In this article, Building a Bigger Back, we will look at some great exercises to build both width and thickness. I can always tell if a lifter has put in hard work on their back development. Regardless of what they’re wearing, you can see the V-shape, and you can see the thickness. Besides focusing on these two aspects, lifters should be building strength. This article covers all that, plus provides nutrition and supplement suggestions. Let’s get going!
Building A Bigger Back – Width
Are you trying to add impressive width to your back? Then I suggest pull-ups and/or lat pulldowns. Now, not everybody can do a lot of pull ups. That’s OK, there are a few options. Most gyms have an assisted pull up/dip machine. Using this machine allows you to perform more reps, and also work on your form. What if your gym doesn’t have one? Or, what if you train at home? The answer: Lat pulldowns!
When performing these, I suggest varying your grip and hand width. You can use a wide grip, a narrow grip using a V-handle, a parallel grip, and an underhand grip. All of these work the lats a little bit differently. By using an underhand grip, you will also hit the biceps. Tip: use an underhand close grip (hands within a few inches) for a tremendous biceps workout. In fact, make this version your lead-in to your biceps routine.
Building A Bigger Back – Thickness
Moving on to back thickness, you have to incorporate rowing exercises. Some great options here are bent rows, seated close-grip rows, and T-bar rows. The same applies here as with lat width: you can use the same grip and hand width variations.
Building A Bigger Back – Strength
Of course, on all of your back exercises (and all exercises), you should be applying the principle of progressive overload.This principle is one of the most important principles of resistance training. It is the proven way to build strength and size. You will not make any progress if you always do the same exercises with the same weight and the same number of reps. If you use this principle, you can move towards your goals by taking logical steps of progression. (1)
Adding Weight
The most common way to use progressive overload is by gradually adding plates to the bar. This makes sense since most lifters expect to get stronger (and bigger) as they continue to train. Most, if not all, lifting authorities suggest using this principle right from the start of your lifting journey. It’s the key to building a foundation of size and strength. Not “pump” sets, not “muscle confusion”, just working the basic exercises hard and gradually increasing the amount of weight you are lifting.
OK, So How Often Do I Add Weight?
This is perhaps the biggest question regarding progressive overload. There is more than one answer. Some say when your current rep goals become easy, add 10% more weight. On the other hand, some say you can add weight every week as long as the increments are small. The most practical way is the 2 x 2 rule. This rule says you should increase the weight by 10% once you can perform 2 extra reps beyond your rep goal for your last set for 2 workouts in a row.
Deadlifts
Without a doubt, deadlifts are one of the most effective exercises you can do. Yes, this exercise builds a bigger back but it also pretty much works the entire body. You can handle a lot of weight on these, therefore you can gain strength pretty easily. It’s a taxing exercise, so I suggest doing it first in your routine.
Building A Bigger Back – Example Routine
Deadlifts
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
3 working sets x 6-8 reps
Seated Cable Rows
3 sets x 8 reps
Lat Pulldowns
3 sets x 8 reps
On your last set use a close underhand grip as a lead-in to biceps.
Performance Notes
Concentrate on proper exercise form. No quarter or half reps, no rushing through your sets. Make sure you lift the weight under complete control, from start to finish. Don’t let momentum do the work. Emphasize the negative part of the rep. Take 2-3 seconds to lift the weight. Take 4-6 seconds to return to the start position. Rest 1-2 minutes between sets. If you can easily hit the listed reps, add weight. You should find the last rep near impossible to complete.
Other Routine Options
Of course, there are other ways to approach building a bigger back. Some lifters alternate a thickness day with a width day. For example, Back Workout # 1 could consist of the thickness exercises listed in this article. As in our example routine above, your working sets could be 3 sets x 8 reps.
Now, for Back Workout # 2, you could do a width workout, performing all the grip and hand width placements listed in this article.
These are just examples. I personally give equal time and attention to both back width and back thickness. You should set up your back workout based on your own goals.
Feeling The Back Working
What if you have a really hard time feeling your back working? You’re not alone, that may be the biggest hurdle to building a bigger back. I suggest the following: Using the lat pulldown, begin with a very light weight. Your form must be perfect, if you are unsure about form, use training videos or enlist the aid of a personal trainer to help you get your form down.
The Fix
Now that your form is solid, use a wide overhand grip and pull the bar down moving only your arms. Think of your hands and arms as hooks, nothing more. You’re allowing the back to lead the movement. If you feel it mostly in your arms, try a thumb-less grip. When you reach the bottom of the exercise, hold the bar in the fully contracted position and squeeze. Slowly return to the start position. Once you can feel your back working, slowly add weight. Maintain perfect form at all times.
Nutrition Tips
I always advise consuming roughly 50% of your daily carbohydrates, including all of your simple carbs, in the hours that surround your workout. Also, I advise consuming a minimum of 1 gram of protein per pound of bodyweight per day. Now, I do know there’s a current trend against protein timing. But logically speaking it makes sense to spread your daily protein requirement over several meals and shakes throughout the day. It’s not going to hurt anything, and you can be assured of getting enough protein for the day.
Supplement Suggestions
An effective supplement arsenal begins with protein powder, such as Hi-Tech Precision Protein. What sets this protein apart is the fact it optimizes protein synthesis by enhancing leucine release. From there, use a good pre-workout. I suggest GAT Nitraflex Ultra, a fairly high stim yet balanced formula with an impressive hydration complex. Next, I suggest creatine monohydrate, the most tested and proven effective supplement on the market. Good choices include Condemned Labz Creatine Monohydrate. Finally, once you’ve finished a tough back workout, it’s time to down a post-workout shake. I advise mixing your Precision Protein with EFX Sports Karbolyn, a state of the art carbohydrate powder.
Summary
Building A Bigger Back is not complicated but it is definitely hard work. Commit yourself and use the tips presented here to help you achieve your goal. Don’t forget to stop by illpumpyouup.com and stock up on the supplements you’re going to need!
References:
- Plotkin, D., Coleman, M., Van Every, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A. D., & Schoenfeld, B. J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142. https://doi.org/10.7717/peerj.14142