Bodybuilding 103 - Back

Bodybuilding 103 – Back

Functional strength to use a common term these days is completely dependent on the legs, hips, and back being powerful. If any of these is lacking you need to prioritize until they are in ratio with the other parts.

When I started training I wanted to be a bodybuilder. Franco Colombo was my protagonist. His back looked awesome to me. If one wanted to build a back for bodybuilding competitions his would be the model of perfection.

Here is a workout for anyone wanting to maintain a healthy, strong, and shapely back. Women don’t worry, you will not get bulky. Even if you get bigger than you want to be just stop going heavy and the size will diminish. This workout will shape and tighten your torso. A strong back will secure the skeleton tapering to your waistline from strong and mobile shoulders.

I use the A – easy, B – moderate, and C – hard, model for important muscles. If it’s good enough for Fred Hatfield it’s good enough for us.

A.   Easy workout

a.     Seated rows – 3 sets x 10 reps

b.    Pulldowns in front – 3 sets x 10 reps

c.     Cable upright rows – 2-3 sets x 15 reps (go light)

TRAIN B TOMORROW

B.     Moderate workout

a.     Bent row – 5 sets x 5 reps

b.    Chins – 25, 50, 75, or 100 reps within 3 sets ( do max rep sets until you are completing the prescribed reps within 3 sets)

c.     High pulls – 5 sets x 5 reps

d.    Back extensions 45º - 5 sets x 10 reps

REST 2-3 DAYS BEFORE TRAINING C

C.     Hard workout

a.     Deadlift – 5 sets x 5 reps (go sumo for 3 weeks and then conventional for 3 weeks)

b.    ss1 Seated cable rows – 5 sets x 5 reps

c.     ss1 Smith machine behind the back shrugs – 5 sets x 10 reps

d.     ss2 One arm db rows – 3 sets x 10 reps

e.     ss2 pulldowns behind the neck – 3 sets x 10 reps

f.       ss3 db pullover – 3 sets x 10 reps

g.     ss3 reverse hyperextensions – 3 sets x 20 reps

                                                                                     i.      ss# = super sets; do the first exercise then the second and that is one set.

REST 3-5 DAYS BEFORE TRAINING A

Super and giant sets are only relatively heavy. Anyone telling us otherwise is ego training. Get a full contraction and use as much weight as possible. SS and GS make us tired. They are a great way to get a lot of work done in a little bit of time. Deadlifting should never be combined with anything else. Notice on the leg workout we used box squats in the super set not back squats.

If you want to look like you workout train your back. This body part sets the fakers apart from the dedicated.

Get stronger and look better in YOUR workout!