Whether you're an aspiring bodybuilder hoping to see his
back from the front or just a guy looking to add some intimidating
muscle, a strong, dense back is the hallmark of a great
body.
Aesthetically, the back has the most potential for impact.
Seen bare, its many muscles can move individually or in concert
with one another, creating an effect that is part artistic
tapestry, part topographical map. Seen clothed, a big back shows
through any shirt, jacket, or parka.
And for guys just looking to get laid occasionally, a well
developed back is the key to achieving the V-taper associated with
a good-lookin' body.
What follows is a six-week back specialization program
designed with you in mind. Nearly every facet of both back training
and specialization training was considered, and the program
provides a combination of varying volume and interesting new
exercises all designed to bring you to the next level of
development.
Specialization Training Refresher
As I mentioned in my recent specialization article, I believe there are a few principles to follow for any program
intended to rapidly increase the size of a single muscle group:
High frequency — At least three workouts per week, preferably
every other day.
High weekly volume — Around 50 sets per week in various rep
ranges.
Moderately high intensity — 90 percent of max weight in any rep
range.
Large variety of exercises — Workouts should include
compound, explosive, isolation, unilateral, and 'wacky'
or unfamiliar exercises.
When writing a program specializing a body part, I stick with
the above and normally assign three individual training days,
rotated as frequently as possible. I prescribe the programs for
short durations (three to six weeks) and maintain other body parts
with a full-body circuit performed once per week.
When prioritizing back, though, I take it a step further. With
so many variables, it becomes necessary to be more exact. To that
end, I insist on four separate back workouts, each with its own
intended goal.
"Back" Training Is Inadequate
Why so specific? Fellow TMUSCLE contributor Dr. Clay Hyght put
it best when he said, "Saying you're going to train
your back is like saying you're going to train your
front."
Dr. Hyght's comment addresses the uber-complicated musculature
of the area itself. What he meant, and what I believe, is
"the back" is simply made up of too many muscles attached
in too many places doing too many things to be considered a single
muscle group or to be targeted with a single session.
The upper back is made up of a myriad of different muscles, most
of which have multiple functions, and various fiber make-ups. And,
as if many different fiber types weren't annoying enough,
things are further complicated by the fact that our multi-layered
posterior chain is composed of muscles whose fibers run in all
different directions.
While I have no desire to turn this into a lecture on posterior
anatomy, a quick overview of the area is in order.
Latissimus Dorsi: Translating literally to "big back
muscle," the primary role of the lats is to make you look hyooge in tight t-shirts. Aside from that, the muscle serves
to conduct functions such as extension, adduction, and medial
rotation of the shoulder.
Teres Major: Originating on the outer (lateral) edge of
the scapula and attaching to the humerus, the teres muscles work
with the rotator cuff muscles to stabilize the shoulder joint and
works with the lats to move the humerus posteriorly. The teres
major is heavily involved in everything from high-fives to Wii
Tennis.
Rhomboids (major and minor): The rhomboids are a muscle group
located deep to the lats that lie in between the shoulder blades.
Their main role is to adduct or retract the scapulae, bringing them
together towards the spinal column.
Trapezius*: This is a long, trapezoid-shaped muscle that runs
down the upper section of the spinal cord, originates at the base
of the skull, and attaches down in the middle to lower back. With
fibers running in many directions, the traps perform several
actions including scapular (and clavicular) elevation, scapular
adduction, and scapular depression. Interestingly, the traps are
probably the most often complimented body part by other dudes. "Yo,
your traps are huge!"
* For our purposes, we're mainly going to be concerned
with mid and lower traps.
This is not, of course, a complete list, and I beg the
forgiveness of the anatomy geeks among you for these quite basic
descriptions, but I want to keep the focus on training. Moving
on.
Training Considerations for the 6-Week Phase
Plane of movement: Given the sheer multitude of muscles and the
function of each, it's far more effective to split your training
into days primarily dedicated to one plane of movement. We'll
dedicate two days to vertical pulling and two days to horizontal
pulling.
Rep range: As I mentioned above, in order for a
specialization program to be effective it must cover different rep
ranges. For most muscles (particularly smaller groups like biceps
or triceps), it's effective to use a variety of rep ranges each
workout.
For larger muscle groups (like your back), a wide intensity
spread generally crosses too many borders to be effective. The
focus of the training stimulus is lost and the results are not
optimal. By training within a narrower spread of reps, the training
session will be more productive.
It's important to note that these are specialization workouts
and are intended to work the back. They are quick, painful, and
effective and consist of less than 20 sets per workout. They should
take you no longer than 35 to 40 minutes to finish, so get in, get
out, and grow.
Sets: 6
Reps: 3
Rest: 45 seconds. Add five seconds of rest each set.
Note: Hold for three seconds at the top of the movement. You'll
have to use a weight that's lighter than what you'd normally
estimate as being your 3RM.
Sets: 5 each side
Reps: 6
Rest: 15 seconds between arms, 45 seconds between
sets.
Note: Perform in a smith machine or power rack.
Description: These are to be done "Arnold style." Rather
than maintain a completely upright posture, allow the weight to
pull you forward a bit on the negative (you may also protract your
shoulders). On the negative, pull back with your upper back,
shoulders, and generate a bit of force with your lower back. While
technically "sloppy" form, this version of the row allows
for a much greater stretch and contraction of the traps, rhomboids,
and lats. Just be smart with the weight and don't blow a
disc.
Sets: 3
Reps: 8
Rest: 60 seconds, then move to C2.
Description: Take an underhand grip on the pull-up bar and get
ready to feel silly. Lean back as far as you can during the chin,
aiming to perform a lever as you do. That is, in the end position
of the chin-up, your goal is to be as horizontal as
possible.
Sets: 3
Reps: 6-8
Rest: 90 Seconds, then back to C1.
Description: Begin with a wide grip pull-up, then narrow grip,
and finish with a parallel grip. This is one set. Each
pull-up should be performed from a dead hang, with the strictest
form possible.
Sets: 1
Reps: As many as you can do, stopping one to two reps short of
failure on every movement.
Rest: 5 seconds between phases. Let your feet touch the ground
while resting.
Sets: 4
Reps: 10, 10, 8, 8
Rest: Zero seconds between alternations, 60 seconds between
sets.
Note: Perform ten reps with your right arm, then ten with your
left. Without resting, perform eight more reps with your right arm,
and eight more with your left. That's one set. You will
perform four sets, for a total of 54 reps per arm.
Description: Set an adjustable cable pulley to roughly
belly-button height. Stand about four feet from the pulley and bend
at the waist. Your head should be just below the pulley. From here,
execute a straight-arm press down. Pause at both phases of the
movement, allowing for maximum stretch and
contraction.
Sets: 3
Reps: 12-15
Rest: 60-75 seconds between sets
Description: These are Crossfit-style jump pull-ups from a platform
of some kind. I'm not a CF fan, but this pull-up variation is
exceptional for increasing your ability to close the gap on the
last part of a pull-up range of motion. Also, it's incredible for
density and adding size. Be sure to actively pull yourself up and push yourself down from the bar. Focus on flexing and
squeezing the entire 30 seconds.
Sets: 2
Reps: As many as possible in 30 seconds.
Rest: 30 seconds
Note: This exercise is done for time, not reps. Simply perform
as many as possible for the given time period.
Description: Begin with a wide grip pull up, then narrow grip,
and finish with a parallel grip. This is one set. Each
pull-up should be performed from a dead hang, with the strictest
form possible.
Sets: 1
Reps: Go to failure for each phase.
Rest: 10 seconds between phases. Let your feet touch the ground
while resting.
Description: I first started doing this exercise about two years
ago, and thought I made it up. I called it the "Roman
Row." Then Nick Tumminello published an article with the same
exercise and called it a Compound Row. (Evidently, since he's not
an arrogant bastard like me, he didn't name it after himself.)
While this isn't a great mass builder, it's particularly
effective for increasing the mind-muscle connection and preparing
you for maximal recruitment for the rest of the session.
Sets: 1
Reps: 15-18
Rest: 20 seconds then proceed to B.
Sets: 3
Reps: 8-10
Rest: 30 seconds, then proceed to B2.
Description: In a Smith Machine or power cage, set a bar to
waist height. Lie underneath, and take the bar in an overhand grip.
Pull yourself up and to one side then lower yourself to the middle.
Repeat to the other side. That's one rep.
Sets: 3
Reps: 16 (8 per side)
Rest: 30 seconds, then return to B1. After your last set, rest 90
seconds and proceed to C.
Description: Stand offset to a cable attachment. Pull across
your body, completing a row.
Sets: 2
Reps: 10, 10, 10, 10
Rest: Zero second between arms, 90 between sets.
Note: Complete ten reps with your left arm, then ten reps with
your right. Switch immediately to your left arm for ten more reps,
then your right again for another ten. That's one set. Rest 90
seconds and complete a second set. Rest 90 seconds then proceed to
D.
Description: Begin with a wide overhand grip then switch to a
narrow overhand. End with an underhand grip. Begin with a weight
you can lift roughly 15 times on the first phase.
Sets: 2
Reps: Work until failure on all phases.
Rest: 10 seconds between phases, 140 seconds between
sets.
Description: In a power rack, set the pins to around thigh
height. Take hold of the bar in a snatch grip and hoist that
bitch.
Sets: 5
Reps: 3-6
Rest: 45 seconds then move on to A2.
Note: Hold at the top of the movement for at least five seconds
or as long as possible, whichever comes first. Use
straps.
Description: Holding one side of a V-handle cable attachment in
your left hand, pull down and back, squeezing the lat as hard as
possible during the entire range of motion. Slowly return the
weight to the starting position, and pass the attachment off to
your right hand.
Sets: 5
Reps: 6-8 each side
Rest: No rest between arms. Rest 30 seconds and return to A1.
After your fifth set, rest 90 seconds and move on to
B.
Sets: 4
Reps: 4-6
Rest: 60 seconds between sets. After your last set, rest 90
seconds and proceed to C.
Note: Select a weight you can perform one to two regular chins
with. Do not perform the concentric, but simply lower yourself
down, counting three seconds per rep. Use a stool or bench to get
back into the top position.
Sets: 1
Reps: Explosive singles till death. (Or extreme
failure.)
Rest: 2 seconds between reps.
Note: Set yourself up under the pull-up bar, hop up, and
hold. Pull yourself up explosively as fast as
you possibly can. Your goal should be
to get your waist above the bar. Control your descent
only casually. Drop to the floor, shake your arms out, rest
two seconds, and do another. As you fatigue, begin to use the
explosion to assist the movement. That is, use the momentum
from your jump towards
the bar
to help perform the pull-up. Repeat this until you either die, or
can't do anymore. (Preferably the latter.)
This is the workout you'll do to maintain the rest of your size
and strength for all other muscle groups. There are six exercises
listed, but how your set the workout up is up to you.
I'll just give you three rules:
• This workout is to be no more than 15 total
sets.
• No more than three sets on any single
exercise.
• The reps per set should not exceed 10. (Generally, lower
is better.)
That's it. The rest is up to you.
Here are the exercises:
Front Squat
DB Low Incline Chest Press
Romanian Deadlift
Reverse Lunges
Push Press
Plank
Here's your schedule for the next six weeks:
| Week 1 |
Workout 1 |
OFF |
Workout 2 |
Full Body Workout |
Workout 3 |
OFF |
Workout 4 |
| Week 2 |
OFF |
Workout 1 |
Full Body Workout |
OFF |
Workout 2 |
Workout 3 |
OFF |
| Week 3 |
Workout 4 |
OFF |
Workout 1 |
OFF |
Workout 2 |
Full body Workout |
OFF |
| Week 4 |
Workout 3 |
OFF |
Workout 4 |
OFF |
Workout 1 |
Fully Body Workout |
OFF |
| Week 5 |
Workout 2 |
OFF |
Full Body Workout |
Workout 3 |
OFF |
Workout 4 |
OFF |
| Week 6 |
Full Body Workout |
Workout 1 |
OFF |
Workout 2 |
Workout 3 |
OFF |
Workout 4 |
Super-Charging Tips for Back Training
Flex it, Bro — Back muscles are notoriously
difficult to recruit and a lot of trainees just "arm-it." That
is, they move through a complete range of motion, but are mostly
using the muscles in the arms rather than those in the back.
Instead of just doing the exercise, focus on trying to flex the
working muscles at the beginning of each rep to help engage the
target area and recruit more muscle fibers. In addition, because
the muscles you're trying to work are bigger and
stronger, you'll be able to use more weight.
The Magic Touch — In keeping with the idea of
increasing the mind-muscle connection, here is something we do at
my facility. If you have a spotter or training partner, have them
lightly rest their fingertips on your lats or other back muscles
during the entirety of a given set. (Stop laughing.)
This is a technique called tactile stimulation. By gently
touching a muscle during the set, you become more aware of that
muscle, and it makes it a lot easier for you to consciously flex
and squeeze, allowing for a better workout overall.
You can do this yourself on all unilateral exercises by wrapping
the non-working hand or arm around your body (think of hugging
yourself) and grabbing your lat.
Stop hating on the pull-down — People always decry
pull-downs because they're not "hardcore" like
pull-ups. I'm here to tell you that when used correctly,
pull-downs can be one of the best exercises in the world for
building a wide, well-proportioned back.
In all honesty, the vast majority of people do pull-downs
incorrectly, which may be why they are so widely despised.
Incorrect performance produces lackluster results after all. Here's
the right way to perform pull-downs.
Instead of just sitting down at the machine and pulling down,
set up correctly. Sit with your torso angled back about ten
degrees. Do not think about pulling the bar with your
hands towards your chest. Rather, close your eyes, flex your
lats, and concentrate on pulling your elbows towards your
hips. You should imagine them traveling in a slightly curved
line towards your waist, coming inward as you complete the
rep. Pause when the bar touches your sternum.
Finally, I must say that pulling yourself towards a fixed object
and pulling a mobile object towards your body are vastly different
things. They will elicit different responses, and should also
be treated as completely different movements. Therefore, a program
that uses both with be more effective in terms of increasing
strength, power, efficiency, and most importantly
size.
