WEEK 145 :: What Is The Best Workout For Building A Huge Back?

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Workout For Building A Huge Back?

For the week of: 1/20 - 1/26
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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A strong back plays a big role in strength and can give the appearance of a bigger and wider body.

What is the best workout for building a huge back? Be specific.

How should the upper and lower back be trained differently?

Bonus Question: What bodybuilder has the most complete package in the back department?

* IMPORTANT: Please make sure your responses are original and not copied from previous topics.

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Don't discuss any other topic in this section. ONLY discuss the question above.

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[Rice009]

Well this is how I Train my Back
For the lower back I do Stiffed Leg Deadlift building up on reps to give the lower back a challenge
For the middle part of the Back I do a superset
a superset with Dumbell Rows and Seated Cable Rows
Then I do 3 heavy sets with bent over rows
For the Lats
I do 3 sets wide grip pulldown building up
then 3 sets behind the head pulldown building up

The workout goes like this

Stiffed Leg Deadlift 4x12,10,8,6
Dumbell Rows/ Seated Cable Rows 4x8-10
Bent Over Rows 4x6-8
Wide Grip Lat Pulldowns 3x10,8,6
Behind the head Wide grip Lat pulldowns 3x10,8,6

The Bodybuilder I think that has the best Back would be Branch Warren his back looks solid come competition time!!

[History in Effect]

Back is one of the powerhouse bodyparts that every bodybuilder better have for them to be successful. The back must be trained first if combining it with smaller bodyparts because it is that important to your physique. The back is the king of the back as the chest is the king of the front. This workout that I will present will hit the back from all angles and emphasize movements like pulldowns or pullups and rowing exercises. Pulldowns and pullups in my experience create width and rowing exercises create the dense muscle you see on bodybuilders.

What is the best workout for building a huge back? Be specific.

Deadlifts 4x6
You want to begin your workout with deadlifts because they are the mass builders for your back as well and to some regards your legs. Deadlifts are usually low reps exercises and thus your form should be perfected first with light weights. Also, when you are training with heavy weights, I recommend you use wrist straps which take away much of the stress from the wrists and diverts the power to your back. Deadlifts in my experience hit the lower back like no other and doing them first makes sure the lower back is thoroughly being trained.

Wide-Grip Pullups 3x10
Pullups put on the width to your back and make it huge when posing. This move also targets those lats that flare out when you hit that front biceps pose. Training with your bodyweight is often all you need to fill this exercise. I don't rush through pullups, but I actually try to feel my body working by going a little slower and holding at the top of the movement.

Barbell Bent-Over Row 4x6
I use barbell rows to add that dense, back thickness you need. It doesn't matter whether you use an overhand or underhand grip even though using an underhand grip you can feel your biceps coming into play a whole lot more. I feel these rows mostly in my lower-mid back which is amazing for the middle of my back.

Seated Cable Rows 3x10
Cable Rows is another exercise that builds the thickness you need in the middle back area. There are many grips you can use, but they do the same. The interesting thing about this exercise is at what angle do you pull the cable to your body. If you want to hit mid back, you pull toward lower chest. If you want to hit upper back, you pull toward upper chest. Finally, if you want to hit lower back , you pull toward the stomach. This exercise can hit all angles. It is whatever you like.

How should the upper and lower back be trained differently?
In my opinion, I feel the lower back should be trained harder than the upper back. My personal experience with training my back is that building the upper back is easier than getting that Christmas tree lower back we see on a lot of bodybuilders when they hit a back lat spread. I train lower back heavy with light reps. Often, I don't train deadlifts every week, but instead put in it place back extensions to add detail and prevent injury. Some people have lower back problems and instead of taxing their body with deadlifts they emphasize instead doing bent-over rows. The key thing is to make sure your lower back gets adequate rest because it a part of your core too and you will feel it sore when you do ab work. Without a strong lower back, your core workout will suffer.

Keys to Building a Large Back

1) Hit the Back Hard
- This is key, but make sure not to overtrain your lower back or your core workout will suffer.

2) Rows and Pullups or Pulldowns are all you need
- This combination gives you the width and thickness you need.

3) Focus on your back
-Concentrate on feeling the movement and don't rush through it. You want
to feel your back working not those biceps.

4) Hit it from a variety of angles
- Switch up how you hit the exercises. You can switch out chin-ups for pullups or put in one-arm dumbbell row for cable row. Make sure to use a mix of barbells, dumbbells, and cables.

5) Use straps when training heavy
Wrist straps should be used to avert the intense stress on your wrist and place it on your powerful back which can take it.

Bonus Question: What bodybuilder has the most complete package in the back department?

Today, I have to say the best man in the business with the best back has to be Joel Stubbs himself. If not for past injuries to his legs, this man would be complete. His back is wide and thick..matter of fact call his back a sculpture. People have said my back looks like a fossil when I pose, but Joel Stubbs' back is just massive and detailed. From upper back to lower back, Stubbs got it.

A man that many remember include Orville Burke. The past couple of week I was surfing on Youtube and saw Burke's back and was shocked. His lats are crazy and he is as wide as a house. He was one of the biggest competitors during his competitive time and his back was his best body part after looking at his many videos and pictures. I sure wish he was still competing...

[KeithWise]

I you want a great back, stick to the basics. There are three main exercises one would need to concentrate on to attain a great back. The exercises are dead lifts, some type of row, and some variation of pulldowns/pullups. Deadlifts are great for overall back and body workout, but it will specifically target the lower back. T-bar rows, bent rows and dumbell rows with target the middle back, adding thickness. Pulldowns and pullups with target more of the upper back specifically adding width.

The priority, rep range and set range is specific to the person but a good way to start would be deadlifts first, rows second and pulls third with 3 sets of 10 - 12 each. Some would also like to train lower back separate from the upper back, but again it is the discretion of that person.

The trapezius is also an important part of the back and the overall look of ?huge?. Some like to train traps with shoulders or back or even on a separate day. Shrugs or upright rows will add size to the traps.

For a hardcore back workout:

Deadlifts
2 warm up sets : 12 - 15 reps
4 working sets : 8 - 12 reps

T-bar Rows
1 warm up set : 12 - 15 reps
4 working sets : 8 - 12 reps

Pulldowns
4 working sets : 10 - 12 reps

One Arm DB Rows
3 working sets : 8 - 12 reps

Hyperextensions
2 working sets : 12 - 15 reps

Joel Stubbs has an amazing back. Super thick, super wide, super detailed, all with an incredible V taper. I actually have to look at his back for a hour before I go to the gym to get a good back workout.

[push it 05]

What is the best workout for building a huge back?

This is a very complex question even though it is worded very simple. The answer is that it depends. Whereas higher reps will tone you without a doubt. Less is more, is the method I use for building a big/strong back.

Simple...Deadlifts (conventional or sumo)! There is no other exercise that will pack on more muscle then these bad boys. When dealing with a desired goal as SIZE and not definition. It is very important to find out your 1 rep max. This way you can base your reps per set range on a certain percentage of your one rep max. For example...I have a 1 rep max of 225 so my workout would be as followed:

(set x rep x weight)

Warm up set - 1 / 10 / 135 (60% of my 1 rep max)
Warm up set 2 - 1 / 10 / 157.5-168.75 (70%-75% of my 1 rep max)
Working sets - 2 / 5 / 191.25 (85% of my 1 rep max)
Last working set - 1 / 5 / 202.5 (90% of my 1 rep max)

-I follow the above for 2-3 weeks and on either the 3-4 week I retest my 1 rep max. If I am able to lift more than 225 on week 3 or 4. I rerun the percentages and do the process all over again.

Now, some people say the second warm up set is wasteful because it's going to tire you out for the 3 following working sets. I disagree with this for two reasons; A) the first warm up set is so light that really your only focus is to get blood flowing to the back and to stretch everything out. B) Your second warm up set is really what is going to prepare your entire back for some heavy lifting...Just remember that everyone's body is different and if something is too hard or you aren't able to fully recover by your next weeks back routine. Play with the percentages until you get a solid flow down that YOU can handle (don't go easy on yourself either, you'll just stunt your potential.).

Shrugs: I Always do deadlifts first and then move to shrugs. Deads use up so much energy that I have found I cannot reach my full potential unless I do them first. Then I move on to shrugs with focus on the upper part of your back.

(set x rep x weight)

Warm up set - 1 / 15 / 135
Working Sets - 3 / 8 / 190
Last working set - 1 / failure / 90%-100% of my dead 1 rep max

-The purpose of the last working set is to get your body comfortable with the heaviest amount of weight it has to fight against. You would be surprised how much these help!

The last heavy exercise I do after shrugs is bent over rows (smith machine or free weight). I like to do these on a smith machine because I like to focus more on form than weight but if you choose to do free barbell it's just as good. The main point of these is Your middle back. They assist all over but the focus is to really pull your shoulder blades together and feel the burn above your backs lower arch.

(sets x rep x weight)

Warm up set - 1 / 10 / 50% of deadlift 1 rep max
Working sets - 3 / 5-8 / 65% of deadlift 1 rep max

-I go lighter on these because I still want some definition. These can also put heavy strain on your lower back and I will always put safety before anything else. If I have to move down in weight, so be it.

The final exercise I do is back extensions. I do these for reps as they target the lower back. By now you should have killed your entire back so it's going to be pretty weak. I don't like to use heavy weight when I end a routine with these as you could risk over training. I focus on stretching and really building my backs lower arch. This way you can create a strong core for when you really need to get the sweat pouring on your heavier sets/reps.

FINAL THOUGHTS: I only do the above workout once a week as its pretty intense and any more will risk over training. Always remember to wear a belt and that your spine's safety is the most important part! Nutrition is key to succeeding with the above training routine. Your workout is only as strong as your post recovery which also includes more than just protein...but that's another article. Thanks for reading and I hope it works out for you as it has for me.

What bodybuilder has the most complete package in the back department?
Johnny Jackson baby! The man can move serious LBS and has more hills and valleys than the rocky mountains!!!

[AFFormID10T]

1. What is the best workout for building a huge back? Be specific.

The staple of building a huge back comes from the STANDARD PULL-UP with hands pronated (overhand grip). This gives your back muscles, primarily the lats, the greatest stimulation if performed correctly. Correct form means controlled movement that avoids momentum with the chest open and shoulder blades depressed. You can do all the back exercises in the world but if you cant do regular pull-ups correctly then you might as well go home. ;) But seriously you wont see a solid back routine that is lacking pull-ups or lat pulldowns.

The truth is the average person is highly unlikely to perform standard pull-up for reps, yet alone sets of 12-15 with strict form. Of course I am talking about the world population in general, not just your average meathead. The key is to work up to it. Set realistic goals to build your upper body strength to that point. You may be only able to complete 4-5 quality repetitions at first and that is alright. Take a quick 30-90 seconds to recover then complete 4-5 more reps. Work up to the point where you complete the total number of needed repetitions for your training program. The average total number repetitions for hypertrophy is around 36 to 45. Keep that in mind as you perform these low rep sets an make it your goal to make it to that total number. One other option in lieu of bodyweight pull-ups is the assisted pull-up machine. There are many out there in modern gyms that provide the same function. The more weight added the more assistance provided. Take your bodyweight minus the number of pounds assisted and that is how much you are lifting.

If an assisted pull-up machine is not available, another method to work your way up to completing bodyweight pulls up for quality reps is to utilize the FRONT LAT-PULLDOWN (if you wish to assume behind the neck pulldowns proceed with caution as this causes undue stress to the shoulders/tiny muscles of the rotator cuff). Again assume a wide grip pronated hand position and ensure the chest is open and shoulder blades are depressed during the down phase of the movement. Lean back slightly, bring the bar down almost down to the upper chest, pause at the bottom of the movement and squeeze your lats and then bring the bar back up in a controlled fashion. Keep constant tension on your lats by bringing the arms back up until there is a slight bend in the arms, then immediately bring it back down to the lowering phase. When you are able to perform standard bodyweight pull-ups with ease you can use a weight belt with a chain to increase resistance or use heavier weight on the lat pulldown.

Keep in mind that a supinated grip (underhand grip) allows for more greater bicep involvement, thus creating less resistance against the muscles of the back. A close grip whether supinated, pronated, or neutral grip will use more of the muscles of the middle back. Try such exercises as the MIXED GRIP PULL-UP where one hand is supinated and one pronated. These types of changes in your routine will add variety and muscle confusion. All in all the standard pull-up (which the hands are greater than shoulder with) is the hardest variation because it requires the most back muscle involvement and should be the standard in a routine if you are unable to do them right.




2. How should the upper and lower back be trained differently?

In order to gain full development of the back, your routine must target the upper and lower back separately. This is the same principle as targeting the lower and upper abdominal regions. But another factor that plays a roll in back training is width and thickness.

There are a lot more muscles that are involved in back exercises than meets the eye. In order to best develop the back a person must understand it's anatomy. Easily the largest muscles include the latissimus dorsi, upper/lower trapezius, and erector spinae. Some of the smaller muscles that are hidden underneath these major groups are the infraspinatus, teres major, teres minor, rhomboideus major, and rhomboideus minor.

http://askthetrainer.com/image-files/best-back-exercise-chart.jpg

So to break it down the latissimus dorsi muscles along with the smaller muscles of the shoulder girdle will build your upper back width.

The lower and middle trapezius muscles along with the rhomboid muscles build you upper back thickness.

Lower back width includes the lower lat region which are stimulated with some of same types of pull movements included in upper back width exercises.

Finally, lower back thickness includes the erector spinae muscles and the muscles deep down that support the spine.

Here is a breakdown and the exercises involved that will target the muscle groups to create that separation in the lats and middle back and Christmas tree like formation in the lower back.

- For Upper Back Width (as stated in question 1) standard PULL-UPS or WIDE GRIP LAT PULLDOWN provide the greatest stimulation. The wider the grip the greater the stress on the lats creating the width of your upper back. BENT OVER BARBELL ROWS/SEATED CABLE ROWS using a lat pulldown bar with a wide pronated grip are also key to producing width in the back. As explained earlier a supinated grip on a bent over row also called REVERSE GRIP BARBELL ROWS will stimulate more bicep femoris involvement thus making it easier for your lats.

- For Upper Back Thickness (middle and lower trapezius) you can perform V-BAR PULLDOWN and SEATED CABLE ROWS (v-bar). With the neutral close grip of the v-bar this will target more the middle back or middle and lower trapezius muscles along with the lats. Ensure your form is regulated, avoiding letting the shoulder roll foward and leaning back to far using momentum to pull the weight back. With the chest out, shoulder retracted, pull solely focusing on your back muscles doing the work. Imagine squeezing your shoulder blades together while pulling the v-bar to the sternum or xiphoid process.

- For LOWER BACK WIDTH, the same exercises for upper back width are included. These mass builders should be performed: ONE-ARM DUMBBELL ROWS, BARBELL BENT OVER ROWS, and T-BAR ROWS. Again common errors for these exercises include the shoulder rolling forward. Stick your chest out, back straight, shoulders retracted (back and tight) and pull with a sole focus on contracting the lats. For t-bar rows, there maybe a chest pad to help stabilize you or not but the same principles apply. Another exercise to isolate the lats, to get that insane width is the STRAIGHT-ARM PULLDOWN.

- Finally to provide overall LOWER BACK THICKNESS, not to mention testosterone production, the BARBELL DEADLIFT is the bread and butter exercise. This will in fact provide a total body workout because it utilizes the shoulders, arms, trunk, hips, leg muscles to provide additional stabilization. The main workload goes to the tiny muscles of the lower back such as the erector spinae. and quadratus lumborum. Back extension machines do the job for these lower back muscles are in my opinion less effective as it is an isolation exercise. A variation of the deadlift is the STIFF LEGGED BARBELL DEADLIFT. This puts more stress on the lower back since your legs are slightly bent but remain stationary. Also placing a barbell with lighter weight on your shoulders/traps you can perform a STIFF LEGGED BARBELL GOOD MORNING.

Since the small muscles of the lower back are stimulated by the most weight with deadlifts, it is highly susceptible to injury. The key is to protect your back by maintaining strict form. Avoid rounding out the back and use a weight belt when handling heavier weight (315 lbs +).

So in conclusion the exercises below will produce total back development with flawless christmas tree detail:
When in a strength training phase perform 6-8 reps (3 to 5 minute rests between sets) and when in a hypertrophy training phase do 12-15 reps (30 to 90 sec rest between sets)

The routine will focus on each of the upper and lower width and thickness of the back. Choose the exercises you believe your own muscle anatomy needs. Everyone has their own likes and dislikes about certain exercises. Use the principle of priority rule. For example, if you are lacking in width, then choose a width exercise and do them first while you are fresh. You will need at least one of each of the following categories. Save deadlifts for last because if you do them first or in the middle of your routine you will be very sorry since this exercise uses the most testosterone and will use the most energy to perform, this is just a suggestion of course.


UPPER BACK WIDTH:
Pull ups
Wide grip lat pulldown
Barbell bent over row
Seated cable row (using lat pulldown bar)
Reverse Grip barbell bent over row

UPPER BACK THICKNESS:
V-bar pulldown
Seated cable rows (v-bar)
One arm dumbbell row

LOWER BACK WIDTH:
One arm dumbbell row
Bent over barbell row
T-bar row
Straight arm pulldown

LOWER BACK THICKNESS:
Barbell deadlifts (+total body workout for overall development)
Stiff legged barbell deadlift
Stiff legged barbell good morning
Back Extension (hyperextension)



3. Bonus Question: What bodybuilder has the most complete package in the back department?

I feel that 6-time Mr. Olympia, Dorian Yates had the most complete and impressive back in bodybuilding history.
http://www.footbag.org/~footbag/media/686/Dorian%20Yates.jpg
Hitting the rear lat spread, you can see his simply amazing massive development of the middle back (lower and middle trapezius) and lats so huge this guy was most definitely walking through doors sideways.

[al_77]

The one thing that truly makes a real bodybuilder is having a huge, over-shadowing back. Not only does a huge, powerful back contribute to a full bodybuilder look, but it also contributes to symmetry, less chance of injury, and assistance to other muscle groups. Without a strong, dense back, many muscle groups and will suffer assistance from the backs major muscles; the lattismus dorsi, trapezius, and other minor muscle groups such as the teres major, lower back, and rhomboids. Major exercises such as the basic bench press, military press, squat, and curl; which are the primary movements for mass building in the muscles, involve the use of the back muscles, primarily the lats, traps, and the lower back. Also without a strong lower back, which contributes to the posterior chain and the core, you may suffer many injuries that could of been prevented.

What is the best workout for building a huge back? Be specific.
When it comes down to developing and training your back, you must focus on targeting all of the muscles of the back to ensure full, and balanced development. The best way to target all these muscle groups is by breaking them down into these four main areas: the upper lats, lower lats, the middle back, and the lower back.


The Workout:

[Group A:] The Upper Lats: This area of the back includes the upper portions of the lattisimus dorsi, and the teres major muscle. This area gives you the width and V-taper that every bodybuilder dreams of. Choose one exercise depending on your ability to perform either of the exercises:

1a) Wide-grip pull-ups: 3x8-12 (Weighted if you can perform more than the listed repetitions.)

or

1b) Wide-grip pull downs: 3x8-12


Note: If you cannot perform the wide-grip pull-ups, perform the wide-grip pull downs.

[Group B:] The Lower Lats: This muscle area involves the lower portion of the lattisimus dorsi. This area provides back width from the upper lats all the way down to the waist. Chose one exercise from the list below:

2a) Reverse Grip Bent-Over Barbell Row: 4x8-12 (Remember to pull the bar into the mid-section, not the waste.)

or

2b) Low One-Arm Dumbbell Row: 4x8-12 (Bring the dumbbell as far back as possible without breaking the motion.)

or

2c) Machine Low Row: 4x8-12

[Group C:] The Middle Back: This area of the back includes the middle and lower portions of the traps, as well as the rhomboids. When training your iddle back, you must remember to keep the exercises wide and high. A well-developed middle back will show by thickness and overall mass. Chose one exercise from the list below:

3a) Wide Grip Seated Rows: 3x10-15 (Using a lat pull down bar.)

or

3b) Bent-Over Barbell Rows: 3x10-15 (Recommended to group with Low One-Arm Dumbbell Rows.)

or

3c) One-Arm Dumbbell Rows: 3x10-15 (Recommended to group with Reverse Bent-Over Barbell Rows.)

[Group D:] The Lower Back: The final portion of the back, which includes the muscle group, the erector spinae. A well developed lower back not only prevents injuries, but it supports other lifts by strengthening the posterior chain and core, and gives the back the look of two snakes running down your spine. Chose one exercise from the list below:

4a) Deadlift: 4x10,8,8,6 (Pyramiding has been proven to be the best way to strengthen and build mass to the back. It is strongly recommended to chose this exercise for it is one of the best overall mass gainers, and allows more growth due to releasing so much testorone in the body.)

or

4b) Hyperextensions: 4x15-20

or

4c) Good Mornings: 4x15-20


How should the upper and lower back be trained differently?
Upper back training will always consist of pulling movements. Many training protocols such as wide-grip, reverse-grip, and others will be used. When training the lower back, extending movements will be key. The lower back cannot be flexed and extending the way upper back muscles such as the traps and lats can, so the only way they can be trained is by extension movements.



Bonus Question: What bodybuilder has the most complete package in the back department?
Dorian Yates by far. His lats spread out so much that you would think he could fly! Great thickness and overall symmetry.

[steveironpump]

Building a barn door back is actually not that difficult from a conceptual point of view. However, in reality, building a huge back is extremely grueling and physically demanding. The combination of the upper and lower creates one of the largest muscle groups in the human body. Working the back generally requires a great number of bent-over pulling movements as well as strenuous upright pulling movements. Even though building a barn door back is extremely taxing and difficult, no physique is complete without one.
In order to understand what it takes to build a barn door back, you have to go straight to the king of the barn door back, Ronnie Coleman. There has never been a better back in the sport of bodybuilding than that of the former Mr. Olympia. While Ronnie is well, a freak of nature, there is no doubt that the exercises he uses are extremely effective at adding incredible size and muscularity to anyone's back.
The exercises Coleman performs are very basic, yet very effective. Here is a list of some of the best exercises he uses that you can incorporate into your routine:

1) Bent-Over Barbell Rows

This is probably the best overall workout for the back because it allows for a solid range of motion and hits every muscle in the back. The only drawback is that it is very hard to remain disciplined with regards to form. However, if it can be done properly, this exercise alone can build a barn door back. This lift?s main purpose though is to target the lats to increase that lat spread.

2) Dead lifts

The dead lift is a cornerstone of any bodybuilder with a massive back. Dead lifting builds the spinal erectors. The spinal erectors run right down the middle of the back on both sides of the spine. This exercise is also critical for building strength in the lower back so that the lower back does not take over a movement meant to build the lats like bent-over rows. Do not use a weight belt when dead lifting because it often leads to extremely poor form. There seems to be this misconception out there that a weight belt will hold your back in place regardless of your form. This is completely false. Instead, use a weight that is manageable and focus on using solid form.

3) T-bar Rows

T-bar rows are a Ronnie Coleman signature lift. Most bodybuilders shy away from this exercise because it is not fun. I am not kidding you. This has to be my least favorite exercise overall, but they get the job done, and true champions like Ronnie never shy away from the brutal lifts, which is why he won the Olympia 8 times. T-bar rows are a great mass builder for the whole back and are perfect for throwing a big twist into your routine to keep your body off balance. The only drawback is that it can be difficult to get a full range of motion with this movement.

4) Wide-grip Pull Ups or Cable Pull Downs

Ah, the classic pull up: it always seems to be a crowd favorite. Pull ups actually do not widen your lats. Instead, they crush every muscle between the outskirts of the back. Performing a wide-grip pulling movement during every routine is essential for developing the inner muscles of the back to balance out the back's muscularity.

5) V-bar Pull Downs

This exercise works very well to widen out the lats. However, my personal opinion is that it is completely over rated. It puts a lot of stress on the elbows and does not work that well at building serious mass in the lats. It should be used more as a shaping exercise at the end of a routine rather than as a mass builder.

6) Cable Rows

Cable rows are a very good exercise. The nice thing about cable rows is that it is easy to minimize lower back involvement with a weight belt, and they allow you to get a full range of motion. A full range of motion is always preferred because it creates a stretch at the bottom of the movement and allows for a good contraction at the top of the movement. A full range of motion also feels much more natural, which makes it much easier to isolate the lats.

For a novice, this is a very good exercise to master before moving on to more challenging lifts such as t-bar rows or bent-over barbell rows. Various attachments can be used to perform this exercise, which allows for a variety of hand potitions to work different muscles in the back.

7) One-arm Dumbbell Rows

I am not a big fan of these because they set the stage for one side of the body to become weaker than the other, thus creating an undesired imbalance.

There are also numerous machines out there that work very well at isolated various parts of the back.

Keys to Remember

- The key to remember when training your back is to make sure that your lower back is strong. A weak lower back will make rowing movements impossible to perform properly. If you have a weak lower back, then start dead lifting to strengthen your core.

- The back can be broken down into two parts: the upper and lower back. The upper back has inner and outer muscles that are worked differently through different movements. Keep a variety of movements into your routine to ensure that every muscle in the back is stimulated properly.

- Make sure you lift heavy. You will never build serious mass unless you are willing to lift heavy.

- Good nutrition is also important. You are what you eat is the truest statement that you will ever hear in the fitness industry.

The workout:
Dead lifts 3 sets 4-8 reps
Bent-over Barbell Rows 3 sets 4-8 reps
Wide-grip Pull Ups 2 sets 4-8 reps (add weight if necessary)
Cable Rows - 1 set 4-8 reps
Feel free to substitute in other exercises as you see fit. Remember that quality is more important than quantity. Change up your routine completely at least once every 8 weeks.

Bonus Question: Ronnie Coleman - I didn't even know it was physically possible to fit that muscle between two shoulders until I saw the champ himself posing on the Olympia stage.

[soundcheck129]

TOPIC: What Is The Best Workout For Building A Huge Back?

A strong back plays a big role in strength and can give the appearance of a bigger and wider body.
What is the best workout for building a huge back? Be specific.

Just because you can't flex your back like you do your biceps doesn't mean it should be neglected. Building up your back creates the base for a powerful body and will improve overall strength. You've got to remember, though, that your back is made up of many muscles - latissimus dorsi, erector spinae, rhomboids, trapezius, deltoids...the list is practically endless. In order to build the best back you can, you've got to work all of the muscles and stimulate them from as many angles as possible.

While I try to incorporate back exercises into every workout, an effective way to build up a lagging area is to designate one day per week on which you concentrate on that part. So, to build up your back, I'd recommend a split like this:

M: Upper Body Push
T: Upper Body Pull
Th: Back
S: Lower Body

On off days, you can do cardio, abs, yoga - whatever floats your boat. And while you may laugh at the idea of something like yoga or pilates, both are great ways to improve your flexibility, which can go a long way toward preventing injury and getting the most out of weightlifting. In addition, ab work will strengthen your core, which works with your back during many functional and compound movements.

The Monday, Wednesday and Saturday routines are up to you - but remember to include some lifts for your back on those days, in addition to what you do on Back Day. Some you may want to use are seated rows, one-arm DB rows, pull-ups and weighted hyperextensions. But you don't need to learn any new exercises if you don't want to, just pick some of the ones I'm about to show you.

BACK DAY

To get you warmed up, we'll start with three sets of back extensions on an exercise ball (Link (http://www.bodybuilding.com/fun/exercises.php?Name=Weighted+Ball+Hyperextension)). This will increase the blood flow to your back muscles and will also help develop your core strength as you balance on the stability ball. While exercises featuring your back muscles as prime movers are important, it is also necessary to remember that those muscles also act as stabilizers in many functional movements, so you'll want to build up strength for those tasks.

It's also important to pay attention to your form - make sure you are performing lifts correctly so that your back muscles are bearing the majority of the load, not your arms.

For the rest of the exercises, I'd recommend two warmup sets and three working sets.

Bent-Over Barbell Row*

This is a great lift that works a wide range of muscles. I'd recommend using a wide-grip for this one; in order to GET wide, you've got to LIFT wide. Concentrate on squeezing your back muscles as you bring the weight up, especially on the last few sets.

Reverse Fly*

Another lift that targets a laundry list of muscles, reverse flies can be quite difficult, so you may be surprised at how heavy the dumbbells seem on this one. Squeeze your shoulder muscles and make sure you get the dumbbells up to shoulder height.

Deadlift

The daddy of them all. No back routine would be complete without this. In addition to stimulating your back muscles, deadlifts increase (http://muscleandbrawn.com/2008/10/how-to-boost-testosterone/) your testosterone production and help burn fat by boosting your metabolism.

Wide-Grip Pulldowns*

If you want, you can alternate wide and narrow grips on the pulldown - it's a very versatile lift. In addition to torching your back muscles, it also works your shoulders, which will add to the overall look of wideness.

Good Morning

This is one of my favorite lifts, and seems to be one overlooked by a lot of people. You can definitely feel the burn in your lower back on this one. Try to lift slowly and limit jerky movements to make sure you're hitting the right muscles - and a slower lift will mean more work, and ultimately, more mass.

NOTE: The exercises I have starred (*) are ones in which you can perform drop sets during the workout sets if you'd like. Drop sets are a highly effective method that ensures you are working your muscles to failure. However, you'll want to avoid them on strenuous compound lifts, as they can put a lot of strain on your body.

How should the upper and lower back be trained differently?

In my opinion, one should use higher repetitions for the lower back and lower repititions for the upper back. My reasoning for this is based on the fact that lower reps seem to build larger muscles. If you really want that tapered look, you don't want to have huge muscles on your lower back, possibly giving you the unpleasant illusion of love handles. Even though you're using higher repititions, you're still building strength, but without sacrificing aesthetics. Intensity, however, should remain the same regardless of which region you're targeting.

Bonus Question: What bodybuilder has the most complete package in the back department?


http://www.bodybuilders.com/mro-p31.jpg

I think that picture speaks for itself - Dorian Yates has the best back in the business. And it's really not a surprise, given his intense training methods. Really, you can't get much wider than that. And even with the massive size, Yates still has excellent definition and an unbelievably tiny waist. Great lats and traps...the only possible thing you could complain about is that perhaps his back is too big and draws attention away from the rest of his body. No doubt about it though - baby got back.

[Ambokile]

First of all your back muscles are an important part of your beast physique. Their developement shows everyone your dedication and determination. However, if your not ready to work extreemly hard then this article is not for you. For those of you still with me I applaud you. I'll be showing you how to add size and cuts to your back properly. I enoy working my back and this is the routine I train it with.

Building a freakish back:
Follow this routine. Keep in mind, you want to hit every muscle in the back equally(which this routine does), so try not to cut corners.

Its important to always stretch before and after workouts. At the beginning of your workout you have the most energy, so I work the back from top to bottom for a better V-shape. NOTE(The back is made up of many muscles, which means it takes a while to train).

For every exercise with an * next to it use the "1 up 3 down" technique. The "1 up 3 down" technique is when it takes you about 3 seconds to lower the weight or fully uncontract the muscle and 1 second to lift the weight or fully contract the muscle.

The Routine:
*Start with standard wide grip pull-ups sets:3 reps:10
Rocky wide grip pull-ups (bar stays behind your head) sets:3 reps:8-10
*Wide grip lat-pulldowns sets:4 reps:10,8,8,6
Close grip pull-ups sets:3 reps:8
*Stiff-legged deadlifts sets:3 reps:10
*Bent over barbell rows sets:4 reps:10,8,8,6
One-arm dumbbell row sets:3 reps:10
*Underhand grip lat-pulldowns sets:3 reps:8-10

Upper back training:
Upper back training mostly consits of rows pulled to your chest rather then abs and lat exercises such as standard pull-ups(with hands facing away from you). When carrying out moves for your upper lats like pull-ups and pulldowns your hands should face away from you and your upper back should be arched back. Working the upper lats builds your back on it's sides giving you that sought after V-taper.

Lower back training:
Lower back training utilizes lat exercises such as the underhand grip pull-up and rows pulled to your abs. The reason moves like the underhand grip pull-up don't work the upper back as much as standard pull-ups is because turning your hands toward you engages the lower lats more.

In bodybuilding size matters, but when everyone on stage is freakishly huge cutness, proportion, and symmetry set the best apart from the rest. Thats why Dexter "The Blade" Jackson is #1 in the back department. Congratulations to The Blade on his Mr. O. Good luck on yours.

[Lynx_Lightning]

What is the best workout for building a huge back? Be specific.

A massive back is one of the hallmarks of a powerful physique, especially given the difficulty in training it. Unlike the chest, its classic counterpart, the back is composed of many muscles, each with a unique function and requirements.

The back, as a whole, is composed of the following muscle groups: erector spinae, latimus dorsi, rhomboids major and minor, teres major, posterior deltoids, and trapezius. Some of these muscles are often considered parts of other sections (usually shoulders or core), but they are all technically part of the back. These muscles can be broken up into a few categories for training purposes.

The back can essentially be divided up into three parts: lower, upper, and trapezius. The lower back is responsible for the extension of the hips and spine, and is a key component in core thickness. The upper back can be broken up into two categories for training: width (lats), and thickness (posterior deltoids, rhomboids). The trapezius adds neither width nor thickness to the back, and is often trained with the shoulders.

Based off of the information from above, it is clear that the back is a difficult body area to train, especially given the difficulty with visualization and mind-muscle connection present with the back. Thus, the back workout must be comprehensive without leading to overtraining.

Let?s start with the lower back. The erector spinae is responsible, as the name suggests, for the extension of the spine. However, classical fitness dogma teaches us right away that the spine must never bend while lifting weights, for fear of damaging it. This brings us to the secondary purpose of the erector spinae; the extension of the hip (along with the gluteal muscles and the hamstrings). The best exercise for building the lower back is, of course, the deadlift. The deadlift is a heavy compound exercise that will stimulate the release of growth hormones, and force the back (and whole body) to grow. There are many different types of deadlifts, the two main types being regular (bent legged), and stiff-legged. Bent-legged deadlifts allow for a greater range of motion, but are harder to keep in perfect form, as the tendency is to bend the legs early to take stress off of the lower back. I would recommend stiff-legged deadlifts until the form is perfected, and then a switch to regular deadlifts.

Hyperextensions are very similar to deadlifts, but are better for building definition than size. Include these for some extra intensity.

The lats, rhomboids, and teres major often work together, and can be trained with some of the same exercises. The lats are the largest and most important of these muscles, and thus require the most work. A complete workout for the upper back will include both isolation and compound exercises, as follows.

In my opinion, the best exercise for building the back is the power clean. It works the posterior chain, upper back, shoulders, traps, etc. Since it is a full-body exercise, it will also stimulate the release of growth hormones. Power cleans rely heavily of explosive power, which helps to build Type II muscle fibers, which are larger and have a greater potential for growth. Start with a couple of rest-pause sets of power cleans. Do 8-10 reps, rest 20 seconds, do as many reps as possible, rest another 20 seconds, and do as many reps as possible. This is one set.

After that, it?s time for some rows, which also engage the whole back. Pulling close to the navel (like in the bent-over barbell row) in the rowing exercise will minimized the involvement of the deltoids and elbow flexor muscles, and focus on the lats and rhomboids. Since there is already a great deal of work for the lats in this routine, I would recommend dumbbell rows for a better-rounded workout.

Next come Vince Gironda-style pull-ups. These are the best way to work the lats. Keep your shoulders pulled down and back, and pull to the lower pectoral line. This will allow for a full contraction of the lats, which will stimulate growth. This is what Don Howorth did to get his massive lats.
Finally, do lat pushdowns, which never allow the muscle to rest during a set. This will force blood to be excluded from the muscle, and when the tension is finally released, blood will rush in to compensate, creating a massive pump.
Finish this with a drop set to extend the time under tension.

All that?s left are the posterior deltoids and the traps. Since these are trained indirectly by deadlifts, rows, cleans, etc. very little work is actually required for growth, and to prevent overtraining. Rear flies for the deltoids and shrugs for the traps should finish off the back.

Since this is such an extensive workout, I recommend dividing it up based on the assisting muscles. Train the lower back on the legs day, since deadlifts also train the glutes and hamstrings. Save the deltoids and traps for the shoulders day, as they are technically part of the shoulder anyway. In the end, a good back workout would look like this:

SHOULDER DAY:
Other shoulder exercises plus. . .
Rear flies: 3 sets of 8 (this is a small muscle, less reps avoids overtraining)
Shoulder shrugs: 3 sets of 10
LEGS DAY:
Other leg exercises plus. . .
Deadlifts: 3 sets of 10
Hyperextensions: 3 sets to failure
BACK DAY:
Power cleans: 2 sets of 8-10, rest-pause
Dumbbell rows: 3 sets of 10
Pull-Ups: 3 sets to failure
Lateral pushdowns: 2 sets of 12, make the second a drop set

And remember, mind-muscle connection and stretching are essential for muscular growth. Concentrate on feeling the muscles contract at first, before moving to heavy weights. Try to flex your back (it?s difficult at first). Stretch between sets or after the workout to enlarge the fascia and room for growth.

One last note: a wide back is no good without wide shoulders and a trim waist to go along with it. Don?t neglect the middle deltoids (lateral raises and military presses) and abdominal exercises with cardio. This will build an illusion of a back even bigger than it actually is.


How should the upper and lower back be trained differently?

The lower back requires fewer exercises than the upper back, because it has fewer muscles. It is also difficult to train the lower back in isolation, as it almost always works with the gluteus and hamstring muscles. In general, however, they are made of similar types of fibers, and need similar types of training.

On a practical note, endurance is more important for the lower back than the upper back, as normal everyday lifting activities heavily engage the lower back, which tires much more quickly than the surrounding muscles.

Bonus Question: What bodybuilder has the most complete package in the back department?

I would have to say that Don Honworth has the best back development of any bodybuilder, past or present. His lats are absolutely huge, and like everyone who trained with Vince Gironda, he had a thick, defined back.

[BIG.T]

Its all about Going heavy or Going home !

Being one of the largest groups of muscles in the body the back must be "BEAT DOWN" go in to the weight room with no-regrets and leave with a HUGE BACK !
K.I.S.S is in effect. ( keep it simple stupid )

1-heavy dead lifts
2-heavy rows (cable,barbell,dumbbell)
3-heavy lat pull down (weighted pull ups )

Don't be a skinny sissy ! Go heavy, cuz if you dont someone else will and he will have a bigger back than you !