Blueprint for a Bigger Back

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A truly great physique is well rounded. It does not suffer from weakness in any area, even that spot you can’t see very blueprint for a bigger backeasily; the back. The back is a large muscle group and most definitely should not be neglected because even though you can’t see it in the mirror, everyone else can see it as you walk on by.

Building a powerful back takes time and a lot of effort but it is well worth it. Along with creating a balanced physique, the back muscles are also vital to other exercises as well as a strong core. If you need a blueprint for getting your back up to snuff we have the program right here. It is up to you to put the work in, but with this plan you can quickly add some wings to your physique.

The Back Man Program

Building the back has to do with adding width to the lats and teres major as well as thickness to your traps and erector spinae. This is done by combining exercises that work the various sections. Because of this we have an A and B program to help stress each group more fully one session and the other the next session.

Some people don’t focus as much on form as they should but an absolute key to good back workouts is learning how to focus on the target muscle and really squeeze and contract it during and exercise. So, start with lighter weights, do slower reps, and find the groove for each exercise to ensure you are getting the most out of it. In the long run this will be much more beneficial than racking up a stack of weight and heaving it around without focus.

Workout A – Width

    • Wide Grip Lat Pulldowns – 4 sets of 15, 12, 10, 8 reps (squeeze the elbows into the ribs)

    • Reverse Grip Bent Barbell Rows – 3 sets of 12, 10, 8 reps (pull the barbell into the hips then lower forward and down for a big stretch)

    • Close Grip Seated Cable Rows – 3 sets of 12, 10, 8 reps (lean forward to stretch the lats then pull the shoulder blades together as your hands come to your stomach)

    • Standing Cable Pullovers – 2 sets of 10 and 8 reps

    • Hyperextensions – 2 sets of 20 reps

Workout B – Thickness

    • Deadlifts – 4 sets of 12, 10, 8, 6 reps
    • Weighted Chin-ups – 4 sets of 12, 10, 8, 6 reps (go very slow down for maximum negatives)
    • Single Dumbbell Rows – 3 sets of 12, 10, 8 reps (row from the ground straight to the ribs and get the elbow up and back)

    • Close Grip Lat Pulldowns – 3 sets of 12, 10, 8 reps (you can also use and underhanded grip or medium bar with a neutral grip)

  • Hyperextensions – 2 sets of 20 reps

Ideally switching workouts each session provides variety but you can also do it every other session to get two in a row in.

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