in mind that if
you use
strict form and strive to be intense that you will be using some heavy
poundages. Even
though you should be lifting heavy keep your form and ego in check!
Prsoar@aol.com
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