How to Get Wide Back – Back workout

wide back workout

Although science has still not been able to guess how and why our muscles grow in response to the power load, the root cause of muscle growth has been established. To pump a wide back, you need to take into account the function of genes. Usually genes “sleep.” They can be compared with inactivated computer programs, only you cannot turn them on by simply pressing a button.

Generally, genes are awakened by a powerful force load. However, as studies have shown, for an ordinary amateur, any training program “works” for only 2-2.5 weeks. Then you go to the gym idling.

Science offered a revolutionary way. It turns out that to pump up a wide back you need to train in short cycles. This resembles a well-known cyclical training, only the bodybuilder first tried to pump up the mass, and then fought for muscle “relief” … From now on, the athlete had to alternate polar different training regimes: pamping and little-repetitive strength work with basic exercises. The pioneer of the method was the multiple champion of Olympia, Ronnie Coleman.

The application of the new method in the practice of amateur sports has brought phenomenal results! Muscle growth of amateur athletes fabulously accelerated! However, a genuine breakthrough happened when contrast training began to be used within a weekly microcycle!

Today, such a system of training is dominant in bodybuilding. Try it on your back, and you will see: the system is phenomenally effective!

These workouts are part of a weekly split, which includes training and other muscle groups. Rest between workouts back is at least 72 hours.

Pulling Up

Young Man Pullups
Young fit man doing pull ups

START: Take the position of the hanging on the bar. Grip wide. 
IMPLEMENTATION: The rise of the body is carried out by strictly isolated movement of the elbows to the bottom. Do not pull yourself to the crossbar by hand force. This deprives the exercise of meaning. In the set, do 8-10 repetitions. If the strength of the full set is not enough, perform it in the style of “rest-pause”, dropping in between on a low support.


START: Take a tilt position, holding the barbell in the right hands at the hips. Keep your back straight. Do not tilt the head, hold “in line” with the spine. 
IMPLEMENTATION: Due to the strictly isolated lifting elbows up, pull the bar to the belt. Without a pause, return the bar to the starting position in front of the hips.


START: Take the position of the support on a straight arm and knee of the same foot. Straighten the other arm and hold the dumbbell near the floor with a neutral grip. 
IMPLEMENTATION: Due to the isolated lifting of the elbow upward pull the dumbbell to the belt. Without a pause, control the dumbbell back to its original position. Perform all the specified replays with one hand, then change the hand.


START: Keep your knees under the supports of the simulator and firmly fix the body in a sitting position. Ask your partner to give you a handle and grasp its ends with a wide grip. IMPLEMENTATION: Without moving the body back, pull the handle to the chest due to the isolated movement of the elbows downwards. 
DO NOT! Do not do the exercise before the “failure”! Apply a critical burden, but cut off the sets for repeating before the “failure”.


START: Assist the position of the stop chest on the support pillow of the simulator. Grasp the handles and remove the burden from the stops. Fully straighten your arms, holding the burden of the floor. Feel strong stretching of the back muscles. 
IMPLEMENTATION: Pull the weight to itself due to the isolated movement of the elbows up. Without a pause, return the burden to the starting position in straight arms. Do not allow participation in the arm muscles, otherwise the load on the back muscles will be significantly reduced.


START: Take a position sitting on the bench of the simulator and press your feet against the foot stops. Straighten your arms completely and lean back a little so that the cable of the unit is taut. Weights must be removed from the support and kept on weight. 
IMPLEMENTATION: Pull the handle to the belt due to the isolated elbow back. Do not allow participation in the arm muscles, otherwise the load on the back muscles will be significantly reduced.

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