Broad Back Training for Size

You've decided to compete in a bodybuilding show. You feel your abs are tight, your quads are diced and your shoulders are shredded, but why haven't you been able to get the same degree of separation in your back? Many bodybuilders out there, especially those new to the sport - including yours truly - didn't train the back muscles effectively, and separately, for that matter for their first show. When I began training, I trained the beach muscles (chest and bis) 5 days a week after school. I didn't realize that I was throwing my upper body out of balance and proportion by ignoring the muscles of the back. I did my first show at the age of 20 without ever isolating my individual back muscles. This can leave one looking incomplete when they turn around for the symmetry and muscularity comparison rounds.

The main areas to focus on when training the back are the latisimus dorsi, the rhomboids and the trapezius. Once you have gained some mass in these areas you can focus on bringing out the teres major and teres minor and add some extra detail to the spinal erectors giving the coveted "xmas tree"-looking striations. No back is complete onstage without all of these areas being fully detailed and separated. Achieving this will distinguish those who are simply beach-ready from those who are truly dialed in on the day of the show. There are many exercises available to work the back muscles; some are more beneficial for mass building and others for separation. This article will cover 6 vital exercises.

Adequately warm up and stretch your back and biceps for 5 min before training. This will elongate the muscles and prepare them for the workload you are about to place on them. Stretching is also important between every set as this will keep muscles loose to avoid injury while also facilitating growth. It should be noted that one should not overstretch, but lightly pull the muscle until it feels tight, then hold this stretch for 10 seconds.

My training philosophy usually encompasses 4 sets for each exercise:

• Set 1 (warm up) begin with a weight you can easily do 30 times, but do this for 15)
• Set 2 - select a weight that you can do for 20 reps but only do 15
• Set 3 (working set) - choose a weight that will achieve failure in the muscles by 12-15 repetitions.
• Set 4 (drop set) - you want to fully fatigue the target muscle. Select a weight that will reach failure by 8-10 reps, then immediately cut the weight to just above half, perform another 8-10 reps and drop the weight one final time to just above half and work until absolute failure. Then hold the last rep in a static contraction (for as long as possible). These "static contractions" although extremely difficult and painful bring out the extra detail that you are looking to bring to the stage.

1. Close-Grip Pull-Up

   I've always begun my back workouts with close-grip pull-ups. This is an excellent exercise for adding mass to the back. It is also the most difficult, as you must pull your bodyweight straight up, unassisted, until you create a peak contraction at the top of the motion, then descend 90 percent of the way down and continue. Some trainers will be strong enough to pull their bodyweight up for more than fifteen repetitions requiring the need to add extra weight vis-à-vis a weight belt. Others will find the exercise difficult and may begin on an assisted pull-up machine.

2. Seated Row

   The seated row, if performed correctly, can add mass to all the areas of the back through the use of a full range of motion. Some trainers sit in a stationary position, just moving their arms which only isolate the rhomboid and trapezius muscles. Through the use of a fuller range of motion you achieve a stretch at the bottom, pulling the spinal erectors initially to start the movement. Next, you are using the lats as you straighten up. Finally, you pull the elbows back as far as you can, squeezing the shoulder blades together, while getting a peak contraction in the rhomboids and traps.

3. Wide-Grip Pull-Down

   Take an extra-wide grip on the bar, at the ends if possible. This will minimize the workload on the secondary muscles (the biceps) and allow you to fully focus on contracting the lats. Pull the bar down to the top of your chest and pull your elbows as far down to your lats as you can. Due to the fact that you can drop the stack to a manageable weight in which you can do extremely long static contractions, you should take advantage of this exercise to add width and detail to the lats, teres major and teres minor.

4. Bent- Over Barbell Row

   Place a bar on a rack and walk up, placing your quads against the bar. Take a grip that is just wide enough for your hands to clear your quads. Remove the bar from the rack, taking a couple of steps back. Place your feet shoulder width apart and bend at the knee, maintaining an arch in your back during the whole descent. Remain in this position throughout the exercise while rowing the bar up the quads, towards your abdomen. As with other back exercises, focus on pulling the elbows as far back as possible to gain a peak contraction. This exercise is very effective in adding inner back mass to the rhomboids and traps.

5. Unilateral Dumbbell Row

   This exercise can add great detail to the lats. An advantage of this exercise is that you can position yourself in such a way that you can isolate any area of the back you choose. Grasp a dumbbell with one hand and take the opposite hand and knee and position them on a bench to stabilize. The other leg will remain on the ground. Maintain an arch in the back throughout the motion and row the dumbbell upwards and back to get a contraction in the trap and rhomboid at the top of the motion. Lower the weight far enough that you will get a full stretch in the lats at the bottom of the motion.

6. Cable Pull-Over

   Stand in front of a seated lat pull down machine. Take a close grip V-bar, grasping the top of the handle and bend slightly at the knee, leaning forward while keeping the back arched. Pull the weight toward the floor. Once you have lowered the weight past your chest, pull your elbows back and the handle against your quads. Use an arching motion and take full second pauses at the bottom of the repetition. Contract all the muscles in your back here to attain maximum detail.

Once the workout is completed you should adequately stretch the back by grabbing on to a stable vertical bar (machine stack) with both hands and bend at the knee and stretch the back thoroughly. Switch from both arms to single arm stretches. Finally, stretch secondary muscles, such as the biceps. Stretching should be performed after each training session for at least 10 minutes. Full stretching after a rigorous weight session is done to expand fascia and assist in recovery and growth.

And of course it's important to consume your post-workout nutrition immediately following your workout. ISOFLEX protein shakes taste delicious and mix well with water making them a convenient option to bring to the gym to have right after your workouts. I drink about three ISOFLEX shakes a day and have found that they really help to provide the recovery I need after my workouts. It doesn't hurt that they taste absolutely amazing!

A championship back is one that is wide, thick and detailed. By using the above exercises, high intensity, and proper form you can build a back that will separate you from the rest of your competitors. Always back up your training with proper pre and post workout nutrition. Hard work pays off in the back department. Be known for your GLS (great lat spread), not your ILS (imaginary lat syndrome).

{Image of Andre's face}

Andre is a successful personal trainer, competitive bodybuilder and fitness model. He has been featured in MuscleMag International. He was also the 2006 Fame Heavyweight North American Champion. Andre is also a proud sponsor of the ALLMAX line of products and regularly consumes ISOFLEX shakes and Glutamine to speed up recovery from his intense workouts.