Bodybuilding.com Information Motivation Supplementation
in:
Advanced Training, Part I: Building A Huge Back!

If your goal is to build massive pectorals, it has to be done in conjunction with the back. Here's an advanced back training workout you can use to build mass. Try it out and see.

By: Rudy Sleiman

Article Summary:
  • The back is an important muscle due to its size, location and actions.
  • A recovery period is required to heal and gain strength and mass.
  • Stretch the back muscles after each training session.
  • The upper back, specifically the Latissimus Dorsi muscle, is a very important muscle due to its size, location and actions. Bodybuilders give compliments to each other by saying "you've got the V-shape".

    The upper back is the antagonist of the chest. If your goal is to build massive pectorals, it has to be done in conjunction with the back. It's crucial to train both muscle groups for achieving a good posture and proportion in the upper body.

    It's important to learn how the Latissimus Dorsi works in the most efficient way without causing injuries to the muscle and to the surrounding joints, by recognizing its proper actions.

    The Upper Back, Specifically The Latissimus Dorsi Muscle Is A Very Important Muscle Due To Its Size, Location, And Actions.
    Enlarge Click Image To Enlarge.
    The Upper Back In A Important Muscle
    Due To Its Size, Location, And Actions.

    The Latissimus Dorsi actions include moving the humerus (bone of the arm) in adduction to the sides of the body, pulling the humerus in extension from a horizontal position straight out in front of the body and internal rotation of the glenohumeral joint.

    RELATED VIDEO: The Poe Show!
    Episode #5: V-Taper Back Training!

    Check out Brandon's tips and tricks on building a great v-taper. His back training techniques have given him development at a young age, showing a prominent waist to shoulder symmetry.
    Watch More From This Series Here.

    dot
    How To Determine Your 1 RM
    dot

    Warm up on the bench press using a light weight for 15 slow and controlled repetitions. Then increase the weight by 10% and perform 10 repetitions. Then try to figure out how much weight you can successfully lift for 10 repetitions.

    Load the bar and count the actual repetitions completed. If you predicted to do 80 kg for 10 repetitions and in reality only completed 6, then you would check the following table for percentage that relates to six repetitions.

    In the following table, 6 repetitions associate to 85%. Divide the weight lifted (80 kg) by 85% to arrive at the estimated 1 RM. (1 RM = 80/0.85 = 94 kg).

    Repetitions Percent Of Maximum
    1 100%
    2 95%
    3 92.5%
    4 90%
    5 87.5%
    6 85%
    7 82.5%
    8 80%
    9 77.5%
    10 75%

    dot
    The Workout Program
    dot

    In order to achieve maximum results, you must obey to the General Adaptation Syndrome (GAS) principle. This training law states that there must be a period of low intensity training or complete rest following periods of high intensity.

    The reason for this is that the high stress you have applied to the muscles and joints during the training caused trauma.

    RELATED ARTICLE
    5 Back Workouts For Mass - A Beginner's Guide!
    [ Click here to learn more. ]
    5 Back Workouts!
    How beginners can build a massive back - Guide discusses the back, its function, and exercises. Try these 5 great back workout programs for size.
    Author:
    Alex Stewart

    Alex Stewart

    A recovery period is required for the muscles to heal and gain strength and mass. If you keep training at high intensity all the time, you may get injured and you will lose muscles instead of gaining lean tissue.

    The following program is scientifically designed to achieve your goals of muscle gains while obeying to the GAS principle by cycling the training periods into high, medium and light intensities.

    Results may vary between one person and another depending on how their body responds to the imposed stress levels. Some bodybuilders may gain lean tissue in less time than others.

    READING THIS WORKOUT LOG
    Superset - Two exercises are performed consecutively without any rest.

    Drop Set - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.

    Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics.

    dot Program 1: Low Intensity dot

    Exercise Weights Reps Rest Between Sets
    Deadlift 70% of 1RM 2 sets of 10 reps 45 seconds
    Bent Over Barbell Rows 70% of 1RM 2 sets of 10 reps 45 seconds
    Lat Pulldown 70% of 1RM 2 sets of 10 reps 45 seconds
    One-Arm Dumbbell Rows 70% of 1RM 2 sets of 10 reps 45 seconds
    Seated Cable Rows 70% of 1RM 2 sets of 10 reps 45 seconds
    Rear Delt Raises 70% of 1RM 2 sets of 10 reps 45 seconds

    dot Program 2: High Intensity dot

    Exercise Weights Reps Rest Between Sets
    Deadlift 75% of 1RM 1 set of 10 reps 60-90 seconds
    Deadlift 85% of 1RM 1 set of 6 reps 60-90 seconds
    Deadlift 90% of 1RM 2 sets of 4 reps 60-90 seconds
    Deadlift 80% of 1RM 1 set of 10 reps 60-90 seconds
    Bent Over Barbell Rows 80% of 1RM 2 sets of 8 reps 60-90 seconds
    T-Bar Rows 80% of 1RM 2 sets of 8 reps 60-90 seconds
    One-Arm Dumbbell Rows 80% of 1RM 2 sets of 8 reps 60-90 seconds
    Lat Pulldown 70% of 1RM 2 sets of 12 reps 60-90 seconds
    Seated Cable Rows 70% of 1RM 2 sets of 12 reps 60-90 seconds

    dot Program 3: Medium Intensity dot

    Exercise Weights Reps Rest Between Sets
    Superset:
    Lat Pulldown 75% of 1RM 3 sets of 8 reps 60-90 seconds
    Rear Delt Raises 60% of 1RM 3 sets of 12-15 reps 60-90 seconds
     
    Superset:
    Close-Grip Pulldowns 75% of 1RM 3 sets of 8 reps 60-90 seconds
    Barbell Pullovers 60% of 1RM 3 sets of 12-15 reps 60-90 seconds
     
    One-Arm Dumbbell Rows 75% of 1RM 3 sets of 8 reps 60-90 seconds

    dot Program 4: Medium/High Intensity dot

    Exercise Weights Reps Rest Between Sets
    Lat Pulldowns 70% of 1RM 1 set of 10 reps 60-90 seconds
    Pullups   1 set to failure 60-90 seconds
    Rear Delt Raises 65% of 1RM 1 set of 12-15 reps 60-90 seconds
    Pullups   1 set to failure 60-90 seconds
    Rear Delt Raises 65% of 1RM 1 set of 12-15 reps 60-90 seconds
    Lat Pulldowns 85% of 1RM 1 set of 5 reps 60-90 seconds
     
    Drop Set:
    Lat Pulldowns 85% of 1RM 1 set of 4 reps 60-90 seconds
    Lat Pulldowns 80% of 1RM 1 set of 4 reps 60-90 seconds
    Lat Pulldowns 75% of 1RM 1 set of 4 reps 60-90 seconds
     
    Lat Pulldowns 70% of 1RM 1 set of 10-15 reps 60-90 seconds
    Lat Pulldowns 70% of 1RM 1 set of 10-15 reps 60-90 seconds
    Lat Pulldowns 75% of 1RM 1 set of 10-15 reps 60-90 seconds
    Seated Cable Rows 70% of 1RM 2 sets of 10 reps 60-90 seconds
    One-Arm Dumbbell Rows 70% of 1RM 2 sets of 10 reps 60-90 seconds

    dot Program Schedules: dot

      Week 1:
      • Monday: Program 1
      • Thursday: Program 1

      Week 2:

      • Tuesday: Program 2

      Week 3:

      • Monday: Program 3
      • Friday: Program 4

    dot Notes: dot

    • Execute 5-10 minutes warm-up before every training session.
    • Stretch the back muscles after each training session.
    • Wear a belt when using heavy weight in the deadlift.
    • Train the antagonist muscle group (Chest: Pectoralis Major), to maintain good muscle proportion and proper posture.

    RELATED PRODUCT
    Sport Series Lifting Belt Setwear Presents:
    Sport Series Lifting Belt

    Train harder with a smarter belt! The Sport Series Lifting Belt support your back better that other conventional belts. Flat belts just don't work well and haven't worked well for years.
    [ Click here to learn more. ]

    dot
    The Proper Way To Perform The Deadlift
    dot

    Bend over and hold the barbell 10 cm wider than shoulder width, palms facing your body (or you can place your hands with the palms opposite to each other). Keep your head up, your sight straight forward, your chest lifted, your shoulders retracted, maintain your back flat but not hyperextended, and keep attention to the alignment of your head, neck, scapula, pelvis and hips.

    DEADLIFT EXERCISE GUIDE
    Barbell Deadlift Barbell Deadlift
    Enlarge Click Image To Enlarge.
    Barbell Deadlift

    Balance the weight of your body on both feet while feeling the engagement of your gluteus and thighs. Pull the weight up until you reach a standing position. Don't hyperextend at the end of the movement. Never hold your breath. Exhale on the upward phase and inhale on the downward phase of the movement.

    Advanced Training, Part I: Building A Huge Back!
    rudysle@hotmail.com

    Back To Rudy Sleiman's Main Page

    Back To The Articles Main Page.

    Related Articles
    Armed Warfare: CT Fletcher's Arms Workout
    Bolster Your Back: Eliminate Hyperextension With These Deadlift And Press Fixes
    Awesome Arms Workout: Arms By Labrada



    RATE THIS ARTICLE
    POOR
    • 1
    • 2
    • 3
    • 4
    • 5
    • 6
    • 7
    • 8
    • 9
    • 10
    EXCELLENT
    OVERALL RATING
    N/A

    Out of 10

    0 Ratings

    0

    Comments

    Showing 0 - 0 of 0 Comments

    (5 characters minimum)

        • notify me when users reply to my comment
    Showing 0 - 0 of 0 Comments

    Featured Product

    Give Us Feedback:
    Report A Problem
    Site Feedback
    Follow Us:
    Twitter
    Facebook
    RSS Feeds
    Bodybuilding.com Newsletter

    Receive exciting features,
    news & special offers from Bodybuilding.com