How to Build a Massive Back

Lately people have been asking me what it takes to build a large back.  I thought about it a bit, and now, I've constructed this article with a free back workout at the bottom.  The main issue I see with people's back training nowadays, is the lack of heavy rows and dead-lifts.  When you dead-lift heavy your body just starts to look different.  This is even more true when you add heavy barbell rows.  These two exercises are my go to for back training. 

Now, since both take a lot of energy to get done, you can do what I do and dead-lift on your first leg day, or dead-lift on back day.  For me, back day is always the most brutal.  I do bent-over barbell rows, weighted chin ups and chest supported hammer strength rows.  On other back days I'll add dead-lifts.  

There are several ways you can program back days.  You can do back and biceps, back and chest, back and rear delts.  The point is, pick a style you like and start training back hard.  Here's what back and biceps should look like.

Back and Biceps:

Dead-lifts: 3 x 4-6 reps

Weighted chin ups: 2 x 6-8 reps

Barbell rows: 3 x 12 reps

Barbell curls: 4 x 8 reps

Preacher curl machine:  3 x 12 reps

Reverse ez curls: 3 x 20 reps

Back and chest:

Dead-lift: 3 x 6 reps

Incline bench press super set with chin ups: 4 x 8 reps

Flat bench press super set with bent over rows: 4 x 10 reps

Dumbbell pull overs: 2 x 15 reps

Back and rear delts

Bent over barbell rows: 4 x 8 reps

Chest supported hammer strength rows: 4 x 12 reps

Dumbbell pullovers: 3 x 12 reps

Rack dead-lifts: 3 x 12 reps

Rear delt rows: 2 x 20 reps

There are several different ways to train back right there that I just outlined for you.  What I would recommend is picking one of those workouts and doing them once or twice per week to train your back.  This doesn't mean you have to do it this way, it's just a thought.  Here's how I program dead-lifts, and my own back workout.

Snow's Leg Day:

Squats: 3 x 6-8 reps, 1 x 20 reps

Dead-lifts: 2 x 6-8 reps

Lunges: 2 x 20 per leg

Romanian dead-lifts: 3 x 12-15 reps

Vertical leg press: 3 x 20 reps

Snow's Back Day:

Barbell bent over rows: 3 x 10-12 reps

Weighted chin ups: 2 x 6-8 reps

Snatch high pull: 2 x 6 reps

Chest supported hammer strength row: 3 x 10 reps

Barbell curls: 3 x 12 reps

Preacher curl machine: 3 x 12 reps

As you can see, I sometimes like to throw in dead-lifts on leg day.  If I do that, I don't have to worry about them on back day, and I can focus on rows and chin ups.  Ultimately, it's up to you.  You don't have to do it my way.  My way is a simple idea.  As long as you're dead-lifting at least once per week, you should be able to make gains.

Dorian Yates back training

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How to Build a Massive Chest

It seems that people have forgotten what to do to grow their chest.  The pecs are an easy muscle to train and grow for me.  While I always had a naturally big chest, I have consistently flat bench pressed and incline bench pressed over 350 lbs on both lifts.  I understand that your chest can grow from heavy training.  I train like a power lifter and bodybuilder.  By using both in my approach, I am able to grow my chest.

I always go with the incline press for 6-8 reps.  I use more of a guillotine style.  This is where you lower the barbell to your throat, just lower it right below your chin.  The movement is to be done slow and under control.  Use a pinky just inside the rings grip.  Then you lower the barbell the way I described. https://goo.gl/images/NWfDSQ

The reason to do this is because it will recruit more muscles in the upper chest area.  This is what will allow you to recruit the most chest muscles.  Stick with 3-4 sets of 6-8 reps for the incline bench press, this will produce the most gains. 

Afterwards, go to the flat bench press.  This is also a great chest builder.  The form on bench press is less complicated than the incline bench press.  Stick with 3 sets 6-8 reps here going slow and under control.  The flat bench press allows you to contract the whole entire chest.

The next chest exercise I recommend is the dumbbell pull over.  This exercise will build a thick chest that expands as well as your serratus and the lower lats.  The pull over is a complete exercise and has been used by many classic bodybuilders.  https://goo.gl/images/eYKEpR

This exercise is to be utilized more for bodybuilding purposes, that means to do 8-12 reps at a slow tempo, controlling the eccentric and exploding on the way up.  This should be the 3rd exercise in your arsenal.  You need to actively let the dumbbell pull you back and let it stretch you completely, this will build the most muscle and will produce the best gains.  By adding this in, your chest training will be complete.

Recap:

• Bench press heavy early in the workout
• That means incline barbell or flat bench should be your first exercise
• Then focus on lifting the weights under control and focusing on a slow eccentric
• Make sure you're lifting heavy enough
• Add dumbbell pullovers towards the end of the training to make more gains

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