• Tweet
• Email

• Tweet
• Email

“Bodybuilding shows are won from the front, but lost from the back” is a commonly used phrase to describe the woes of many a bodybuilder.

Many a bodybuilder has a top level physique from the front, and is a clear favorite to stomp everyone else in the show based upon their incredible chest, biceps, abs & thighs. Then, they turn around, and they move from 1st to 7th place in terms of back development. At the top of the sport, it’s much closer than that. Everyone is strong from the front, but the competitors who are weak from the back are quickly relegated to 3rd tier status. But it doesn’t have to happen to you! Check out a three-way back attack which will help you to best develop your upper back, your middle back width, and your lower back thickness and detail.

Upper
Many bodybuilders tend to neglect their upper back because they are nervous about getting a look that is too ‘bunched up’. This is a waste of their efforts, as they never earn that 3-dimensional look that the top guys of the sport – the thickest – are known for! You should dedicate at least 12 sets each week to targeting this upper back. Shrugs (barbell or dumbbell), along with cable and barbell rows are ideal for hitting this area. If your gym has a neck machine, you should spend a few sets there too. Go both light and heavy in order to stimulate as many muscle fibers as possible. The upper back can be trained on back day, or on shoulder day, but should never be neglected.

Width
Chins are king when it comes to building width. You can use lat pulldowns all day, and your back will get a bit wider. But chins are a whole ‘nother ballgame! Start your main back day with 50 chin-ups. You can do them in 1 set (unlikely) or 10 sets of 5 reps each. Whatever it takes to reach that magic number of 50. It will grow easier with every single workout, and you’ll soon find yourself knocking them out in 2 sets of 25. And you’ll also find yourself moving out of size large t-shirts, because they won’t be able to contain your wide back anymore!

Lower
Standard deadlifts are essential for building up an insane lower back, but they’re only half of the solution. More specifically, RACK deadlifts are the best exercise for building overall thickness and really going all out for maximum number of reps with the most weight – without placing your lower back at undue stress for an extended period of time. Keep your low back workouts about 50/50 between standard and rack deadlifts, and you’ll be in business!

Remember that your nutrition and rest will have to be lined up correctly, and you will need to train the rest of your body with the same level of intensity and devotion as your back. As time passes, your back will soon become one of your stronger points. Then, when it’s time for an onstage comparison, YOU will be the athlete moving from 4th to 1st based upon your complete back development!