🚨 How to Get Bigger Back
✅ A great back with a majestic V-shape, dense lats, 3D traps and capped rear delts won’t only give your physique the ultimate powerful look, but it will also give you the illusion of having a smaller waist and enhance the appearance of your physique even from the front. ✅ And the key to building it is to develop both muscle width and thickness by adequately targeting each muscle group of the back with the right variety of exercises.
✅ Have in mind that almost anyone can build great abs in a couple of months, but impressive backs are kind of reserved only for the toughest and most ambitious among bodybuilding enthusiasts. Proper back training can be really hard to do, but it will definitely help you stand out from the crowd.
🚨 Lat Pull-Down Basics
✅ Aesthetics aside, the benefits of having a strong back are innumerable and range from better posture and improved spine health to injury prevention and overall enhanced physical performance. Having a strong back is also vital for building a strong chest, which means that the more you work on your lat pull-downs, the better prepared you’ll be to go big on the bench press. Since the muscles of the back are the largest in the body, they have huge carryover and strengthening them will allow you to generate more force while also improving stability, resulting in more strength and power.
✅ In the very least, neglecting your backside can lead to muscular imbalance, rounded shoulders, neck and shoulder pain and back injury, especially if you’re working the muscles at the front side at the expense of your back. A well-designed back training program should include a variety of moves, such as deadlifts, bent-over rows, pull-ups, lat pull-downs and squats.
🚨 Basic Lat Pull-Down Technique
- Sit down on a pull-down machine with a wide bar attached to the top pulley.
- Grab the bar with the palms facing forward with a medium grip.
- As you keep both arms extended in front of you holding the bar, bring your torso back around 30 degrees while sticking your chest out. Keep your elbows pointed straight down.
- By drawing your shoulder blades and your upper arms down and back, bring the bar down until it touches your upper chest. The upper torso should remain stationary all through the movement.
- Focus on achieving maximum contraction in the final position.
- Hold for a second, then slowly raise the bar back up.
✅ If you’re looking for a way to build attention-grabbing lats, this is the exercise for you. And the best part is that it can be done in many different ways, all of which unlock unique muscular gains, and many lifters believe that alternating between different lat pull-down variations provides their lats with optimal stimulation by hitting the muscles from every possible angle.
🚨 NEUTRAL-GRIP PULL-UP
Every bodybuilder knows that the benefits of pull-ups are huge: they play an irreplaceable role in building strong lats, traps, shouldes and arms. Neutral-grip pull-ups are slightly easier to perform than wide, overhand pull-ups because they place your arms in a stronger position and allow you to complete more reps; and since there is less strain on your arm muscles, your biceps won’t limit your movement and you’ll be able to target your back more effectively.
Also, this pull-up variant places less strain on the wrists, elbows and shoulders than the overhand or underhand version.
To perform them, you’ll need a pull-up bar that has neutral or parallel grip handles that put your hands in a neutral position with your palms facing each other. Start from an arms-extended position and maintaining tension in your lats and shoulders, pull your chin over the bar by driving your elbows down, then sower your body to the starting position. To increase the tension on the back muscles even further, pause for a second in the dead hang position at the bottom of your pull-up.
For best results, perform these pull-ups in cluster sets: do 3 reps, rest for 15 seconds. Repeat this for four minutes straight. Up the intensity by making sure the eccentric portion of the each rep lasts 5 seconds.
🚨 FINAL THOUGHTS
For maximum gains, perform these four back blasters as described in consecutive order, but don’t forget that muscles grow with the help of adequate rest and nutrition. Pre-workout and post-workout nutrition plays an important role in building a huge, impressive back, so in order to prime your muscles for growth you need to consume whey protein both before and after you train.
Additionally, since you’ll be brutalizing your back with tough workouts, you’ll have to get enough rest to recover and grow and avoid catabolism. Make sure your workouts don’t last more than 60 minutes and don’t train your back more than twice per week.