If you’re looking to develop a back like that of the bodybuilding legend, then you have to get serious about back training hard. Arnold Schwarzenegger will tell you that having a big, wide and thick v-tapered back is the key to a truly impressive classic physique.
The back is a large and complex group of muscles that is a challenge to train effectively. Back training requires an effective plan of action and focused and intense training.
Follow these 8 pro tips to develop a wide, thick and strong v-tapered back that gets noticed:
1. FOCUS ON COMPOUND MOVEMENTS
The best back building movements are the basic compound movements.
Deadlift, barbell bent over rows, dumbbell rows, T-bar rows, pull ups and heavy cable pulls should form the foundation of your back training. These are the moves that will help you build a monster back.
2. HAVE MIND TO MUSCLE CONNECTION
Don’t just go through the motions or swing the weight when training your back. Really isolate and concentrate on the muscle group. Have a strong mind to muscle connection and feel the contraction and stretch in your back as you move the weight.
You can move heavy weights when training the back. While lifting heavy is important for growth, targeting the specific muscle group is also very important. So, don’t sacrifice proper form and muscle tension for weight. Maintain solid form and keep constant tension on the back muscles as you train them.
3. PERFORM FULL RANGE OF MOTION
You want to fully stimulate all the fibers of your back muscles. Pull the weight completely to get a full contraction of the muscles, and then return the weight back all the way, getting a full stretch in the muscles.
Don’t sacrifice range of motion for heavy weights. Train with as heavy a weight as possible while maintaining solid form and a full range of motion.
4. MAXIMIZE YOUR GRIP
Don’t let your grip hold you back from developing a thick, wide back and strong back. If you don’t have a strong grip you won’t be able to lift heavy weights with as many reps as you need to to really stimulate your back muscles. Use wrist wraps or rubber grips to maximize your pulling ability, especially during deadlifting and horizontal rowing movements.
5. SLOW DOWN ON THE NEGATIVE
Slowing down the negative portion of the lift is a great way to increase the stretch and time under tension of the muscle fibers for added growth. For example, when you’re doing a lat pulldown, take 3-5 seconds to return the weight back. This will provide a deeper stretch and tension on your lat muscles.
6. MAINTAIN PROPER TORSO POSITION
When training your back, it’s important that you maintain the correct angle in your torso. When doing a vertical pulling movement such as a lat pull down, maintain a vertical torso position with a slight backward arch to keep your chest up.
When performing a horizontal pulling movement, such as a barbell bent over row, maintain a horizontal torso position with a slight upward arch to keep your chest up.
7. TRAIN WITH MULTIPLE ANGLES AND GRIPS
The back contains multiple muscles that have to be stimulated from different angles. Make sure to train in the vertical angle by doing pull ups and lat pulldowns and in the horizontal angle by doing various types of rows such as barbell rows, cable seated rows, dumbbell rows. Do high rowing movements and low rowing movements as well.
Also train with varying grips. Do wide grip, medium grip, neutral grip and narrow grip vertical and horizontal pulling movements. Train with both underhand and overhand grip. Training with different angles and grips will ensure that you completely develop width, thickness and strength in your back.
8. TRAIN WITH FOCUS AND INTENSITY
The back is a large and complex group of muscles. Just like when training the legs, the back requires a mindset of focus and intensity. So, have your pre-workout and music ready and train your back with complete focus and intensity for impressive results.
To learn more about building a big back V-tapered back, also check out Bodybuilding.com’s Back To Basics: Your Blueprint For Building A Bigger Back.