Having a
thick, wide back is the cornerstone of any
quality physique. It can make you look
full, powerful, and improve your posture.
It also gives you that sought after v-taper
making your shoulders look wide and giving
the appearance of a much thinner waist.
Building a wider back is relatively easy
provided you have the right exercises, the
right techniques, and the ability to push
yourself to your physical limits and
beyond.
Any type of
pulling movement, that is, pulling your arms
closer to your body whether it be in the
form of a row, or in the form of a
pull-up/pull-down is working the back
muscles. Their responsible for retracting
the upper arm to the torso - all of these
movements involve this action. With this in
mind we then can construct a workout routine
that hits all the angles of the back
providing optimum stimulation and thus
muscle growth.
The back is a
muscle that often responds to heavy weight
and low reps. While I know everyone is
different when it comes to adding muscle to
their frame, I've noticed throughout the
years that most individuals respond best to
heavy and intense training - no wimps here.
There are two main movements for the back -
the pull-down and the row. The pull-down
movement really focuses on the outer part of
the lats(depending on your grip of course)
and gives the appearance of a wide back when
looking at someone from the front - it also
can really add shape to your v-taper.
There are many different versions of the
pull-down; close grip, wide grip, reverse
grip, pull-ups, and myriad of others that
add variety and thus new stimulus. It's
extremely important to work all angles for
maximum muscle stimulation.
The send big
exercise for the back is the row. There
isn't a better exercise for putting sheer
muscle on your back than this one. The row
incorporates nearly every muscle and allows
for the most weight to be used. It
stimulates the most muscle fibers and thus
stimulates the most growth. The most
important thing to remember when performing
the row is to keep your back strait and
tight, never let it round at all. If you do
let your back round you put it at extreme
risk for injury, along with that it takes
the tension of the exercise off the muscle
and places it on the spine - not something
you want to do. So keep your back strait
and your body upright. The key to effective
rowing is pulling your hands towards your
body in a way that it causes your shoulder
blades to come together. It's this movement
that really important. You'll see a lot of
guys doing the row but are using most arms
and delts for the movement. Don't let this
happen to you. Stick out your chest, bow
your back, and let your back muscles do most
of the movement. It requires some degree of
focus to do the movement right, but once you
get it down you'll see muscle growth like
never before. There are various grips,
bars, and movements of this exercise that
can produce new stimulus and get the back
growing again. So switch things up every
now and then.
These two
movements are the cornerstone of any
successful back routine. Minor variations
in the way you perform can equal to big
gains in the gym, so be sure to switch up
your grips, the weight, the amount of
repetitions, etc - change equals growth.
Provided you have good form, good technique,
and have the ability to focus and let the
muscle do the work rather than momentum your
back should begin to grow to proportions
otherwise thought unachievable.
With the
proper diet, the right mental attitude, and
an unshakable routine that delivers results,
a small back will be a thing of the past.