Pumping up your back muscles: a guide for beginners on how to make your back wide and sculpted

A wide and developed back in bodybuilding gives the athlete’s figure an aesthetically attractive appearance. It doesn’t just make the athlete’s physique much more beautiful. If a bodybuilder has strong and strong back muscles, he has the opportunity for further progress. They are involved in almost every exercise. The more developed they are, the greater the potential of the bodybuilder.

Back training occupies a special place in the training process. It has its own characteristics. To become the owner of a truly powerful back, you need not only to properly build a training program, but also to know how to protect yourself from injury.

A little about your back

There are many large muscle groups in the back. The trapezius sits at the top, forming a diamond shape between your shoulders and the middle of your spine. Your rhomboids are located in the middle of your upper back, connecting the deltoids.

The largest muscles of the back are the latissimus, which cover the outer sides of the body and form that beautiful V of muscles. The lower back muscles, known as the erector spinae muscles, run on either side of the spine. Maintaining a strong and reliable spine will solve all the problems that may arise in the lumbar region, which are typical for many women. They also help improve your balance and coordination.

Strengthening and toning all areas of your back will not only give you a tight, firm, and stable spinal column. It will also lift your breasts, promoting the blossoming of your femininity.

Dorian Yates

The supersizing that Haney preceded was best embodied in this man. The most outstanding quality of his back was its unprecedented thickness. It was all a visual manifestation of Yates' high-intensity training. Dorian is one of the first mass monsters of the new era, and his place at the top is beyond doubt.

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Posted by Dorian Yates (@thedorianyates)

Improved back workout

Small variations on the classic back exercises will relieve boredom during your workout and produce new results.

You already know that compound exercises like the bench press or squats are best for building muscle and increasing strength. But don't forget that a simple change in grip, equipment, or angle of the muscle can freshen up the exercise without compromising its effectiveness.

A typical back workout includes all the components of an effective workout: wide-grip pull-ups, bent-over barbell rows, seated horizontal rows, wide-grip lat pull-downs, and hyperextensions—all great. Basic exercises in their original form.

But muscles tend to adapt to the load, meaning exercise modifications must be made to avoid stagnation.

The updated back workout regimen below provides variety from the original exercises while maintaining their effectiveness in building a wider, thicker, stronger back.

Neutral and reverse grip pull-ups

Degree of difference: Alternating grip engages the large and small back muscles. In this workout, you will alternate between two grips with each new set.

Use a reverse, shoulder-width or slightly narrower grip to place the load on the lower part of the latissimus dorsi.

T-bar row

Degree of Difference: T-bar rows have the same position as bent-over barbell rows, but with a narrow grip. You can use any T-bar design: on an isolating incline bench with support under the chest, without support, performing one-arm rows while standing sideways to a barbell installed with the free end in the corner of the room or in a special moving mechanism.

Horizontal row on the block with one hand

Degree of Difference: Alternating one-arm rows help ensure balanced development of each side of the back. When performing, stabilize your body position as much as possible - place one foot on the floor and minimize twisting of your torso at the top of the range of motion as you lower the weight.

Hyperextension

Degree of Difference: Increasing the weight on this exercise promotes a stronger, more robust lower back. But make no mistake, as the spine is a very vulnerable area. Instead, focus on performing the movement slowly and in a controlled manner.

Reverse Grip Lat Pulldown

Degree of Difference: Compared to the wide grip version, which primarily targets the upper portions of the lats, this variation aims to target the lower portions of the lats to a greater extent.

Focus on keeping the movement slow and controlled, and on pushing your shoulders back and squeezing your shoulder blades together, while reducing the work of your biceps.

Regular back workout

1. Wide-grip pull-ups - 4 sets to failure (For the first two sets, do as many reps as possible and rest. For the last two sets, do pull-ups using the rest-pause method with a rest period of approximately 15 seconds). Rest between all sets 60 seconds
2. Bent-over barbell rows – 3 sets of 12, 10, 8 reps (Increase the weight on each set). Rest between sets 60 seconds.
3. Seated horizontal row on the lower block - 3 sets of 8, 10, 12 reps (Lower weight in each approach). Rest between sets 60 seconds.

4A. Wide grip lat pulldown – 3 sets of 10-12 reps. Rest between sets 60 seconds.

4B. Hyperextension – 4 sets of 12-15 repetitions. Rest between sets 60 seconds.

Back workout with modifications

1. Neutral grip pull-ups - 4 sets to failure (For sets 1 and 3, do pull-ups with a neutral grip (palms facing each other); for sets 2 and 4, change the grip to reverse (palms facing you). Rest 60 seconds between sets.
2. T-bar rows – 3 sets of 15, 12, 10 reps (Increase weight on each set). Rest between sets 60 seconds.
3. Reverse grip lat pulldown – 3 sets of 12-15 reps. Rest between sets 60 seconds.
4. Horizontal row on the lower block with one hand - 3 sets of 10 repetitions with each hand. Rest between sets 60 seconds.
5. Hyperextension with additional weight – 3 sets of 8-10 repetitions. Rest between sets 60 seconds.

Anatomical features of pumping

The muscle groups on the back are located in pairs and conditionally represent two large parts, which are considered external and internal. When pumping up, a bodybuilder works the latissimus muscle, it is the largest.

The treasured V-shape is obtained precisely thanks to this part. Functionally, the latissimus group is involved in movements of the upper limbs. The arms can be brought to the body from above, below, from the side and from the front, and are additionally loaded with sufficient weight.

Another effective task for the latissimus muscles is pull-ups. However, a light pull-down on a block will definitely not give results, so you need to focus on a heavy variation.

Another muscle that gives volume to the back is the trapezius. It is located in the area of ​​the neck and shoulder joints. Functionally, the muscle is responsible for the movement of the shoulder blades, which indirectly occurs in almost all movements. However, the trapezius can be developed faster with inclined and straight shrugs.

Extensors stretch along the entire spine; these are elongated long muscles that are responsible for flexing and extending the body forward or backward. Developed extensors give stability to the back, which affects overall progress in training.

Deadlifts are the best option for training extensors. In addition, this exercise works absolutely all muscles, including the biceps, as well as possible. A correctly completed task strengthens the ligamentous leg apparatus and increases the depth and thickness of the back.

Alexander Shestov

TRX Certified Trainer

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Deadlifts performed to increase mass use the heaviest weights. However, the exercise cannot increase the width of the back; it cannot add power to the sides.

The serratus muscles are directly connected to the abdominal muscles, which always contain a layer of subcutaneous fat. Developed serratus muscles give an athletic appearance. The most effective exercises for this group are diagonal crunches and numerous pullovers. However, muscles grow well together with other groups, so there is no need to work them separately.

General recommendations for back training

The general principles of back pumping are very specific and require strict and strict adherence to certain rules.

1. Do not use basic exercises in the first months of training. The reason is that under large muscle groups lie a huge number of small muscles, which are easy to injure if the muscle corset is not developed enough. This is why any trainer will recommend using back exercises with dumbbells or exercises on a block machine in the first month in the gym. Isolation load allows you to use fewer small muscle groups and has a fixed amplitude, which is safe when working with light weights. Only when you have prepared your muscle corset for serious loads can you proceed to the classics in the form of deadlifts and bent-over rows.
2. If you want to increase the result of the deadlift, do not use the deadlift. No matter how strange it may sound, the most powerful exercise for the back muscles - the deadlift - does not allow for a constant progression of loads. This is because the psoas and accessory muscles tire faster than the rhomboids. Therefore, if you have hit a strength plateau, you should work on all the auxiliary back exercises in the gym and only then return to the deadlift.
3. Strict technique. Unlike strained muscles of the arms or legs, sprains and micro-dislocations of the back are fraught with prolapse of a hernia or problems with the spine in the future. It is better not to chase weights and not to perform exercises in the borderline technique: this is dangerous to your health.
4. Large muscles respond well to heavy weights. Even if constant growth is not your goal, remember that high repetitions with low weight will not help train your back.
5. Do not use a safety harness. Although this is an important safety feature in training, the belt restricts movement in the lower back, causing the psoas and back extensor muscles to stop participating in the exercise. It is better to use lighter weights and choose a smoother progression of loads.
6. Base + insulation. Like any other large muscle group, the back is trained in 2 stages. First, basic pre-exhaustion with extremely heavy weights, then targeted strengthening of the muscle group in the simulator. This provides greater load, and therefore greater hypertrophy.
7. Don't use two basic exercises on the same day. Avoid combining deadlifts and bent-over rows, as well as deadlifts and sumo rows.

Key points when creating a training program

Many beginners, when they come to the gym, do not know where they should start training this or that muscle group. And they begin to study what other athletes are doing and mindlessly repeat after them. On the one hand, the strategy seems logical. But there is one caveat. They forget that these athletes, whose program they are copying, may have been training in the gym for many years. And I approached this training gradually. And the beginner who copied it simply will not be able to handle such a volume. Because I still lack experience and physical training. And instead of results, he will drive himself into overtraining. To prevent this from happening. We will figure out what principles the training program is based on.

Warm up at the beginning and calm down exercises (cool down) at the end of the workout

Any workout should begin with a general warm-up. This can include a wide variety of exercises.

• Swing your arms
• Torso rotations
• Circular rotation with hands
• Warm up the neck, etc.

Remember your school days and the warm-up you did in physical education lessons. All these exercises will fit perfectly here. And it doesn't matter what age you are. Warm-up will not take much time, only 5-10 minutes. But you will warm up your muscles, or rather the blood in them. This will make them more elastic. This will reduce the risk of injury to muscles and joints. A calming exercise

will help your cardiovascular system return to normal operation. By lowering body temperature to normal. So that you can safely proceed to the rest of your business outside the hall. That is, 5-10 minutes at the beginning and end of the workout will help you avoid many sad consequences.

Basic exercises performed first

This is the basic rule in bodybuilding. If we want our muscles to increase in size. Then our main task is to perform complex multi-joint exercises. When choosing exercises for the back, we may encounter such a problem that most of them will be basic. How to be in this case? It's simple. It is worth selecting them according to the degree of difficulty. I think everyone knows that the hardest exercise in bodybuilding is the DEADLIFT. It requires a lot of effort to complete. Therefore, it is worth putting it at the head of the training while you have plenty of energy. If you do not perform deadlifts for some reason. Then start from your training goals. If you want a wide back, focus on vertical rows. The wide and well-developed back part of the body is more attractive. Then horizontal thrusts will be a priority.

Variety in the training process

The back muscles are very whimsical. And if we train them according to the same program year after year. Their development will slow down or they will stop growing altogether. Training will become monotonous and at some point your motivation to continue visiting the gym will simply evaporate. To prevent this from happening, you should constantly surprise your muscles. How to do it?

Changing exercises

. It is not necessary to perform new ones. You can simply swap them. For example, do pull-ups not at the beginning, but at the end of the workout. This will create new stress on your muscles. And they will have to adapt. What will trigger muscle growth.

You can also change the number of sets and repetitions.

For example, if you did pull-ups 4 sets of 10 times. You can do 5 x 8. Or 6 x 6. This will also force your muscles to adapt to new loads.

We train all the back muscles, not just the latissimus

I have previously described which muscle groups need to be given attention in order to develop the entire back mass. But for some reason, many athletes place the main emphasis on developing the lats. We will try to include exercises that use the full potential of the back of the body.

Training intensity

Many people understand the frequency of training by intensity and therefore load their back muscles twice a week. But we are talking about something completely different. Intensity is how we train to our full potential. That is, we work until failure. Increase the weight or number of repetitions each workout. We lower or increase the rest time between approaches and the number of exercises. All these moments help us get the most out of our muscles. But the intensity for each athlete will be purely individual.

For example, beginners

will not be able to perform a large volume in one workout. Therefore, they will have little exercise. The same goes for the number of sets and repetitions. Their main focus is on basic exercises. And practicing the execution technique. Working to failure is out of the question. Because this will lead to injury and overtraining.

For the average.

At least the number of exercises will remain the same (maximum +1 exercise). But they will become more complex. Thereby increasing the intensity of the workout. Plus, you are allowed to work to failure and do a little “cheating” to finish off your muscles and get the most out of them. Now the entire emphasis is on increasing the load in exercises and gaining muscle mass.

Professionals

they select for themselves the intensity that they need in a given period. They can work to both increase muscle mass. Perform exercises to failure with low reps and plenty of rest between sets. Or choose a lighter weight, working with them for a large number of repetitions. Here you need to experiment with exercises and techniques, in search of your own training recipe.

Work at full amplitude

This is a more technical point. Which will help you choose the right exercise for training. What is it about? Back exercises can be divided into simple and complex. For example, not everyone can perform pull-ups on a bar to their full amplitude. Therefore, it makes no sense for beginners to include it in their training. What to do then? You need to choose an easier exercise. And this could be Australian pull-ups or vertical pull-downs. They are a little simpler technically, so any athlete can easily do them in full amplitude and get a good feel for their muscles. And after the back gets stronger, we slowly begin to introduce classic pull-ups.

As you can see, there is nothing difficult in creating a training program. The main thing is to approach this issue thoughtfully.

How many times a week should you pump your pectoral muscles to see the first results faster?

We have specifically dedicated a separate section for this issue. How long does it take to pump up your pectoral muscles? We want to say right away that your success in pumping up your breasts depends on a large number of factors. These include genetics (for some people, breasts grow quickly, while for others, on the contrary, slowly), frequency of training, nutrition, correctness of exercises, etc. As practice shows, if you train regularly, eat right, recover properly After training, perform each exercise technically, then the results can be seen already in the first months of training.

How often can you pump your pectoral muscles? Many people mistakenly believe that the more often they exercise their breasts, the faster they will grow. In fact, this is completely wrong. Due to frequent training, the pectoral muscles will not recover in time, which will greatly slow down muscle growth and lead to a drop in strength indicators. Experts agree that one hard workout per week is more than enough. If nature has not endowed you with good genetics for the pectoral muscles, you can add another, easier workout per week.

How long does it take to pump up your pectoral muscles? We've sorted this issue out, let's move on.

Rhomboid muscles:

They are similar in shape to a rhombic plate and are located under the trapezius muscles. There are the rhomboid major and minor muscles, which tend to fuse into one whole muscle. This muscle originates from the cervical and thoracic vertebrae, and is attached to the edge of the scapula, higher than the bone.

Basic anatomical functions:

• Attraction of the scapula to the spine and simultaneous movement of it to the top
• Fixation of the medial edge of the scapula to the sternum

The best exercises for the rhomboid muscles:

The rhomboid muscle moves when we squeeze our shoulder blades or pull them back at the same time.

How to do exercises for the latissimus dorsi muscles

These exercises will also help target the trapezius, rhomboids, infraspinatus, teres major, and teres minor muscles.

Upper pulley to chest

Sit on a bench with your feet flat on the floor and grab the handle straight The Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-down Effects of grip width on muscle strength and activation in the lat pull -down shoulders - this position of the arms will allow you to put more stress on the latissimus muscles.

You can tilt the body back a little and lock it in this position. Fixation is of great importance: if you want to fully load your back, swinging must be eliminated.

Lower your shoulders and squeeze your shoulder blades together, pull the handle until it touches your chest, and then smoothly and under control return it to the starting position. There is no need to A Comparative Analysis and Technique of the Lat Pull-down raise your shoulders to your ears at the extreme point - keep them down and your shoulder blades retracted.

Perform 3-5 sets of 10-12 reps.

Pull of the lower block to the stomach

In addition to the lats, abdominal rows work well Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study of the middle trapezius and rhomboids. Therefore, if you want to pump up both the upper and lower back with one exercise, include this option in your workout.

Sit on the machine, place your feet on the platform, and grab the handle. Lower and straighten your shoulders, straighten your back. As you exhale, pull the handle toward your stomach, then return it to the starting position and repeat.

Do not jerk your back or lean back: only your arms move throughout the entire exercise.

Do 3-5 sets of 10-12 reps.

Incline Pull-Ups

Another universal exercise that works well on almost all back muscles. Unlike regular pull-ups, it is suitable for any level of training: just change the position of the body and legs, and even a beginner can do a pull-up.

Find a low crossbar. If you work out at the gym, you can use a barbell on racks. Grasp it with a straight grip slightly wider than your shoulders: this position of the hands will more engage the latissimus dorsi and trapezius muscles. If possible, do inclined pull-ups on loops or rings - this will increase the load on your back Effects of hand-grip during the inverted row with and without a suspension device: An electromyographical investigation.

Hang on the selected apparatus, tighten your abs and buttocks, and stretch your body in one line. Lower your shoulders and squeeze your shoulder blades together, pull yourself up until your chest touches and lower back down.

You can simplify the exercise in two ways: find a higher bar so that your body is in a more vertical position, or bend your knees at a right angle and place your feet on the floor.

Incline pull-ups can be made more difficult by using elevation. Place your feet on the stand so that your body is in a horizontal plane.

Perform 3–5 sets of 15–20 reps.

Straight grip pull-ups

For maximum loading of the lats, use an overhand grip The Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-down slightly wider than shoulder width. If possible, try rotating pads on the horizontal bar: they not only pump up your hands and forearms, but also put more strain on your back.

Grasp the horizontal bar, lower your shoulders and squeeze your shoulder blades together. Pull yourself up so that your chin goes beyond the level of the horizontal bar, lower yourself back down and repeat. When doing pull-ups, do not jerk or swing. At the top point, do not pull your chin up to reach the horizontal bar; at the bottom point, keep your shoulder blades retracted.

You can make the exercise more difficult by wearing a weight belt. Instead of simplifying, it is better to replace it with lat pull-downs or Australian pull-ups.

Perform 3-5 approaches at close range.

Bent-over barbell row

This exercise works well ACE-SPONSORED RESEARCH: What Is the Best Back Exercise?; Comparative electromyographical investigation of the biceps brachii, latissimus dorsi, and trapezius muscles during five pull exercises; Effect of grip width on electromyographic activity during the upright row of almost all back muscles: latissimus, trapezius, rhomboids and even extensor muscles. And if you only have to choose one exercise for your back, this is a good option.

Grab the barbell with an overhand grip slightly wider than shoulder-width apart. Bend your body slightly above parallel with the floor, bend your knees slightly, hold the barbell in your lowered hands, squeeze your shoulder blades together, straighten your back. As you exhale, pull the barbell toward your stomach, lower it, and repeat. Do not change your body position until the end of the exercise.

Do 3-5 sets of 8-10 reps.

Exercises with non-standard equipment

If you have a chest expander, fitball or rubber band (rubber loop) on hand, choose the appropriate one from the exercises presented. They will significantly diversify your load and allow you to work your muscles at a more natural angle. Suitable for both home and hall.

1. Reduction of shoulder blades with a chest expander . A unique exercise that simultaneously works the rhomboid and latissimus dorsi muscles. It is considered one of the heaviest. It has the maximum natural amplitude for a person.
2. Pull your own weight using a rubber band. A lightweight version of pull-ups and a complete analogue of the overhead pull-down.
3. Horizontal pull-ups with a tourniquet. Analogous to the thrust of a horizontal block. One side of the tourniquet is tied to the battery (door handle, etc.), the further task is to sit on the floor and pull your body towards the projectile, completely raising your body and without bending your legs at the knee joint.
4. Hyperextension on a fitball.

   
   

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Deadlift (Basic exercise)

The deadlift is the main basic exercise for training the back muscles. The main emphasis of the exercise is aimed at developing the lumbar region of the back. This type of exercise, together with the squat with a barbell, is the standard in bodybuilding, i.e. the most effective for overall muscle growth due to the promotion of greater release of its own (endogenous) testosterone.

• To perform the exercise, we will need a barbell and, if the working weight is large enough for you, safety elements in the form of a waist belt and garters on the wrist.
• It is imperative to learn how to perform the exercise efficiently for greater efficiency and less risk of injury. Until you fully master the technique of performing the exercise, we do not advise you to increase the weight. The mechanics of execution consist of lifting from the floor/lowering the barbell in a vertical plane from a squat position. You need to start the exercise by positioning yourself at the barbell: take the barbell shoulder-width apart, take a semi-squat position and keep your spine straight, slightly arching your back back. Afterwards, we gradually begin to lift the bar off the floor until the legs are fully extended. The moment when the legs are extended is the highest point of the exercise. The back at this moment should be arched slightly back from the plane of the body position. Then we begin to gradually, constantly keeping the spine straight, lower the barbell down, moving it along the legs, almost until it completely touches the floor. (When you work with a light weight, it is optimal not to bring the barbell to full contact with the floor. However, when the weight is large enough, a slight touch with a kick is allowed) This position is the lowest point of the exercise. At the bottom point, you are also in a half-squat position, your spine is straight (your back is slightly arched). Then we repeat the cycle. At the end of the exercise, lower the barbell to the floor (a gradual lowering with a straight back is also necessary). While performing the exercises, be as concentrated as possible, do not let yourself relax for a second until the end of the approach. Any slackening or loss of concentration increases the risk of injury.

The exercise consists of 2-3 warm-up approaches and 3 working approaches. Warm-up approaches are done with light weights. The weight of the apparatus in the warm-up approaches gradually approaches the weight in the working approach, preparing the muscles and joints for maximum loads. Number of repetitions in warm-up and working approaches: 6-8.

For a visual representation of how to perform the exercise correctly, watch the video below:

Deadlift. Classic style.

Teres major muscle:

This muscle is located under the latissimus, and works with them in conjunction; it has a flat and elongated shape. It is also called “small wings”. It also comes into activity when performing movements of the rotator cuff.

Performs the following functions and provides:

• Pulling the arm down and back
• Pronation - performing inward rotation
• Adduction - bringing the arm to the body

The best exercises for the teres major muscle:

Bigger and stronger - back workout

Get more bang for your buck with a four-week training program that targets every muscle system in your back.

This program covers all muscle groups of the back, as well as the abs. Alternating weekly workouts are done in different repetition ranges - strength (4-6 reps), hypertrophy (8-10, and sometimes 12-15 reps).

Simply incorporate these two workouts into your next workout routine to build a stronger, thicker back and rock-hard abs.

Choosing the right weight is critical; for strength work, make sure to use a heavy weight that will force you to reach muscle failure only on the last set of each exercise for a given number of repetitions.

Although you'll need longer rest periods when using heavy weights in workout #1, you'll get through workout #2 faster with less rest time because you'll be using relatively light weights for higher reps, with added drops. sets and supersets to increase intensity.

Workout 1: weeks #1 and #3

1. Deadlifts – 3 sets of 4-6 reps (Perform 4 reps in week #1, and 6 reps in week #3). Rest between sets for 2-3 minutes.
2. T-Bar Rows - 3 sets of 4-6 reps (Perform 4 reps in week #1, and 6 reps in week #3). Rest between sets for 2-3 minutes.
3. Seated Horizontal Rows - 3 sets of 4-6 reps (Perform 4 reps in week #1, and 6 reps in week #3). Rest between sets for 2-3 minutes.
4. Wide Grip Lat Pulldowns - 3 sets of 4-6 reps (Perform 4 reps in week #1, and 6 reps in week #3). Rest between sets for 2-3 minutes.
5. Hyperextension in the machine - 3 sets of 6-10 reps (Perform 6 reps in week #1, and 10 reps in week #3). Rest between sets for 2-3 minutes.
6. Weighted Crunches - 3 sets of 6-10 reps (Do 6 reps in week #1, and 10 reps in week #3). Rest between sets for 2-3 minutes.
7. Hanging knee raises with a medicine ball between your legs - 3 sets of 6-10 reps (Perform 6 reps in week #1, and 10 reps in week #3). Rest between sets for 2-3 minutes.

Workout 2: weeks #2 and #4

1. Pull-ups - 4 sets of 8-15 reps (Perform 8-10 reps in week #2, and 12-15 reps in week #4). Rest between sets 60-90 seconds.
2. Deadlifts from just below the knees - 3 sets of 8-15 reps (Perform 8-10 reps in week #2, and 12-15 reps in week #4). Rest between sets 60-90 seconds.
3. Reverse Grip Bent Over Rows - 4 sets of 8-15 reps (Perform 8-10 reps in week #2, and 12-15 reps in week #4, do the last set as a drop set, reducing the weight by 25% and continuing to failure). Rest between sets 60-90 seconds.
4. Machine Lever Rows - 4 sets of 8-15 reps (Perform 8-10 reps in week #2, and 12-15 reps in week #4, do the last set as a drop set, reducing the weight by 25% and continuing to failure ). Rest between sets 60-90 seconds.

5A. Dumbbell Bent Over Rows - 3 sets of 8-15 reps (Perform 8-10 reps in week #2, and 12-15 reps in week #4).

5V. Straight Arm Rows - 3 sets of 8-15 reps (Perform 8-10 reps in week #2, and 12-15 reps in week #4). Rest between sets 60-90 seconds.

6. Machine crunches - 3 sets of 8-15 reps (Perform 8-10 reps in week #2, and 12-15 reps in week #4). Rest between sets 60-90 seconds.

7. Roman Chair Hyperextension - 3 sets of 8-15 reps (Perform 8-10 reps in week #2, and 12-15 reps in week #4). Rest between sets 60-90 seconds.

The 100 rep principle

This is the very method with which Sergio Oliva achieved a massive back and made it the dominant muscle group, but not every athlete can do 20 pull-ups. An alternative to this is to replace the horizontal bar with a gravitron, overhead block or vertical hummer. The weight is selected so that you can perform 12-15 repetitions. The task is to do a total of 100 repetitions, for an unlimited number of approaches. This should be done before any workout, even if your back was trained yesterday and it did not have time to recover.

Through trial and error, you need to find your own back training method. It may be worth combining 2 methods at once. For example, perform 100 pull-ups daily and alternate between heavy and easy workouts. For me, this method allowed me to make my back significantly wider and more prominent.

Bent-over barbell row

The following exercise is performed primarily to target the trapezius and latissimus dorsi muscles, while also working the biceps and rear deltoids.

You need to prepare for the exercise as follows: place your feet at a comfortable distance and bend your knees. You need to start lifting the barbell with a straight grip of your hands, without bending them at the knee joints. To make it easier to lift the training apparatus, you need to lean towards the bar at an angle of approximately 30 degrees. After bending forward, you need to bend forward at the lower back and bring the barbell to the level of your knees, after which, using tension in the lumbar muscle tissue, the projectile is brought to the abdominal area

When performing a lift from the knees to the abdomen, you need to pay special attention to the work of the back muscles: many beginners make the mistake of lifting the barbell with their biceps, as a result of which the beneficial effect of the action is reduced to zero. After the barbell is raised to the level of the abdomen, it is necessary to fix it at the achieved height for a few seconds, after which the projectile is returned to the floor along the same path.

Joel Stubbs

Stubbs did not have large biceps compared to his competitors on the stage. However, the “Walking Wall” has the widest back in bodybuilding of all time and perhaps the most phenomenal position when he unfolds his wings. Do you think this is the best back in history? This can be discussed in the comments.

How to pump up a wide back

The best exercise for developing a wide V-shaped back (or as it is also called: herringbone-shaped back) is definitely. The main trick is that in addition to pumping up the muscles, wide-grip pull-ups also stretch our collarbones. This is no longer just a blow to genetics (from the skinny to the athlete), it is already an effect on your skeleton. Cool, yeah?

In addition, during the actual pull-up, the outer shell of the muscle tissue of the latissimus muscles contracts. And using one of these two methods:

1. Slow descent with a pause at the bottom point;
2. Lowering with additional weights (for example, a friend hangs himself on his feet),

It turns out to get an additional increase in the mass of the latissimus due to the compaction of the muscle membrane. It would be good to periodically practice both options - this will give maximum results.

Lee Haney

Haney's physique in the late '80s marked the transition from the "lightweight era" of 1976-83 to the "supersize" era of the '90s. His best body part is his back, with its decidedly modern combination of width, density and definition. The wings of the eight-time Mr. Olympia inflated so much that they overwhelmed opponents even with double biceps in front.

Horizontal block pull to the belt

The horizontal block row to the waist is an exercise aimed at developing the lumbar muscles. Performed in a block row machine.

• To perform the exercise, we will need a block pull simulator and a corresponding handle that allows us to place our hands in close proximity to each other. You need to take the following position: put your feet on the footrests, bending your knees slightly, take the handle and lean your back a little. Now you can start execution.
• The mechanics of performing the exercise is to pull the weight towards yourself and back. The handle moves parallel to the floor. The starting point is the handle is as far away from the body as possible, the arms are straightened, the back muscles are stretched as much as possible. End point - the handle is near the stomach, arms are bent. Your back must be kept straight while performing the exercise.

The exercise consists of 1 warm-up approach and 3 working sets. The warm-up approach is done with 60-70% of the working weight. Number of repetitions in warm-up and working approaches: 8-10.

For a visual representation of how to perform the exercise correctly, watch the video below:

Exercises for the back. Lower block thrust.

There are many more exercises for the back, but their effects on muscle groups are similar to the effects of the exercises described above. In order not to create a mess in your head, use this set of exercises to create a training program.

Training notes

• The following workout programs do not include a warm-up. Do as many warm-up exercises as necessary, but do not warm up to the point of muscle failure.
• Choose a weight with which you will reach muscle failure for the number of repetitions indicated in the exercise.
• Keep yourself in shape and don't let your lower back rotate.
• Use a weight belt for deadlifts and deadlifts, and bands to strengthen your grip.

Below we show methods not only of how to pump up a man’s back; sets of exercises are designed to increase the width of the back muscles, their mass and volume, improve the relief and even strengthen the lower back.

Not only size is important, but also shape

A wide, but flat back is visually much inferior to a more compact, but lumpy and prominent one. Relief is gained through a balanced diet, and I talked a lot about this in the Healthy Lifestyle . But the lumpiness and visually massive shape are the fruit of wisely selected exercises and a well-constructed weekly microcycle. Let's talk about this in more detail.

The traditional division of back exercises into “width” and “thickness” is not entirely correct, although it is convenient for describing certain movements. Like, wide-grip pull-ups or a similar pull-down of a vertical block to the chest is width, and pull-down of a block to the stomach with a narrow grip is thickness. It would be more correct to divide the exercises into those that form the overall muscle mass of the back and separately those responsible for its impressive shape. Moreover, these will be two separate training days in a weekly cycle.

Don't forget about the deltas, especially the back beam, which also gives visual width. Although it works well in almost all back pulling movements.

I think those who follow my sports column already know that to specialize in a particular muscle group, you need to load it at least twice a week. Or build a cycle in such a way as to take into account the work of muscles as assistants. For those who missed it, pay attention to the articles on training deltoids and arms. In addition, periodization in the load is also important, which is written about here, plus a reasonable selection of weights and progression in them. Accordingly, before moving further, I advise you to read the articles mentioned above.

Have you read it? Great! Let's move on.