Back in the day, training the back for width was simple. Bodybuilders focused on lots of heavy sets of exercises which targeted the outside lat muscles. It was simple, ugly, and it got the job done. Let’s check out such a routine! Body weight chins Start simple and heavy. You will need to complete 40 repetitions. It doesn’t matter if you can do it in 2 sets, or if takes you ten sets. Get all 40 repetitions done, and you will have given your back a foundation of muscle stimulation necessary for growth. If you are inexperienced with this movement or possess a higher body weight making them tough, just keep working through it with many small sets of low repetitions. In just a few weeks, your body will become stronger to adapt to this new ...

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When all things are close in bodybuilding contests, the man with the best back usually takes home the trophy. The back is perhaps the most overlooked body part, as it doesn’t show up in most of the poses we secretly hit in the mirror on a daily (or hourly) basis. Additionally, back training is hard to plan. The back delivers two distinct visual impressions – thickness and width – and each require a fair number of sets to completely train these areas. Therefore many trainers have begun splitting their back muscles into two groups, each group trained once per week, either 2 or 3 days apart. Let’s check out a sample back split. Back Width (cable day) In the front and read lat ...

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