Back Workout: width focus.

Updated: Feb 28, 2019



My back has always been one of the hardest muscle groups to train for me. I haven’t had a good MMC with my back muscles until the recent years, so whenever I used to train it, I actually didn’t feel like I was working on it: it didn’t contract as much as it should, no back pump, no fatigue, nothing.

So, in an attempt to compensate that, I was doing a lot of work, but my training was all over the place: I would start doing deadlifts, then lat pull downs, then rows, then pull ups, etc etc. just doing reps and sets of any back exercise that came to my mind at the moment and trying to compensate the lack of connection with a lot of volume. Obviously, it didn’t work.

But what did actually work, besides working on and developing a good MMC with my back, was dividing my training focus: one day focusing on width and other day focusing on thickness (more about thickness and width here).

So today, I am bringing you one of my favorite back (width focused) workouts to really help you develop that V taper and work on that width:



THE WORKOUT

1.- DEADLIFTS:

This exercise is optional. I always do it in my back days cause in my opinion it is the best compound exercise and I am really trying to get stronger on it. So, if you decide to start with it, do this:

7 sets

  • 1 & 2: 12 reps (warm up)

  • 3: 6 reps

  • 4: 5 reps

  • 5, 6 & 7: 3 reps. On these sets you should go as heavy as possible for 3 reps, but without completely breaking your form.

2 mins rest between sets.


2.- REVERSE GRIP LAT PULL DOWN:

Start doing 3 sets of 12 and finish with 1 drop set (12-10-8). For better contraction and work, do a 1 second pause at the peak contraction (when the bar is on/near your chest).

90 seconds rest between sets.


3.- BARBELL BENT OVER ROW:

Here you are going to do 4 sets of 12 reps, with perfect form during the concentric part of the motion. 90 seconds rest between sets.


4.- CLOSE GRIP LAT PULL DOWN ON YOUR KNEES:

The key thing here is to do it with your knees on the floor. The idea behind it is to fully control the weight and get a good stretch at the top. Here you are going to perform 4 sets of 12 full reps and 5 partial reps (to push through failure). 90 seconds rest between sets.


5.- ROPE CABLE PULLOVER:

One of the best exercises to target your lats. This is going to be a burner: you are going to do 7 sets of 12 full reps and 5 partial reps with 30 seconds rest in between sets (yep, that’s right… FST 7).


There you have it! Now, I don’t think I need to say this, but just in case: slow and controlled reps with a good squeeze. That is the way. Also, the biggest tip I can give you, not just for back, but for working out in general is this: when you are doing a set, focus on the set, on each rep. Don’t talk to anyone, don’t’ start looking around, don’t start thinking about how bad your day was, or what you are going to have for dinner later, nothing. Focus on your muscles, visualize them working and contracting. Focus on what you are doing ;)


That’s it for today’s post!! If you have any doubt, question, suggestion or constructive critic, please do not hesitate to let it in the comments section or use my social media.

And don’t forget to share the post!

See you in the next one! :)

#ENGLISH #WORKOUT #TRAINING