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Back Workouts: AwesomeBody Space Back Workouts

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Back Workouts:  

AwesomeBody


Space Back 


 Workouts


A big, thick back is an essential piece of any awesome physique. Wide lats make your upper body look bigger and your waist look smaller, and thick traps—upper, medium, and lower—make your entire body look more powerful. If you want to look and perform like a superhero, you can't turn your back on back training.
If you're not sure of the best way train your back—or you just need a new workout to add to your split—let these inspiring BodySpace members help you out. These seven Muscle-tech athletes know exactly what it takes to look great on the stage and perform at their peak in the gym. See how they train this major muscle group, and learn from their principles.

When he trains his back, Ed likes to stick to the basics: wide-grip pull-ups, heavy rows, and deadlifts. His goal is to achieve overall width and density. "Proper exercise selection will help work every angle of your back," he explains.
What separates Ed from many of his fellow pro-card hopefuls is his excellent warm-up technique. "You must add a warm-up to prevent injury while enhancing performance," he advises. If you try Ed's back workout, you'll notice he starts it with the TRX trainer before he does any weighted work.





"PROPER EXERCISE SELECTION WILL HELP WORK EVERY ANGLE OF YOUR BACK." - ED HON
Back Workout
    • Self-Myofascial Release Warm-Up Self-Myofascial Release Warm-Up Self-Myofascial Release Warm-Up (foam rolling)
    • TRX Row TRX Row TRX Row
      2-3 sets of 8 reps
    • TRX Flyes TRX Flyes TRX Flyes
      2-3 sets of 8 reps
    • TRX Face Pull with External Rotation TRX Face Pull with External Rotation TRX Face Pull with External Rotation
      2-3 sets of 8 reps
    • Bodyweight Wide-Grip Pull-Up Bodyweight Wide-Grip Pull-Up Bodyweight Wide-Grip Pull-Up
      2 sets of 8-12 reps
    • Weighted Wide-Grip Pull-Up Weighted Wide-Grip Pull-Up Weighted Wide-Grip Pull-Up
      5 sets of 6-8 reps
    • Pendlay Row Pendlay Row Pendlay Row
      4 sets of 12, 12, 10, 8 reps
    • T-Bar Row T-Bar Row T-Bar Row
      5 sets of 12, 10, 8, 8, 6 reps (last set is a drop set)
 
Jimmy uses multiple variations of pull-downs to help hit his back from multiple angles. He also chooses exercises that will help him build width and strength at the same time. "I believe in using variation and hitting your back muscles at every angle possible to achieve the best possible development," he says.
As you go through this workout, you'll see that each exercise is done with a different rep scheme. This is purposeful. Utilizing various rep ranges will stimulate your muscles in new ways so they never stop growing.


is back, Jesse prefers keeping the rep ranges moderate, making sure he can lift as heavy as possible without calling on any other muscle groups. "Remember, muscle grows under tension, so try not to work another big muscle group with back if you want insane results," he says.
Jesse prefers to hit his biceps on back day. "Adding a few biceps exercises after you work your back is a good way to spark extra growth," he says, "especially because they've already been torn down from all the back work."

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 Back Workout
Exercise Note: Do 4 sets with a wide grip, 4 sets with a narrow, underhand grip, and 4 sets with grip on lowest bar.
"For almost all sets, no matter what exercise I'm doing, I stop the motion just before lockout in order to keep tension on the muscle and control the movement," Justin explains. His primary goal is to lengthen the amount of time his muscles are under tension.
Justin also notes that he always adds a squeeze at the top of every movement, holding it for 1-3 seconds before lowering the weight back down. He lists this as one of the keys that have helped him develop his excellent back.

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SUPERSET
 

 
Exercise Note: Use the V-handle and get on one knee to let the weight stretch your arms above your head so you really feel the lat. Open the chest up as you pull the handle toward the body.

Jason likes to focus on specific areas of his back during each phase of his workout. "The first phase stimulates the outer—and often weaker—portions of the back," he explains. "The second phase is all about the core, and building power movements into the routine to help build strength in the lower back. The third and final phase will completely fatigue the previously stimulated areas."


 Back Workout
For his back workout, Nick starts with pull-ups. "I usually hit pull-ups with different hand placement or grips to target the different parts of my back. I do them with a wide grip, close grip, neutral wide grip, neutral medium grip, a V-bar attachment, and a supinated grip." Nick's workout illustrates how subtle adjustments can change the way muscles are targeted.
Nick makes sure every day is different by alternating body-weight-focused back days with resistance-focused back days. These changes in load help him hit his muscles with all types of stressors.


Back Workout

 
Note: Do first sets heavy; go lighter and do more reps after third set.
 polite, pleasant attitude and killer physique have made him a great coach for the masses. He may not be the biggest guy in the gym, but he has aesthetics that make guys jealous and ladies swoon.
"Back day is my favorite day," says Dave. "I like to go heavy and get after it." He adds that he always takes straps with him to the gym. "Your arms will give out before your back does, so if that continues to happen you won't maximize the growth potential of your back."
He says that rack pulls are the highlight of his workout. "I retract my shoulder blades at the top to see the full effects of the movement."


Back Workout

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