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Back Training with Brickhouse!

TheyDuane Brickhouse say that bodybuilding competitions are won from the back, and I

think that the same can be said about the Men's Physique Division. It

is very important to have developed back muscles due to the fact that

they play a part in both your front and back poses. Here is a routine

that can help you build a wide muscular back so that you can create a

show-winning v-taper:

 

 
1) Wide grip lat pulldown – palms facing away with a grip outside of your shoulder width.

Superset with:
 

Reverse grip lat pulldown – palms facing you with a shoulder width grip.

3 sets of10-12 reps – I like to superset these two exercises at the beginning of my workout to get a good stretch in both my upper and middle back.  I place a lot of focus on getting a full stretch at the top of the movement and really feeling it in my back (not my biceps) at the bottom. 

 

2) Reverse grip barbell row – done with an underhand grip, bent at the waist with a flat back.

3 sets of 10-12 reps – I make sure to fully contract my shoulder blades when doing this movement.  This movement helps develop the “wings” that you see from your front pose.

 

3) Wide grip seated cable row – using an overhand grip with a lat bar at a cable row station/machine.

3 sets of 10-12 reps – I use this to focus on my upper lats, pulling the bar to my upper chest as opposed to my midsection. 

 

4) Wide grip pull-up – Wide grip with your palms facing away.

3 sets, failure – I use these as a warm up as well, but this is a great way to finish off your workout.  Full extension is extremely important and the goal is to bring your chest to the bar every rep.  Occasionally, I will do this at an assisted pull-up machine so that I can get in at least 10 reps per set.

 

Following this balanced routine will allow you to hit both upper and
lower lats in the same workout. When performing the above exercises,
having a connection with the muscles that you are targeting is key.
With that being said, add 1-2 warm up sets at a lower weight to make
sure that you are feeling the exercise in your back and not allowing
your biceps to take over. Lastly, make sure that your weight for all
sets allows you to finish the desired reps while still providing a
challenge. 


Follow the author:

Instagram @ dbrick11

Facebook @ https://www.facebook.com/duane.brickhouse 

And be sure to visit www.duanebrickhouse.com




 

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