How To Build A Thick, Wide Back


how to build a big thick back
Date: July 14, 2016

DESCRIPTION

I use the following back workout any time I want to add a different element to my back training. It’s a fantastic routine that will take the stress off your mid to lower back from heavy training but still works the back hard.

I can’t use heavy weight anymore due to my biceps tendonitis and shoulder cuff tears but it doesn’t stop me from building a big muscular back. In fact, my back is just as developed now as it was when I was using heavy weight for rows and dead lifts. It’s actually better now because it’s more muscular and defined.

This back workout is a great back builder for those of you who can’t use heavy weight for your back.

The following back workout will help build a wide and thick looking mid to upper back. We will be using intensity boosting techniques such as super sets, drop sets and consecutive sets to really spice the workout up and work your back extra hard. This is a tough workout so be prepared to really put in some hard work. With that being said, this is an intermediate to advanced workout and I don’t suggest it for beginners.

Try using this workout once per week for the next 6 to 8 weeks.

This workout is for: Intermediates (6 plus of months of consecutive training) who want to start building a big, thick back
Method: Moderate weight and higher than normal repetitions
Techniques: Supersets, drop sets and consecutive sets
Let's take a look at the workout:

Exercises

  • Lat machine pulldown
  • One arm seated machine pulls
  • T bar rows
  • Standing straight arm extensions
  • One arm rows

How to perform the workout

1) Lat machine pulldown

For this exercise you are going to perform two normal sets pyramiding in weight up to 60% of your one repetition maximum. For your last two sets you will be performing drop sets.

Set 1: 1 x 12

Use approximately 50% of your one repetition max. Rest for 40 seconds and perform set two.

Set 2: 1 x 12

Use approximately 60% of your one repetition max. Rest for 40 seconds and perform set three.

Set 3: 1 x 10

Use approximately 75% of your one repetition max. As soon as your set is done, drop the weight back down to 60% of your one repetition max and perform 12 repetitions. As soon as your set is done, drop the weight back down to 50% and perform 20 repetitions. Rest 40 seconds and prepare to perform the last set.

Set 4: 1 x 10

Use approximately 75% of your one repetition max. As soon as your set is done, drop the weight back down to 60% of your one repetition max and perform 12 repetitions. As soon as your set is done, drop the weight back down to 50% and perform 20 repetitions. Rest 40 seconds and prepare to perform the last set.

2) One arm seated machine rows

For this exercise, you are going to use a method I like to call “Up and Downs”. You’ll be pyramiding upwards for the first 3 sets and using a drop set like sequence pyramiding downwards. As follows:

Set 1: 1 x 12 (for each arm)

Use approximately 50% of your one repetition maximum. As soon as one set has been completed for one arm immediately do the other. Rest only 20 seconds once the set is done.

Set 2: 1 x 12 (for each arm)

Use approximately 60% of your one repetitions maximum. As soon as one set has been completed for one arm immediately do the other. Rest only 20 seconds once the set is done.

Set 3: 1 x 12 (for each arm)

Use approximately 75% of your one repetitions maximum. As soon as you finished the set, immediately drop the weight back down to 60% and perform 1 set of 12 for each arm. As soon as you finished the set, immediately drop the weight back down to 50% and perform 1 set of 12 for each arm. As soon as you finished the set, do one last set using 40% of your one repetition maximum and do 20 repetitions.

3) T-Bar Rows Superset with Standing Cable Straight Arm Extensions

T bar rows


Super set with

Straight arm extensions

You will use high repetitions and moderate weight for this exercise. You’re going to be super setting two exercises, T-bar rows and standing cable straight arm extensions.

Perform 4 x 20 repetitions for each exercise. Try and use 60% to 65% of your one repetition maximum for both exercises. Rest 30 seconds in between each superset.

4) One arm rows

For your last exercise you will be performing one arm rows using what I call “consecutive sets”. To do this exercise, pick a weight that’s about 65% of your one repetition maximum. Perform 1 set of 12 repetitions for each arm and without resting perform another set. Without resting perform another set of 12 repetitions. Once the set is done, immediately perform one last set.

You’ll be performing this exercise in a consecutive manner. There is no rest between sets at all. You will perform one set for the left arm, do another for the right arm, do another for the left arm, do another for the right arm and so on until you’ve perform 3 sets of 12 repetitions.

That’s the workout! Pretty easy right?

I’m 100% certain that if you keep working hard and use this workout for at least 4 weeks you’re going to notice some fantastic results.

If you want to use supplements with this workout, try using Rocket by Athletic Alliance 20 minutes before the workout and Mutant Rehab immediately after. Both work great with this type of high intense workout.

Notes

• If you don't have a seated row machine, you can perform this movement on a seated cable row station.

• You have to be mentally prepared for this workout. You must complete all repetitions as they are prescribed.

• The weight should be moderate. I don't want you to use super heavy weight. Really work the weight and concentrate on the movement. Do no perform the repetitions in a fast or jerking motion. Remember, nice and smooth.

• Drink a lot of water. Have two glasses prior to your session, three or four glasses as you workout and two immediately after.

• To enhance fat loss, try performing 30 minutes of cardio after this routine. You'll burn about 300 calories with this routine. Add in 30 minutes of moderate cardio and you'll burn an additional 200 calories.

• Get plenty of rest. Try and get at least 8 hours per night and if you can, a nap in the day time.

• Watch your diet! This workout will do nothing if your diet is non existent. For more information on putting together a quality nutritional plan, click here.

• Use logs to keep track of your progress. You can download free logs here.

All the best,

Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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