The back is one of the most critical areas to develop for a strong powerful physique. Many beginners overlook the importance of back training in their workouts as they tend to focus more on the show off muscles like the chest and arms. While having a well developed chest and arms are important to a complete physique. They are only a small part of the big picture. The back is the most crucial muscle group in the upper body for all around functional strength and an impressive muscular physique.
The old saying in bodybuilding competitions over the last 20+ years has been “the contest is won from the back”. And with very few exceptions most bodybuilding contests are won by the competitor with the best back development.
A good back has two qualities:
1) Thickness & 2) V-Taper
Having thickness will help fill out your frame and add muscular meat to your bones while increasing your strength and power. A strong body needs a strong posterior chain to support heavy lifts (i.e. traps, lats, spinal erectors, glutes and hamstrings).
Having a nice wide V-taper shape to your back will give the optical illusion that the waist is smaller and the shoulders are wider. This is known as the classic X frame which is an important element of a good physique.
In this blog post you’re going to get a complete back workout that includes some of the very best exercises that will help pack slabs of thick muscle on your “wings”.
This is an advanced workout routine, so if you have at least 12 months of solid lifting under your belt you should be able to tackle this workout program head on.
However, if you are still in your first year of lifting (or have been away from the gym for a while)than a less challenging back workout would be better suited to your needs.
The Back Workout…
The first exercise of the workout is Pull Ups and these are arguably the single best exercise that you can do for building back width. You’d be surprised to find out just how few people can actually do a proper pull up. Most people look like they are doing some kind of funky horizontal bar work at in a high school gymnastics class.
I like to do pull ups the way the great Arnold Schwarzenegger used to do back in the
“Pumping Iron Days” on muscle beach… Start Every Back Workout With 50 Pull Ups!