When you are body building it is not an easy task in getting any dream fulfilled as planned. This is because, there are very many challenges which will come along the way and they will make it hard to fetch that individual dream. However, these are just handles to discourage you from successful body building and you should always learn how to over come them. A big back is very necessary for a body builder since it helps in the process of doing vigorous activities for instance, weight lifting. This is why you have to develop a nice workout program to achieve the big back dream. But it is not possible to develop a big back without first understanding the entire part and this is what this article is all about. A thick and well sweeping back is always a key ingredient ...

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Q: I am just getting into doing pullups, and have finally figured out how to keep the lower body still during each set - but don’t know whether I should pair pullups with biceps or back? I feel like my lats are weak, and wonder if I’ll get more overall benefit from doing pullups on back days. Which is it? A: The general rule is: Pullups on back day, chins on biceps day. However, I don’t really consider chins a big benefit to the arms. Wide grip chins are one of the best back exercises you can do for lats, and if performed correctly - with the elbows pulled back dramatically as if (Dorian Yates would say) you are elbowing someone behind, you’ll get great results. Truly strong, big biceps come from curls, and great backs come from sole ...

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If you have a well-developed back, then you already know the importance of barbell rowing. It’s essential for developing thickness in the upper back, and for lats that can best be described as ‘flaring’. Barbell rows are popular, but there are times when they are rendered ineffective because the bodybuilder uses too much weight, or allows their body “English”, or swing, to move the weight. Emphasis is taken off of the upper back muscles, and growth doesn’t occur as it should. Years ago a bodybuilding and health & fitness legend named Vince Gironda devised a new exercise which is still used today by bodybuilders seeking a well-developed back. This exercise is known as Gironda Rows, and allows the bodybuilder to lie completely parallel with the ground and truly stimulate the muscles of the upper back without ...

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Most bodybuilders enter the gym and tackle large, compound movements. After working through their 6 or 8 or 10 sets, they move on to isolation exercises, targeting the back, chest, legs, shoulders and arms. Perhaps at the very tail end of a routine, they’ll add a few sets for abdominals or forearms. They believe they’ve achieved a complete, full-body workout and covered all their bases required to build a complete physique. However there is one muscle group, which is evident in every front and side pose in bodybuilding, which they overlook, much of the time: The serratus. The serratus is a set of muscles, which connects the lats, pectorals, intercostals, and external obliques. This small muscle group resembles a set of fingers, and is truly the union point for the back and front sides of a ...

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The forearms, or the hand grip more specifically, are often the most likely single point of failure on back exercises. Many bodybuilders find themselves reaching the point of failure on exercises like barbell rows, chin-ups, and deadlifts not because the back muscles are exhausted, but because their hands are no longer able to hold onto the bar or barbell. After all, the back is a large and complex network of muscles, while the hands and forearms are much smaller. Some bodybuilders will use wrist straps to affix the bar to their bodies. This allows the hands to act more as hooks, and lets the bodybuilder to continue training the back muscles even past a point where the hands would have failed to be able to hold on any longer. This is akin to using a spotter on other ...

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Lat sweep, or the wing-like appearance of the back which is demonstrated by elite bodybuilders, is something that is very hard for bodybuilders to achieve. The men who display it on a bodybuilding stage have always taken one of three paths to get there. Many are born with it. They are genetically blessed with wide backs and narrow waists. They don’t have to work hard at all for great lat sweep. The second group didn’t initially have it, but were bright enough to start with movements such as chins and lat pulldowns at a very young age, or at a very early point in their training. When their teenage counterparts were benching and completing dumbbell curls, they were repping out on the chin bar, challenging their backs to grow while their bodies were still ...

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As bodybuilders begin to advance to state-level competition, where everyone onstage does all their homework in terms of training, diet and supplementation, shows are often won by the athlete onstage with the least amount of structural flaws. Because of this, it is important to customize training protocols to address perceived weaknesses in structure, and utilize particular exercises to target muscle groups, which can help to lessen the negative effect these weaknesses will have upon the perception of judges. Many bodybuilders, particularly ectomorphs, suffer from “high lats”, a condition in which their back muscles (latissimus) attach at a higher position in the back than desired. While this does provide a great illusion of a small waist, it severely limits the perception of width that a bodybuilder can project, and often results in points lost to other competitors which just plain ...

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Q: If you had to do just one exercise for your lats, which would you think is better:  Chins or pull downs? A: I hate those “If you were stranded on a desert island and could take only one pair of shorts….” questions because they aren’t realistic. But, since you asked, I’d personally say ‘chins’ are better. And it isn’t always qualified with whether you are lighter or heavier either. Some guys do chins at a lower weight because they can handle that body weight on the chin bar, but quickly abandon them once they grow and pack on mass. Chins build great backs. Look at all the greats, Arnold, Haney, Yates and Coleman all advocated chins. They kept doing them all throughout their careers because they knew that it is the single best pulling movement you can do.  If you aren’t strong in chins, ...

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Workout 1: Upper Body (Monday and Friday) PR Zone 1: Chest/Lats (20 minutes) A-1: Bottom Position Bench Press A-2: Bent over Barbell Row Wait five minutes and then do: PR Zone 2: Triceps/ Biceps A-1: Standing Military Press from the nose A-2: Weighted Chin-up Workout 2: Lower Body (Wednesday and Saturday) PR Zone 1: Hamstrings/Quads (20 minutes) A-1: Bottom Position Barbell Squat A-2: Stiff Legged Dead lift Wait five minutes and then do PR Zone 2: Calves/abs (10 minutes) A-1: Seated Calf Raises A-2: Weighted Sit-ups Lets go over some key points on the exercise selection here. One, why do bottom position bench presses and squats. First, they are much harder than regular bench presses and squats. You have to generate a great deal of power to move a heavy weight from the bottom position and you will be amazed how much weaker you ...

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