Having a small waist, broad shoulders with a thick “cobra” looking back gives you the ultimate v-taper. Here’s a back workout that puts on serious size.
An impressive back deserves respect. Having an effective back workout is critical to building thicker and wider lats.
If you know how to apply the right amount of tension, you can completely DOUBLE your muscle gains, remodel ANY “weak” body-part, bust through any plateau, all while revealing your abs at the same time.
Training to get that ultimate v-taper physique requires broad shoulders, a small waistline and a wide back.
Building a thicker and wider back does not require a back workout program using high reps.
To build a thicker back, the reps will be low while applying a tempo using slow negatives (the lowering of the weight).
Below is a brutal back workout that will put on some serious size filling out your back using a variety of exercises and applying the right amount of tension and tempos.
Exercise #1 Meadows Row
Meadow rows is one back exercise that doesn’t get included in a traditional back workout.
These are great because the hand grip is much thicker than your traditional dumbbell and will recruit different muscle fibers.
Rest 2 Minutes
How to perform: Perform 6-8 heavy reps using a BB and pull the weight up keeping your back flat and squeeze at the top for 2 second isometric hold. Then use a 4 second eccentric when lowering the weight on the way down.
Exercise #2 Deadlift
Deadlifts are a great exercise for building massive strength.
Deadlifts should always be included in your back workout for increasing thickness in the lats.
They work a lot of muscle groups at the same time and when done right, overtime can have great benefits on other compound lifts.
Rest 2 Minutes
How to perform: Perform 4-6 heavy deadlifts keeping your back flat and head straight. Pull the weight up using your legs, back and shoulders. Hold for 2 seconds at the top and then back down.
Exercise #3 Pendlay Row
Pendlay rows are not to be confused with the traditional barbell rows.
A pendlay row you will bend at a 90 degree angle keeping your knees bent and your back as flat as possible.
Rest 90 Seconds
How to perform: Perform 6-8 heavy reps with a BB and keep your knees bent and a flat back at a 90 degree angle. Row the barbell up with a 2 second isometric hold at the top and then lower the weight using a 4 second eccentric motion on the way down, touching the wight to the ground.
Exercise #4 DB Row
Dumbbell rows are nothing new to a back workout.
They are also a great mass builder when done right without swinging the weight.
Rest 60 Seconds
How to perform: Perform 6-8 heavy reps with a DB while kneeling the opposite leg on a flat bench. Row the dumbbell up with a 2 second isometric hold at the top and then lower the weight using a 4 second eccentric motion on the way down getting a full stretch at the bottom of the movement.
Exercise #5 Wide Grip Pull-Up
There is nothing better than being able to use your own body weight to build the back.
Pull-ups can be very challenging in the beginning of a back workout and will take some practice.
Put them in your back workout and you’ll be building up your lats in no time.
Rest 60 Seconds
How to perform: Perform 8-10 pull-ups by pulling your body up by consciously thinking of using your elbows and lats. Pull-ups are not intended to be a bicep exercise so if you are feeling it more in your biceps you’re doing it wrong.
Exercise #6 Seated Cable Rows
It’s important that when you perform this exercise to keep your body in a upright position by keeping your back flat.
Use control when pulling and releasing the weight WITHOUT swinging. To many people do this exercise wrong and end up losing tension by constantly swinging the weight.
Rest 60 Seconds
How to perform: Perform 4-6 heavy reps with a BB and push the weight up using your legs as you press the BB over your head.
Exercise #7-8 Lat Pull-Down/Different Hand Grips (Super-Set) with Straight Bar Cable Press Downs
The straight bar lat pull down are great when applying all grips.
Using different grips will work in the inner and outer back muscles and are considered a staple in any back workout program.
I. Lat Pull-Downs
Rest No rest. Move on to straight bar cable press downs
How to perform: First 2 sets will be wide grip and the last 2 sets will be narrow underhand grip. Perform 10-12 reps with a wide grip straight bar. As you pull the weight down use a 4 second tempo and squeeze at the bottom using a 2 second isometric hold. Once you complete one set move straight to the cable press downs. Once you complete the cable press downs, rest for 40 seconds and repeat 3 more times for a total of 4 super-sets.
II. Straight Bar Cable Press Downs
Straight bar cable press downs is a great way to finish off your back workout.
This exercise will pump a lot of blood in the lats when doing higher reps.
Rest 40 Seconds. Repeat super-set 3 more times for a total of 4.
How to perform: Perform 10-12 reps with a short straight bar and pull the weight towards your knees squeezing the lats as hard as you can for a 2 second isometric contraction.
Putting together ALL 8 of these back workouts will help you to get that stronger and wider back creating that perfect v-taper physique
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