When it comes to building back size and thickness, there are only two words that come to mind...
HARD WORK.
The best backs have been built from years of pounding away at the most old school and rugged of movements.
No pretty machines, here, barn door sized backs are only the result of some serious time put in with the most basic of movements...
sweat, blood, and rusty iron! The timeless classics still prove worthy today...
and the people who are willing to pay the price will reap the rewards...
Back training is brutal and causes your entire body to go into some serious growth shock...
the strongest and most menacing of backs have built with the following movements 1.
Deadlifts...
the ultimate total body and BACK developer...
you HAVE to do some kind of deadlift if you're serious about gaining muscle.
2.
Bent Over Barbell Rows...
an absolute must have in your training arsenal...
many powerlifters call this single movement the KEY to driving up their deadlifts.
If there's anyone who knows anything about big backs, its powerlifters.
3.
Single Arm Dumbbell Rows...
load up the weight on these, and row to your little hears content.
Single Arm dumbbell rows done with some SERIOUSLY heavy weight are a surefire to pack on some size.
4.
Chin Ups and Pull Ups...
not good at chin ups? The next you go to the gym, set a goal of getting 50 total reps before going home...
get those 50 reps no matter what, and when you wake up the next day, "those" are your lats.
Once you can knock off at least a dozen chins, start adding some extra weight and really watch your lats EXPLODE.
Just take a look at any gymnast and tell me that pull ups aren't one of the best back builders around! 5.
Face Pulls, Scarecrows, Dumbbell "Cleans"...
for well rounded upper back development and healthy shoulders to boot, throw in some these "lighter" movements to round off your program.
..
your rear delts and traps will BLOW up from these!