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My 2013 ‘growing season’ is in full swing! I prefer to call this a growing season as opposed to an offseason because there is nothing OFF in regards to my workouts. My journey is to thicken my back muscles, improve my rear delts, and improve my glute/hamstring tie-in.
I have spent time researching which muscles to target and exercises to perform to reach my goal of a thick back. As a general rule of thumb if you are trying to increase your lat width, stick to wide grip pull-downs and pull-ups. Your lower lats feed off of the close grip pull-downs, one arm rows, and pull overs. To hit your lower back the focus should be with exercise such as deadlifts and hyperextensions. I have incorporated heavy barbell rows, cable rows, and t-bar rows. Not only am I performing these exercises heavy but I’m also switching up my grip frequently. I have found that if I use an underhand grip one week, my normal grip movements seem easier. Lastly, I have been super-setting my middle back workouts with some plated hyperextensions. I typically hold a 35 or 45 pound plate and do 3 sets of 12.
Today I am recovering with HMB, considering every time I move it’s a reminder that yesterday I had a tough workout. HMB will ensure a complete and quick recovery for my next workout.
My back workout from yesterday looked like this:
Barbell Rows: 45x12 (warm-up set), 65x12, 85x12, 95x10, 115x6, 125x5
One Arm Dumbbell Rows: 80x12x12x12
Close Grip Pulldowns: 110x12, 120x10, 130x8 Super-set with Hyperextensions 35x12x12, 45x10
Bent Over Rear Delt Raises: 15x10, 20x10x10
Seated Wide Grip Cable Row: 100x10, 110x10, 120x8
I do one back workout a week but I also deadlift one day of the week and usually my deadlift routine is rather vigorous, so it’s almost like getting in two back workouts a week. I love to deadlift so much that I dedicate a whole day to just it. My back workout next week will be different than the one above, and that’s the part of working out that is fun, you can customize your workout to which muscles you want to target, hit them from every angle, and watch them grow!
Follow me on my way to a thick back and watch for progress pictures in the next few months!