Showing posts with label BACK. Show all posts

A wide, v-tapered back starts with time spent at the pull-up bar. Here’s how Arnold beefed up his lats with this bodyweight move.

It’s rare when it happens but it’s always something of a spectacle to see someone heaving around a quarter-ton of clanking iron on barbell rows. Big weight, bro. More common but in the same realm of performance are the stack-pulling cable rowers grunting through a set to failure, wrist straps and all. Good set. These feats of strength are impressive, to be sure, but strangely, you will find fewer of these alphas strutting their stuff at the pull-up bar.

Pull-ups are an equalizer – no matter how many plates you can row, you’re still likely to encounter some difficulty when pulling your bodyweight through space. Arnold certainly found that to be the case. But instead of being humbled by thepull-up, he attacked it with vigor and built the thick, here-to-there lats that made his waist appear smaller than it already was.

How did he do this, you ask?

Sets To Failure

Arnold was a fan of failure. And with pull-ups – for most of us – failure tends to come quickly. But that doesn’t mean that you have to sacrifice on volume.

Instead of locking himself into a cut-and-dry scheme of 4-5 sets of 8-10 reps, Arnold would instead pick a number – say 50 or 60 – and complete as many sets to failure as it took to reach that number. Usually, this meant starting off with a set of 10-12 quality reps, with the numbers quickly falling off after that. By his last set, it wasn’t uncommon to be trembling through 4-5 reps. But that didn’t matter. What did matter was that he put in the work it took to get his lats growing.

Anecdotally, lifters who commit to doing pull-ups regularly report quick gains in strength and stamina on the bar – more sets with more quality reps.

So take your own Arnold-like approach to pull-ups and watch your lats expand in no time flat. And it won’t hurt on your seismic sets of rows, either.

Exercise Sets/Reps

Pull-Up X/50

--Arnold would perform as many sets to failure as necessary to reach 50 reps. He would rest 1-2 minutes between sets.

For more on Arnold’s unique approach to training, pick up the October issue of M&F, on newsstands now.

Wider Grip, Wider Lats?

Arnold famously suggested this in his prime and, with the way his back looked, no one was going to argue with him. And while it’s true that his wide-grip pull-ups – which he did behind-the-neck as well – targeted the upper, outer lats, you can further activate the lats with a slightly narrower grip because it increases the range of motion on those muscles

Last month you got a taste of the power bodybuilding world with my chest workout. to check it out.) Now, it’s time to smash your back with the same kind of weight and volume. The basic principles of the two workouts are identical—start with a main lift where you go as heavy as possible for your working sets, taking as much time as you need between sets to fully recover.

The accessory moves that follow are also heavy, but never at the expense of good form. You don’t have to time your rest periods during the accessory moves, either, but you should aim to pick up the pace somewhat; you won’t need as much recovery time as you will during the deadlift. Over the years, I’ve learned to listen to my body and attack the sets as soon as I’m ready.

Keep Strength Levels High

Remember: Power bodybuilding is not just a system to build strength. It’s also the best way I know to retain strength while dieting to get lean. Keeping strength levels high should be a priority for everyone, because when you lose strength, you lose size. And if you diet hard only to be left with a body without muscle, what was the point? If you can stay strong year-round, you can stay big year round, no matter how hard you diet when you’re trying to get lean. Strength sustains you.

Back Blasting Workout

How to Do It: Go as heavy as you can. My weights are show in the far column.

Exercise	Sets	Reps	Mike's Weight
*Pullup	4	12	N/A
*Deadlift	4	8	135, 225, 315, 405
**Deadlift	8	5, 4, 3	495, 585, 650
***Deadlift	7	3	705
Lat Pulldown	4	10	Full Stack
Seated Row	4	12	Full Stack
T-bar Row	4	8	360
Hyperextension	6	15	45

*as warmup, **Ramp up, ***Working sets

Johnnie Jackson is a true hybrid. Lots of guys claim to be bodybuilders and powerlifters, but no one’s had more success at the former while excelling at the latter than JJ. During his 12-year pro bodybuilding career, this 42-year-old Gulf War veteran has perpetually fnished near the top. Meanwhile, pursuing his powerlifting “hobby,” he’s a human forklift. in a 2012 competition, he deadlifted 832 raw. Fame and fortune have come via his physique, but Jackson maintains his love for moving major metal. His hybrid back workouts begin with low-rep deadlifts before higher-rep, growth- inducing sets for width and thickness. Thus, Jackson makes sure he’s always as strong as he looks.

Jackson's Back Routine

Exercise	Sets	Reps
Deadlift	4*	6-4
Weighted Pullup	3	20
Barbell Row	3	10
Seated Cable Row	3	10
Pulldown	3	10
Back Extension	3	15

*Preceded by 2 warmup sets, the 2nd heavier than the 1st.

Power Bodybuildling Tip Sheet

Choose one power exercise per workout, such as deadlift, squat, or shoulder press.
Do that exercise first and focus on sets of 6 reps or fewer.
Like Jackson, try following low reps on a powerlift with high reps on the next exercise.
Keep the sets for other exercises mostly in the 8- to 12-rep range to best build muscle.

Jackson's Career Highs

3 Pro bodybuildling show wins
2009 World Strongest Bodybuilder
832 Pounds raw deadlift

Build massive back muscle that will get you noticed and keep you healthy.

Sumo deadlifts, conventional deadlifts, beyond the range (from a deficit), rack pulls - it doesn’t matter, just do them. The back not only works antagonistically to stabilize the torso (and spine) it works to lock out the weight to finish the movement. Deadlifts, by definition, are an exercise where you can move big weight.

Modifications:

Implement: barbell, trap bar, dumbbells
Stances: Conventional, wide
Range of Motion: Beyond the range (deficit), partial – rack pulls
Overloaded: Bands, chains, straight weight

If you take a look at recent Mr. Olympia’s, Dorian Yates, Ronnie Coleman, Jay Cutler, Dexter Jackson and Phil Heath you will notice one common theme - incredibly built backs. Not just in sheer size, but also thickness and detail displayed in their mid-backs. This truly sets them apart from the pack. Sure, there are other pro bodybuilders that can equal them in terms of massive back size and width, but not in that gnarly detail that makes their backs look like off road test tracks.

3 Reasons It's Tough to Fully Develop the Mid-Back

1. We're are not able to see our back while we train it. This can make it tough to forge that mind/muscle connection that can be so important in the quest to build truly carved muscle mass.

2. Many trainees are guilty of using very poor form while training their back. Instead of really trying to “feel” the stretch and squeeze of every rep, weights are jerked and pulled from point A to B by whatever means necessary. This can leave the back severely under-worked, under-detailed, and undersized.

3. It takes specific exercises, body positioning, and angles of pull to effectively target the mid-back area. Not every back exercise hits the middle/low trapezius and the rhomboids (which basically make up the “mid-back”) as effectively as it hits the lats.

Behind Back Shrug

I learned this exercise by watching Lee Haney train during his Olympia years. I have seen a lot of guys do barbell shrugs behind their back, but never the way Haney did them. I personally feel that Haney’s consistent use of this movement was at least partially responsible for the great detail he showed in his rear, upper traps, and mid-back.

Stand in front of a loaded barbell and take a shoulder width grip. Lift the weight upward by performing a half shrug, half upright row, with the goal of getting the bar to about the height of your low back. To get the bar to this position you might have to slightly arch your back as you lift the weight, which will help you clear your rear end. Keep your lower back muscles tight to avoid injury, and make sure to get a good squeeze at the top. This exercise can be performed on a Smith machine as well.

Seated Cable Row with Rope

Use a rope attachment at a seated cable row station. Position yourself on the bench with your knees slightly bent and your torso vertical. Pull the rope toward the neck as you bring your elbows up, out to the sides and back. Make sure the upper arms remain parallel to the ground to effectively activate the mid-back musculature, while minimizing lat recruitment. Before initiating each rep, allow the mid-back to stretch by keeping the torso vertical, and simply releasing the shoulders forward. Squeeze the shoulder blades together tightly at the peak contraction point.

Bent Lateral Dumbbell Raise

This exercise is not only excellent for mid-back detail and development, but for beefing up the rear delts as well.

Bend over at the waist so that your torso is basically parallel to the ground. Make sure there is a slight bend in the knees to take some pressure off the low back. Pick up a pair of light dumbbells and allow them to hang down in front of you. With your arms almost completely straight, raise your arms out to the sides in a path that is perpendicular to your torso. At the peak of the movement your elbows should be at shoulder height, and you should aggressively squeeze your middle back. This is not an exercise where heavy weight should be used, or form will be compromised. This movement can be performed seated, standing, lying face down on an incline bench, and on certain chest flye machines.

Mid-Back-Mastering Workout

Behind Back Shrug…2 x 7-9

Rope Seated Cable Row…2 x 10-12

Bent Lateral DB Raise…2 x 13-15

Eric Broser is a lifetime Drug Free Pro Bodybuilder and has been involved in the health and fitness industry in just about every facet for over 24 years. He has penned over 200 articles on training/supplements/nutrition, and has authored four books on the subject of rapid and effective physique transformation. Eric is the pioneer of the world-renown POWER, REP RANGE, SHOCK training method and is one of the most sought after personal trainers/contest preparation coaches in the field by athletes, bodybuilders and members of the entertainment industry

Our back is the biggest muscle group after legs. Huge lats is the locomotive that drives all other muscles to new developments.

Back is the big and power muscle group and that is why your back workout needs compound power exercises. I speak about rows first of all. Everybody who want perform good back workout have to include in training session such row exercises as:

Best back exercises

Barbell Rows (main back exercise)

Pull Ups (Pull Downs) (for lats width)

Cable Rows (for lats thickness)

One Dumbbell Row (left and right emphasize)

Deadlifts (huge total compound exercise)

For good back workout is very important correct performance technique. All rows are compound exercises and isolate back is not easy, that is why remember: Do not work with heavy weights until your technique became excellent.

How make excellent rows technique?

Quite easy. You have to remember about only two rules during back workout:

Use only back when perform rows. (Forget about arms. Working muscle is back)
Your back should be straight in all rows. It will help you to follow the first rule.

It is very important to involve only back in workout. Your biceps should not work. For this reason you can imagine that your have arm – cables ended with hooks. Another idea is to imagine that your arms ended with elbows (it will help you switch off your biceps).

Back Workout Routine

Back workout routine is good to begin with Barbell Rows or Pull Ups. This power exercises are good ones for beginners and advanced bodybuilders. There is only one more compound exercise for back. It is barbell deadlifts but I recommend finish your back workout by this back exercise because of its hardness. It exhaust energy and you would not be able to perform rows if do deadlifts first.

First time, when you just begin muscle building, your have to perform only one or two exercises for back workout. Barbell Rows or Pull Ups if you have not barbell (e.g. workout at home)

Back workut routine for beginners

Barbell Rows 2 warm ups (10 – 15 reps with light weights) + 3 working sets (6 – 10 reps)

Pull Ups 4 working sets for maximum reps.

After two –three months you can add second exercise and Deadlifts your back workout routine would be look like this:

Back workut routine (pre – intermediata level)
Routine # 1
Barbell Rows Pull UpsDeadlifts	2 warm ups + 4 X (6-10) 4 X (6-10) 2 warm ups + 2 X (6-10)
Routine # 2
Barbell RowsPull DownsDeadlifts	2 warm ups + 4 X (6-10) 4 X (6-10) 2 warm ups + 2 X (6-10)

Next level is for intermediate bodybuilders. You use 4-5 exercises for back workout and must have mach more rest for recuperation.

Your back workout routine can look like this:

Back workut routines ( intermediata level)
Routine # 1
Barbell RowsCable Lat Pull-downhammer strength rows Cable Rows Dumbbell Shrugs	2 warm ups + 4 X (6-10) 3 X (6-10) 3 X (6-10) 3 X (6-10) 3 X (6-10)
Routine # 2
Pull-upsBarbell RowsCable Rows Deadlift	4 X (6-10)1 warm up +3 X (6-10) 3 X (6-10) 2 warm ups +3 X (6-10)
Routine # 3
Barbell RowsCable RowsCable Lat Pull-down hammer strength rows Deadlift	2 warm ups + 4 X (6-10) 3 X (6-10) 3 X (6-10) 3 X (6-10) 2 warm ups +3 X (6-10)
Routine # 4
T-bar rowsCable Lat Pull-downhammer strength rows Barbell Shrugs	2 warm ups + 4 X (6-10) 3 X (6-10) 3 X (6-10) 3 X (6-10)

WHAT CAN PREVENT BACK WORKOUT

Here come some concrete ideas about the factors hindering back workout:

‘Short amplitude’: one and all exercises require maximum amplitude! Scanty shorted movements are not fit for such noble task as back training; it requires only complete extension and maximum contraction of working muscles! Generally speaking, exercises for back are to be performed smoothly, without jerks and shoves.

‘Biceps row’: try to lift weights with your back but not with your arms. Possibly you could read about necessity to imagine your arms to be just cables with hooks that you use to pull trainings weights when performing such exercises. The main secret of success here is to provide maximum mobility of shoulder joint: when you lower a weight you need to move your shoulders forward and arch your back just a bit; and when you lift a weight you need to move them backward as far as possible and move your chest forward. Such technique is used for both horizontal and vertical rows.

‘Deadlifts in the beginning of back training’: don’t’ perform Barbell Deadlifts before Bent over Barbell Rows because it’s a rather power-intensive exercise that loads the lower back too heavily. After such intensive loads it will be very problematic to perform a bent over row exercise with substantial weights and correct performance technique.

‘Back is parallel to the floor’ when performing Bent Over Barbell Rows: I believe that such technique makes this exercise performance unreasonably difficult because it overloads your lower back. It’s much better to follow the example of professionals and hold your back at the angle of 70° against the floor.

‘Incorrect emphases on certain areas’: if you want to train sufficiently the area of back situated between shoulder blades you need to lift the barbell to your chest; and you need to use a wide type of grip, by the way. And on the contrary, if your aim is the lower part of the broadest muscles of back – you need to use a middle grip and lift the barbell to your belly. It’s advisable to contract the broadest muscles of back by means of an additional effort in the upper movement point. The same can be done with Bent Over Dumbbell Rows: in this case the emphasized load on the lower part of broadest muscles of back is achieved by lifting a dumbbell to the hip joint.

‘Incorrect cable rows’: when performing Pulldowns with both close and wide grips try to pull the bar of an exercise machine not to your neck but to the lower part of your chest: in this case the effect will be much better.

Pulldowns behind the head develop mostly not the width of your back but definition of its middle part (the lower part of the broadest muscles of back). Pulldowns to the chest with the help of a close (parallel or reverse) grip develop width and thickness of the upper part of broadest muscles of back.

‘Neglect of Pull-Ups’: Pull-Ups to the front and to the back are important because they are able to move your shoulder blades sideways and increase the torso width due to this. Pull-Ups render heavier loads than pulldowns but it’s easier to assure correctness of an exercise performance when working with a pulldown machine.

‘Pullovers don’t develop our back’: dumbbell and cable pullovers don’t build our back but they put an emphasis on toothed muscles that, being a kind of ligament between muscles of chest and back, visually increase the width of your torso (especially when obtaining the ‘front double biceps’ pose).

‘Importance of grip’: working loads concentrate in certain areas of your back depending on the way you grip the bar when working with a pulldown machine. If you use a wide grip the load will fall on inner areas of your back; if you use a close grip – on outer ones. The best variant for training the lower part of the broadest muscles of back is quite a close grip (reverse) of a horizontal bar.

If the strength of your grip is not enough to perform exercises correctly you can use special straps. By the way, if you hold the bar with the help of straps it’s much simpler, as I see it, to exclude your arms from the work that’s being performed.

‘Shoulder rotation when performing shrugs leads to injuries’: when performing such dangerous exercises as shrugs with a barbell or dumbbells you need to move your shoulders only up and down. No amateurish performance (like shoulder rotation) is allowed! Try to perform shrugs in the most correct way, without jerks; otherwise you’ll train not trapezius muscles but only calves for quite a long time.

‘ belt for rows’: it’s obligatory to use a security belt for such difficult exercises as Deadlifts and Bent Over Barbell Rows; otherwise you risk getting your back injured. Don’t forget to loose the belt during rest intervals.

‘Crooked back’: it’s extremely important to keep your back straight for all types of rows; otherwise your muscles will work in a weaker, unnatural regime. In addition, a curved back can become the reason of a serious injury.

Back is very big muscle group and that is why it is power one and easy to develop. For great back workout you have to follow only a few rules I wrote above.