Bodybuilding.com - Learn How To Increase Back Size & Width!

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Did you know?
Acquiring a thick wide back takes a lot of hard intense work and quite a bit of patience.

You continue to watch the big guy and you notice he also does a good number of rows and with heavy weight. Learn right here how you can make your back wider! Sample workout included.

Learn How To Increase Back Size & Width!

By: Lisa Sutton

Ever see that guy in the gym with the enormous lats? I mean this dude has a wingspan of a small plane. Then you wonder how he does it. Next you watch him train. This fella is doing more chin ups than you could ever imagine. He does them for his first exercise; he does them as his last exercise. He does five sets everyday. The chin up is to the back as the squat is to the legs; it's the mother of all back exercises.

RELATED ARTICLE

Chins For Your Back.
Basic movements were used for centuries to create sculpted bodies. The chin up or pull up some people call it is one of those basic movements.
[ Click here to learn more. ]

You continue to watch the big guy and you notice he also does a good number of rows and with heavy weight. He will usually do seated cable rows or high angle hammer rows. Sometimes he may even through in a one-arm dumbbell row.

What comes next is no surprise... trap work. Heavy shoulder shrugs is next on the agenda. What better an exercise to finish with than a dumbbell pullover. So he does chin ups, seated rows, high angle hammer rows, shoulder shrugs, a pullover and more chin ups.

Lats Program:

Remember, he does chin ups everyday as well. Follow his workout and you are sure to see a wider wingspan. You will also gain a significant amount of strength by doing the program as listed below.

Wide-grip chin ups 2x15, 3x10
Seated cable rows 2x15, 3x12
Hammer high rows 2x15, 3x10
Shoulder shrugs with dumbbell 2x15, 3x12
Dumbbell pullover 2x15, 3x12
Wide-grip chin ups 5x10

print Click Here For A Printable Log Of This Program.

Work into the program at a moderate pace.
Follow the plan for at least eight weeks.
Always make sure you are using proper technique.
Exercise form is more important than the amount of weight you are using.
When in doubt, use lighter weights and do more reps.

More Workouts:

One Giant Set!

print Click Here For A Printable Log.

The True Back Workout!

print Click Here For A Printable Log.

One Day A Week:

Lat pulldown 3 x 8 (warm-up)
Chins 3 x max reps (add some weight if necessary to stay in 6 to 8 reps)
Bent barbell row 3 x 6
Wide-grip lat pulldown 3 x 10
Single arm row 3 x 10

print Click Here For A Printable Log.

Wallpapers:

Phil Heath
Winner, 2006 Colorado Pro/Am Classic.
Photo By SecondFocus.
Week #10 - 5/16/2006
1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

Dexter Jackson
Winner, 2006 Arnold Classic.
Photo By SecondFocus.
Week #5 - 4/11/2006
1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

Gunter Schlierkamp & Derek Farnsworth
Gunter & Derek Guest Posing.
Photo By SecondFocus.
Week #13 - 6/06/2006
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480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

Omar Deckard
IFBB Pro & 2007 Iron Man Contender.
Photo By SecondFocus.
Week #47 - 2/06/2007
1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

Hard Work & Patience:

Acquiring a thick wide back takes a lot of hard intense work and quite a bit of patience. You won't get results over night, but you are sure to see a difference in your physique over the eight week cycle. Remember, this is a progressive program: keep the intensity high by increasing weight or reps or both.

Click To Enlarge.
Victor Martinez, Branch Warren, Darrem Charles, Gustavo Badell,
Johnnie Jackson, George Farah, David Henry & Markus Ruhl.

Whether you are just a beginner or at an advanced level, this program is sure to maximize results, especially if you are doing those chins everyday as the end of your workout. Do a minimum of three sets and a maximum of five sets. So here is the secret if you will. Spread your wings and fly...

Anatomy Of The Latissimus:

The Lats

Major Muscles That Act On The Shoulder:
Move your mouse over the following links for information on the specific muscles.

Latissimus Dorsi
Rotator Cuff

Major Muscles:

MUSCLE Move Your Mouse Over The Muscle Links (Above) To See Details.

ORIGIN

INSERTION

FUNCTIONS

Forum Threads:

Best For Lats!!!! - Started By redbullzeye
"Which one is more effective for lats , lats pull down or Barbell rows."

Pros with low inserting lats. - Started By schleefr
"I'd like to see what the extremes are, low inserting and high inserting."

Lats. - Started By sickkiddd
"I've been doing lat pull downs alot lately....but I dont feel like they are growing....is there any other exercises I could do for them?"