Most people hate training legs more than anything, but for me, it is my back. I did not notice the problem until I got to about my 3rd Bodybuilding Competition. While I far surpassed the other teens with my biceps, chest, legs, etc.; they blew me away in the lats. I became very upset, and decided to review my pics from the show. Sure enough, I came to the conclusion that my back was inferior to my other muscle groups. I decided to shock my back with massive training techniques in return for some serious results.
When I Began
I began lifting working out my back twice per week. This started yielding excellent results! My method was to train intensely each time, but the first day I would go heavy on 4 exercises and the second day, I would go lighter and with for reps on for different exercises or variations of the exercise. For example, Tuesday, I would do 4 sets of wide-grip chin-ups, 3 sets of heavy incline rows, 3 sets of heavy deadlifts, and 3 sets of heavy low cable rows. Then on Friday, I would do 4 sets of light lat pull-downs, 4 sets of light dumbbell rows, and 4 sets of back extensions on the roman chair. The next week could have totally different exercises.
Most people think that they have to keep doing the same exact exercise week-in and week-out for 8 weeks or so. They feel as if they have to keep doing the same exercise and increasing the weight, or else they aren't getting bigger and stronger. I consider this plan boring. Personally, I want my routine to constantly change so that I don't get burnt out. Also, I don't have to write down how much weight I do and how many sets and such, I just go in there and work-out like it's nobody's business (extremely hard).
To me, this is bodybuilding at it's best, to go into the weight room and be an animal and not have to worry about writing something down after every set.
For some people it is beneficial to write their sets, reps, and weights down so they won't forget how much they can lift. For me, I would rather get a drink of water than spend the time to write things down during a workout. I have been in the weight room enough to know what I can lift and know what I should try for.
Bulking The Back
So now that I am finally bulking up my back, I have noticed some changes. My back is becoming more dense, wider, and definitely stronger. The biggest different that I have noticed is how my shoulders automatically stay farther back, making my chest stick out farther. I should have realized this earlier in my bodybuilding career, but I wasn't adequately training antagonistic pairs. Antagonistic pairs are muscle groups that work against each other, for example chest and back, or biceps and triceps. I have been training my chest massively, but not my back. Not only does this lead to unporportional parts, it can also lead to injury.
I spoke to my health teacher about this concept, and she told me a story about when she used to be a High School Track Coach. She said that a girl on the team had big, strong quads, but little hamstrings. She was a sprinter and was very good. At one of the track meets she had an injury. All of the girls lined up on the starting blocks for the 110 meter dash. As the gun was fired, she exploded out of the blocks so quickly, that she tore some major muscle in her hamstring area. She healed, but after much pain and rehabilitation. The doctor told her that her quadriceps muscles were too much stronger then her hamstrings and she should have been bulking them up along with her quadriceps.