After competing at NPC Jr. Nationals last June I realized that my back is one area of my physique that needed some extra attention. Your back is such a large muscle group that I always feel like in order to do everything that I wanted I was going to be at the gym for hours. I needed to devise a plan that would allow me to focus on my back without spending an absurd amount of time in the gym.
After sitting down and listing all the back movements I generally include in my workout I noticed something. Most of them fit into one of two groups – pulling movements, and rowing movements. If I split up my back workout into two separate days – one devoted to pulling, and one devoted to rowing, I would be able to include everything I wanted in two organized workouts.
Let’s start with your pulling day. Pulling movements are any movements where your arms start over your head and you pull down toward your body such as; chin-ups and pull-ups, lat pull downs, pull-overs, and any other variations of these. Rowing movement are the next group and include; bent over rows, high and low rows, cable/seated rows, and again any variations of these.
Working out using the rowing movements will help you thicken up your back and add width. While pulling movements are best for widening your lats and creating a more dramatic “V-taper.” I have personally experienced great results using this method and will continue to do so. I won’t be on stage again for at least 8 months, and I expect I will be bringing a much better back this time around!
Fitmark Ambassador 2014