Whackin’ the back is one of the most draining of many workouts. Back training should take on a reverse vision approach. Meaning, just because you can’t see it in front of you, does not mean that you shouldn’t hit it like the parts you can see. A big crazy looking back is a sign that you’ve done your homework and know what intense training is all about. Caution must be used whenever training your back for the simple reason that you can hurt yourself real quick if you are not careful. A slipped or ruptured disc could really suck, and for most, end your days of training until surgery or it heals on its own.

Let me tell ya, when your back is so pumped up that you cannot fall asleep, you went all out at the gym and then some. Although to get a great back doesn’t necessarily mean go to the lengths I have, but you would have to be close! This unfortunately is a body part that you cannot see directly; so most people train it as such.

  It does take a great deal of stress to develop a great back just as does training legs. You most likely will feel nauseated and stomach upset when doing most back routines, simply because it’s a large body part and it involves so much more than the target area. I use a variety of exercises to hit all areas of the back, but I mainly use a few simple ones to hit it all.

Oh yeah, don’t train legs after doing back…you’ll see why when you do it one time!

Below is a sample of what I have used to get my back into the dense shape and separation you see in my pictures.

Pull-ups

3 sets till failure (add weight if needed)

Partial Dead-lifts

Set pins at or slightly above knee level.

1 set warm up

3 sets of 4-6 increasing weight each set

Hammer Strength High Rows

3 sets of 6-8 increasing weight each set

Seated Low Rows w/ V-bar

1 set of 4-6 using heaviest weight possible

1 set of 6-8 using heavy weight

1 set of 8-10 using medium weight

or you can try...... 

Pull-downs w/ underhand grip

1 set warm up

3 sets of 10-12