- Liittynyt
- 16.4.2002
- Viestejä
- 98 615
We are coming now to one of my favourite muscles. Thanks to my back I was able to win some shows in the past against other athletes who might have been more massive than me. For a competitive bodybuilder the back is usually the most important aspect, when it comes to direct comparisons. You not only really have to be in top shape to bring out the details, you also need to achieve those details by working hard on them throughout the year.
Especially for the back the style of your training will decide if you get a nice and detailed back on stage or if you will be just average.
Unlike other muscles the Back needs a lot of work every week. In my opinion you cannot develop a great back by only doing a few exercises and by just pumping this muscle. The back needs full-contraction and need to be attacked intensively from all sides.
Because of all this, back is much more difficult to train than other muscles.
In order to guarantee a huge back development it is essential to train back with really heavy weights of course, but the key of success for the back is to contract the muscle as hard as you can in the end of the movement. I recommend everyone to hold the weight for half a second in the top position of the movement before starting the negative part of the repetition. If you are not able to do this with your current training weights, you definitely use too much and the results can be improved by using this technique with lighter weights instead.
Another important rule for my back workouts is to stretch the muscle with every repetition and also between the sets. I do believe this is the reason why my lats became much wider over the years.
I figured out for myself that my back workout should always consist of at least 16 sets not counting the lower back. Usually I even add one exercise for the backside of shoulders also, so you can imagine that back day can easily become a harder training day than legs.
A huge muscle like the back, needs a lot of training volume to get completely exhausted and it is almost impossible to get this muscle into overtraining within one workout.
Push yourself to the limit when hitting your back at the gym.
You will be surprised about the results.
My training schedule is a bit more difficult to write down.
Every other week I put more focus on rowing exercises, while I concentrate much more on pulling exercises in the other week
Week 1:
Week 2:
Especially for the back the style of your training will decide if you get a nice and detailed back on stage or if you will be just average.
Unlike other muscles the Back needs a lot of work every week. In my opinion you cannot develop a great back by only doing a few exercises and by just pumping this muscle. The back needs full-contraction and need to be attacked intensively from all sides.
Because of all this, back is much more difficult to train than other muscles.
In order to guarantee a huge back development it is essential to train back with really heavy weights of course, but the key of success for the back is to contract the muscle as hard as you can in the end of the movement. I recommend everyone to hold the weight for half a second in the top position of the movement before starting the negative part of the repetition. If you are not able to do this with your current training weights, you definitely use too much and the results can be improved by using this technique with lighter weights instead.
Another important rule for my back workouts is to stretch the muscle with every repetition and also between the sets. I do believe this is the reason why my lats became much wider over the years.
I figured out for myself that my back workout should always consist of at least 16 sets not counting the lower back. Usually I even add one exercise for the backside of shoulders also, so you can imagine that back day can easily become a harder training day than legs.
A huge muscle like the back, needs a lot of training volume to get completely exhausted and it is almost impossible to get this muscle into overtraining within one workout.
Push yourself to the limit when hitting your back at the gym.
You will be surprised about the results.
My training schedule is a bit more difficult to write down.
Every other week I put more focus on rowing exercises, while I concentrate much more on pulling exercises in the other week
Week 1:
- 5x Front Pulldowns
- 5x Barbell Rows
- 3x T-bar Rows
- 3x Hammer Strength Rows
- 3x Narrow Pulldowns
- 5x Hyperextensions
Week 2:
- 5x Front Pulldowns
- 3x Reverse Pulldowns
- 3x Narrow Pulldowns
- 3x Dumbbell Rows
- 3x Pullovers
- 5x Deadlifts