OLD SCHOOL
Lou Ferrigno is not partial to partial reps, especially when it comes to back training. "Back is a huge area, and partial reps will not develop it to its fullest potential," he remarks. "You have to focus on full, complete contractions to get the best results. A good example is pull-ups. A lot of guys cheat on these buy hopping off a bench, barely clearing the bar with the top of their head, then coming only partially down. This sloppy style will shortchange your development. Instead, take a shoulder-width grip and slowly pull yourself up until your chest actually touches the bar. Then slowly lower yourself all the way back down to a full hanging position, concentrating on a slow, even negative."
NEW SCHOOL
To sculpt his complete back package, Mike Dragna works double time. "I train for width on one day and thickness for another," he says. "On thickness day, I train back alone, because the excersises i use are strenuous. I choose things like deadlifts, T-bar rows, barbell and dumbbell rows, all heavy at 8-10 reps per set with 3-4 forced reps tagged on. On width day, I train back with shoulders and focus more on overhead motions like pull-ups, reverse grip pulldowns and Hammer-Strength machine pull-downs. I will again lift fairly heavy, concentrating on squeezing hard through my outer lats at the peak contraction."
