The key to a huge and defined back is having both back width and thickness. Back is one body part that if it’s built well you’re entire upper body will look dominating. Not to mention your strength in all upper body muscle groups will increase when you train back hard. However not everyone knows how to train their back properly. Some will build a wide back but have no thickness and vice versa.
I’ve seen people train with great intensity on chest and arm days but then when came to back they just did a few sets of seated rows and lat pulldowns; that’s not going to cut it. This back workout program focuses on exercises to help you build a thick and wide back. A big back will change your entire physique.
The thick and wide back workout focuses on basic back exercises yet is designed for full back development. You’ll start out with pull-ups with body weight then add extra weight as needed. Then you’ll jump right into 2 hard core mass building exercises; deadlifts and dumbbell rows. You’ll be using heavy weights on these. Finish out with some lat pulldowns then go drink a protein shake to recover.
|Weighted Pull-ups||5||12, 12, 10, 8|
|Deadlifts||4||10, 8, 6, 5|
|Dumbbell Rows||4||10, 8, 6, 5|
|Lat Pulldowns||3||12, 10, 8|
Explosive Reps: With deadlifts and dumbbell rows you need powerful reps. This doesn’t mean get sloppy on your form but it does mean do explosive reps.
Feel the Muscle: For pull ups and lat pulldowns don’t just go through the motions. Make sure you get full range of motion and feel the muscle working.