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  1. #1
    Registered User SexyBack1's Avatar
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    How to build your BACK

    This is an excellent, and very frequently asked question. how do I build my back? I want it wide and thick, How is that possible?

    First of all you need to understand that this article is targeting intermediate or higher stages of lifting. that exclude novices.
    A novice shouldn't complicate his workout at all. all you need as a novice or even at the beginning of the intermediate stage is to stick to the basic movements, progress and profit!

    Now for intermediate and advanced lifters you need to understand that your back is such a very big muscle group hitting it from as many angles as possible is necessary to achieve full development. The easiest way to think about training the upper back is to break it down into three basic movement patterns.
    -Horizontal Pulling
    -Vertical Pulling
    -Isometric Training

    Horizontal Pulling
    Rowing(Pendlay Rows, Bent Over Rows) is the ultimate movement for back thickness, Rows involve the mid, lower traps and rhomboids as well as the lats. thus back thickness.
    I also find One Arm DB Rows, cable rows to the abs and T-bar rows best for working your inner portion of the back.

    Vertical Pulling
    Vertical Pulling is as important as horizontal pulling. Pull downs, Pull ups and Chin ups involve the lats and teres major as well as other back muscles depend on the variation and grip width those are the muscles that makes upper torso appears wider.

    Isometric Training
    Isometric Training(Deadlifts, Rack Pulls) Play an important role when it comes to back development. even back then before I understand more about pulling mechanics I found heavy deadlifts to do magic to my lower traps and rhomboids, during the deadlift your back is contracting isometrically to transfer the forces generated by the hips and legs which leads to growth. regarding that you will be using heavier weights in deadlifts compared to other exercises.

    Mind Muscle Contraction
    When performing pulling movements mind muscle contraction is a very important factor avoid jerking the weight up and start focusing on your target muscles. concentrate on using your elbows and shoulder blades to initiate the movement not your biceps. imagine your hands as hooks and you are pulling with your elbows not your hands, and pulling your shoulder blades down or back(depend on the line of pull)

    The Variety
    When it comes to vertical and horizontal pulling exercises and almost any exercise many elements will change the muscles involvement such as Grip width, Pulling direction(Rows to chest/Rows to abs, Pullups/behind the neck pullups). as I mentioned earlier hitting your back from as many angles as possible is necessary to achieve full development. therefor keep a good variety in your back routine for best results.

    Balance
    keep vertical and horizontal pull exercises relatively.
    my back day usually look like this:
    -Rows to chest movement
    -Rows to stomach movement
    -Pull up variation
    -Pull down variation
    -Deadlifts or rack pull variation.

    I dont do alot of sets usually between 2-3. I'm a strong believer that less is more. I switch my starting exercises between vertical and horizontal every couple months or so and I like to keep the deadlift as my last exercise because it leaves me completely drained.

    Last but not least
    You need to understand that there is no one size fits all. everyone's body mechanics are slightly different therefore the body response to each exercise will vary, you need to keep experimenting to find out what works best for you.
    Last edited by SexyBack1; 02-08-2013 at 12:36 PM.
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  2. #2
    Registered User Braveheart91's Avatar
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    T-bar Rows, Underhand Rows, Pulldowns. 5-10 sets, 10-20 reps, enjoy.
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  3. #3
    Registered User SexyBack1's Avatar
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    Originally Posted by Braveheart91 View Post
    T-bar Rows, Underhand Rows, Pulldowns. 5-10 sets, 10-20 reps, enjoy.
    LOL did you even read the article ? it is not a question man it is an answer thanks for your input anyway.
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  4. #4
    I hear Jimmy. sm1zzle's Avatar
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    Originally Posted by SexyBack1 View Post
    I want it wide and thick
    That's what she said.






    All jokes aside, this is a great post.
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  5. #5
    Registered User SexyBack1's Avatar
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    Bump
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  6. #6
    McClutchin aStRoRdInArY's Avatar
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    good post, i recently reworked my whole back workout probably about 3 weeks ago. interestingly enough i changed it to pretty much all the stuff you talk about here. have already been making some good quality gains. dat dere bulk
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  7. #7
    Registered User kontiki722's Avatar
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    Nice article. I Agree with pretty much everything there. Although I like to start with deads, like you said everyones different.
    B: 225 x 8
    S: 295 x 4, 315 x 1
    D: 425


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  8. #8
    Registered User SexyBack1's Avatar
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    Originally Posted by aStRoRdInArY View Post
    good post, i recently reworked my whole back workout probably about 3 weeks ago. interestingly enough i changed it to pretty much all the stuff you talk about here. have already been making some good quality gains. dat dere bulk
    Thanks brah, glad to hear you are making good gains. keep it up.
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  9. #9
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    Strong name to post
    'If diet and exercise doesn't feel as natural as brushing your teeth everyday or even breathing you will never see the results you want' - Ryan Doris
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  10. #10
    Registered User SexyBack1's Avatar
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    Originally Posted by kontiki722 View Post
    Nice article. I Agree with pretty much everything there. Although I like to start with deads, like you said everyones different.
    thanks, i find starting with deads increase my deadlifts number pretty much but it also takes so much from the other back exercises, some times i switch deadlifts to leg day and i start with it. it doesn't fatigue my legs as much
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  11. #11
    Registered User Braveheart91's Avatar
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    Originally Posted by SexyBack1 View Post
    LOL did you even read the article ? it is not a question man it is an answer thanks for your input anyway.
    I read it was just throwing it out there anyway haha
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  12. #12
    Registered User kontiki722's Avatar
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    Originally Posted by SexyBack1 View Post
    thanks, i find starting with deads increase my deadlifts number pretty much but it also takes so much from the other back exercises, some times i switch deadlifts to leg day and i start with it. it doesn't fatigue my legs as much
    Yea I definitely agree I do feel pretty fatigued before even starting anything else haha, ive never tried them at the end before. Good idea on switching it up too. ill have to try.
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    B: 225 x 8
    S: 295 x 4, 315 x 1
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    I agree with the pull with the elbows movement. Makes a big difference
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    Most people don't have a strong back because they started lifting after being sedentary and can't properly stretch their chest/shoulders/biceps/forearms to get a tight back contraction.
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    Originally Posted by Braveheart91 View Post
    I read it was just throwing it out there anyway haha
    haha, thanks anyway

    Originally Posted by kontiki722 View Post
    Yea I definitely agree I do feel pretty fatigued before even starting anything else haha, ive never tried them at the end before. Good idea on switching it up too. ill have to try.
    Repped
    yeap experimenting is your way to success
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  17. #17
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    Strong username to post ratio. Good advice too
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    Registered User SexyBack1's Avatar
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    Originally Posted by s2pid View Post
    Most people don't have a strong back because they started lifting after being sedentary and can't properly stretch their chest/shoulders/biceps/forearms to get a tight back contraction.
    True, everyone starts somewhere tho "You don't have to be great to start, but you have to start to be great"
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  19. #19
    Registered User SexyBack1's Avatar
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    Originally Posted by UUUmadbrah View Post
    Strong username to post ratio. Good advice too
    lol, thanks man
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  20. #20
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    very informative, thank u brah so true about learning to pull thru with your elbows, I've finally learned how to hit my back properly lol
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    Originally Posted by leangains69 View Post
    Strong name to post
    came in to say this
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    Registered User SexyBack1's Avatar
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    Originally Posted by juicebox626 View Post
    very informative, thank u brah so true about learning to pull thru with your elbows, I've finally learned how to hit my back properly lol
    thanks man

    Originally Posted by ruckin View Post
    came in to say this
    lol, yeah it is pretty much covered during the past posts
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  23. #23
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    A typical back w/o for me is 4 sets pull ups reg grip, 4 sets close underhand lat pulldown, 4 sets BB rows, 4 sets seated cable rows or DB rows, 5 sets D/L.
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    Registered User SexyBack1's Avatar
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    Originally Posted by germanyt View Post
    A typical back w/o for me is 4 sets pull ups reg grip, 4 sets close underhand lat pulldown, 4 sets BB rows, 4 sets seated cable rows or DB rows, 5 sets D/L.
    Perfect.
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  25. #25
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    Going to read it now.. but u should see one miscer.. back that is ripped to shreds.. every single muscle is so damn defined..

    Edit: just read it.. it was all truism for me, but would of been definitely worth it if i had seen it when i started working out.

    Took me awhile to discover for myself to use my elbows, and muscle-mind concentration when i had first started working out.

    That said, i think you should add a word of caution somewhere in there that it is extremely easy to slip a disc/mess your back up, so prioritize form and leave your ego.

    Theres enf miscers already waiting in line getting surgery for being egotistical at the gym, so stay safe brahs

    P.s. misc >>> exercise section
    Last edited by notdocile; 02-08-2013 at 01:33 PM.
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  26. #26
    Registered User SexyBack1's Avatar
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    Originally Posted by notdocile View Post
    Going to read it now.. but u should see one miscer.. back that is ripped to shreds.. every single muscle is so damn defined..

    Edit: just read it.. it was all truism for me, but would of been definitely worth it if i had seen it when i started working out.

    Took me awhile to discover for myself to use my elbows, and muscle-mind concentration when i had first started working out.

    That said, i think you should add a word of caution somewhere in there that it is extremely easy to slip a disc/mess your back up, so prioritize form and leave your ego.

    Theres enf miscers already in line for getting surgery for being egotistical at the gym, so stay safe brahs

    P.s. misc >>> exercise section
    thank you for your feedback and i hear you, i already kinds mentioned it in mind muscle contraction part "avoid jerking the weight up and start focusing on your target muscles."
    MUST READ about back development : http://forum.bodybuilding.com/showthread.php?t=151735043

    MUST READ about shoulders development : http://forum.bodybuilding.com/showthread.php?t=151861353
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  27. #27
    Banned notdocile's Avatar
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    Originally Posted by SexyBack1 View Post
    thank you for your feedback and i hear you, i already kinds mentioned it in mind muscle contraction part "avoid jerking the weight up and start focusing on your target muscles."
    Keep up the good work, and thanks for the contribution brah..

    Bumping because if i had seen this when i first started working, i wouldnt of spent so much time discovering this myself.
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  28. #28
    registered brute JacobOno's Avatar
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    start my back day with weighted chin/pull ups crew

    rack pulls > dead lifts crew
    bi***, you wasn't with me squattin' in the gym.

    COLTS // PACERS

    Manning // Oladipo // D. Rose
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    so the staple moves for a solid back

    -pull/chin ups
    -deadlifts
    -bentover/pendlay rows
    -lat pulldowns

    what would you suggest for upper lats?
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  30. #30
    Registered User dciolf's Avatar
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    good post
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