Getting “Back” to the Basics Part 2

Getting “Back” to the Basics Part 2 of 4 (See part One)

Middle Back Thickness
Not only should the lats be wide and sweeping. They should also look thick and powerful where they come together in the middle back. Back thickness is primarily achieved by doing rowing exercises, barbell rows, cable rows, T-bar rows and so on. If you want to target the middle back, do rowing that gives you a longer range of motion in order to fully contract the area. Cable rows with separate cables or a wide grip, one arm rows or barbell rows with a wider grip.

Lower Back
A really great lower back has two columns of muscle that stand out on either side of the spine. A truly Amazonian physique needs lower back development and thickness. If you have a weak lower back, you should begin by doing bent over rows, starting with a relatively low weight and gradually increasing the weight as your back develops. Because the body tends to store a disproportionate amount of fat around the waist line, leanness and definition in the lower back are the visible proof that a weight lifter has worked hard to get in shape. If you do not have pre-existing problems with your lower back, dead lifts are ideal. These not only develop the lower back but strengthen it as well. Simpler safer exercises for the lower back are hyperextensions and ‘good-mornings’.

Back Mistakes
A common mistake when doing back exercises is using too much bicep effort and not enough back, or involving the lower back in a swaying motion instead of making the lats do most of the work. You have to make an effort when training lats to isolate them so that only these muscles are involved in the movement.

Designing a Back Program
To plan a comprehensive program of back training, you need to consider how each important back muscle functions so that you include exercises for each vital area. If you do not properly appreciate the complexity of the back and how many different movements it takes to get full back development, you will wind up with serious weak spots in this part of your physique. For example, it does not do any good to do five sets of chins to the front, five sets to the back, five sets of wide grip pull downs and five sets of narrow grip pull downs and then figure that you have worked the back adequately. Every one of those exercises works the pull down function of the back, which works the width of the back. A complete back program also has to develop the thickness of the back, the lower lats and the strength and definition of the lower back.

Stretching and Flexing
Stretching and flexing the muscles between each set is very necessary. This is especially true for the back. Continually stretching the lats will help you achieve that long sweep and low tie-in at the waistline that makes the back impressive. When you are training lats with chins and pull downs, between sets grab hold of something solid and stretch them out one at a time or both at once. Also, all the serrratus exercises can be used to stretch the lats. This lengthens the muscles, helps you get a fuller range of motion and a deeper concentration. This also helps develop the lower area of the lats as they extend to the waist.