Sets, Reps and Exercise Selection

As I said, for me, all that my lower back seems to respond to are power movements, therefore low reps, and a moderate amount of sets work best. I like to stick to pure deadlifts, because at this point, it doesn't really matter what my lower back looks like, as long as it's strong. Although some definition and detail are inevitable even through power training, I'll worry about the real stuff later, when I plan to enter a comp. So my recommendation would be to stick to deadlifts with low reps, 4-6 sets total. And if you insist, good mornings are a decent mass-builder, but don't expect much from them other than detail. Bottom line: train for power until competition stages.

Back Exercises

As I said before, all of the exercises for the back are compound movements, so there typically gonna be heavy and grueling. So when it comes time to hit the back you better be ready for a longer-than-usual workout that's tough from start to finish. That is, unless you want to just skip training your back altogether, because maybe you're just not into flying. The choice is yours, I'm just showin' you how…

Also, I must note that I'm not going to go over every back movement, but I won't leave out anything that is important. As for variations, they're pretty much self explanatory. I mean, the difference between regular bent over rows and wide-grip bent over rows is, if course, on the wide-grips you use a wider grip…you get the picture.

Upper Back Exercises

Bent over rows- In my opinion, this is the best exercise for your back as a whole. It work your lats, your lower traps, lower back, and just flat out add serious size and thickness to your back. I have never taken these out of my routine, and probably never will. I mean, I've done a few workouts without them, and I must say that afterward I'm not as fatigued as when I do my 5 or 6 sets of them.

Execution- Load a straight bar up, and stand over it, feet about shoulder width apart. Bending your knees, lean over and pick the bar up, with a grip a few inches wider than shoulder width. Now you are basically in the top position of a deadlift. At this point, with a slight bend in your knees, bend at the waist until your torso is at an angle anywhere from 15 to 45 degrees to the floor. The range in degree is purely for personal preference. I use about a 15 degree angle or less sometimes, going as low as 0 degrees, or parallel to the floor, while my cousin (partner) uses about a 35 or 45 degree angle. And from this position, with arms hanging down, you simply pull the weight up to your lower abs, then let it back down slowly. Make sure you really squeeze at the top, as this will help to really carve out the dense ripples in your back and help to create that "Christmas tree" look down the back. Now, when a lot of people start doing these, they find them very hard because not only do they have to focus on keeping their back erect, but they find it very hard to "feel" the back working. One of the biggest reasons for this is they use to much of their arms, and not enough of their back. So to correct this, in addition to using a light weight, try focusing on pulling your elbows back, not your hands. Think of the hands as just a link between the weight and your back. The elbows are all that need to move, and the hands will inevitably follow.

This is one of those exercises where you have to find your groove, and it may take long but don't be discouraged, because when you do find it- you'll have the ability to build a truly awesome back. However, one thing I must stress is that you keep your back very straight when performing these. DO NOT ever let it hunch over as this can result in very serious injury that can take months or years to heal, or possibly even never heal. The spine is a very fragile structure and you must be careful. I can't stress this enough. Throughout the entire movement, you should maintain a slight concave arch in your back, this will assure you will be out of harm's way.

Bent over dumbbell rows are performed in the same manner, with the exception of using dumbbells. They are a good variation, and excellent for working each side equally, thus making them a good weak point method if one side is stronger than or out of proportion to the other.

Chins- These run a very close second to bent over rows as far the best overall exercise is concerned. When done with a wide grip, these will do wonders for your width, that's for sure. However, they can be especially hard for beginners, particularly when done with a wide grip, because the lowest possible weight available is your own bodyweight. Because of this, the majority of beginners tend to use the lat pulldown, which work well as a temporary substitute, but not as a permanent one. I totally understand using these as a temporary substitute, or a complement to chins, but don't ever let them replace wide-grip chins as the primary width-builder for your back.

They can be done either to the front of the back. To the front is the more common variation of the two, being that it is much easier and you can cheat a lot better. Doing them to the back will work wonders for width, but they are much harder, and therefore are used more commonly by advanced lifters. The wider you go the more you hit your outer back, making you look wider. However, it also gets harder the farther out you go, so don't be intimidated when you can only do a few. What I did when I was a beginner, something I learned from the Oak, was to pick a number of reps I would complete for that workout, 30 for example, and do them with as many sets as necessary to complete them. Sometimes this would take me 10+ sets, but soon it will be down to 5, then 4, and so on. When I can do it in 4 sets, I'll raise it to 40. This will be a long process I know, but I know I will have a great feeling of accomplishment when I can do 20 in a row, weighted. By then I will be friggin huge, so I just stay focused with that thought in mind.

Execution- Hang from the chinning bar with your desired width, preferably with a thumbless grip (your thumbs on the same side as your fingers), as this will keep your biceps out of the movement as much as possible. Keeping your elbows back as far as possible, pull yourself up until your chin is over the bar, or if you're doing them to the back, until your neck touches the bar. Hold for a count and really squeeze, then begin to lower yourself, very slowly, never just dropping down. Make sure you go down until you feel a deep stretch in your lats, as this will lead to a better contraction at the top.

T-bar rows- Awesome for adding thickness to your back, particularly the inner area. These will have your lower traps screamin' like you wouldn't believe. I like to do them before bent over rows, but after chins. They are very demanding, so I would recommend whenever you hit them it be early in your workout.

Execution- Assume the same form as with bent over rows, with the exception of a little higher angle of your back to the floor. On these try and really focus on bringing the weight all the way up until it touches your chest. One thing I don't understand is when people load these up with a few plates when they could just use 25's instead and get a lot better ROM. Sometimes, on days when the gym is pretty empty, I'll even load it up with nothing but 10's. This way, you can bring your elbows way back, increasing the amount of inner-back recruitment tremendously.

Lat Pulldowns- These are basically a chins mimicking movement, that will help to widen the back. I must say again they should not replace chins, but be used as a complement to them. They are great for beginners when they are unable to develop a pump working with chins, and also for intermediates and advanced lifters as a chin finisher. They are great for doing drop sets, supersets, or stripping sets.

Execution- With these, basically what you are trying to do is mimic chins and isolate your lats to the best of your ability. Sit down, grab the bar with the desired width (same rules for width on chins apply to these), and again try to use the thumbless grip. Pull the bar down with your elbows back as far as possible until it touches your upper chest, or back of your neck when doing them to the back. Hold and squeeze at the point of contraction, and let it back up slowly, and be sure to get a good stretch.

One-arm dumbbell rows- Using a dumbbell, and working each side by itself gives you the chance to really focus and hit each side with awesome intensity. Don't go too crazy on the weight here, as I see a lot of people do.

Execution- Grab a dumbbell, lean forward and place your free hand and a knee on a bench. Let the dumbbell hang down, felling the lats stretch to the fullest. Begin by pulling the weight up as far as possible, usually this about level with the torso. Try and focus on pulling with the elbow, not the hands.

Seated cable rows- These are one of the best movements available to hit your lower lats, causing them to look as if they run all the way into the waistline. They're also pretty good for working your inner back, as you're able to bring your elbows back pretty far, if you use separate handles.

Execution- Attach the desired handle to the low pulley, preferably something allowing you to grip it so that your hands are only a few inches apart. Place your feet against the bar or platform near the bottom of the weight stack. Keep your legs slightly bent throughout the entire movement, not only for comfort, but to avoid putting harmful stress on your lower back. Also, make sure that you are positioned far away enough from the machine so that when you are fully stretched, the stack doesn't touch the bottom. Start with your arms stretched out completely and lean toward the machine to get a full stretch in the lats. Start to sit upright when you start to pull, but make sure you keep your elbows close to your sides. Bring it back so it touches your upper abs and ribcage, and while you arch your back at the top, really try and squeeze to get a maximum contraction of the lats. And be sure to return slowly to the starting position, and always go for the full stretch.

Barbell Pullovers- These work the lats in addition to the serratus, chest, and abdominals to a slight degree. Actually, I think I'd be lying if I didn't mention the fact they work your neck too. Every time I do these, the front of my neck is sore the next day, but hey, I'm not complaining.

Execution- Lie on a bench and either have a partner or someone hand you the bar (you can use an EZ bar), or leave it behind you on the floor. Once the bar is in hand, keeping your arms bent, start with them behind and below your head and feel a deep stretch in the lats. From there, pull the weight until it is over your chin, or right around there. When going heavy, Arnie would have his partner put pressure on his knees, so that he wouldn't fall over and could really focus on only the lats.

Machine pullovers are also very good because the motion is actually circular- notice that I told you to stop above your chin. Anything past this point and the weight starts to descend back down, and this shifts the pressure onto the chest, tri's ad delts. You really don't want to give the lats a chance to rest, so just stop where the weight stops traveling upward, or at an angle, or just use a machine.

Lower Back Exercises

Deadlifts- It's one of the three big Olympic lifts, and for a very simple reason: no other exercise in your routine involves as many muscles. Direct stress is placed on the spinal erectors, butt, quads, traps, forearms, back, and hams. Therefore, you'll work up to very heavy weights and a lot of intensity. Trust me on this- you cannot leave these out. I know they're hard and all that, but you gotta do what you gotta do if you want the prize.

Execution- To start, load up a heavy bar and stand over it, with feet about shoulder width apart, and toes pointing straight forward, or very slightly out to the sides. Bend over and grab it with a reverse grip (one hand over, one under), keeping your back straight the entire time. This is key- you MUST keep your back erect the entire time. Failure to do this could result in permanent injury. A good rule to remember is to always have your shoulders above your hips, and your hips above your knees. Begin to lift by straightening your legs (remember to keep your back straight!) and then when the bar is around knee level, start bring your back up, all the while pushing with the legs. Now, I don't mean like two different movements though, it should be one fluid motion, but I'm just trying to break it down a little so you can understand it better. The finished position should leave you standing up straight, arms down at your sides, and the bar across your upper thighs.

These are a particularly tricky movement to master, but a critical as well. Again, most important thing you can do is keep your back straight. A lot of people complain about the bar bumping their shins…this is common, you just have to get used to it and learn to prevent it. In a way though, it's a good thing though. That means that you aren't leaning too far forward, increasing the chances of your back rounding over. And in the case of a movement like this, where you'll be working up to extremely heavy weights, it's very important to learn everything correctly from the start. Trust me, it's a lot easier to learn something the right way and apply the techniques involved from the start, than trying to unlearn something later that you've been doing incorrectly for a long time.

Stiff-legged deadlifts- Although the main intention of this movement is to hit the hamstrings, it does involve your lower back to a degree, so I fell I should include it here. Because you do not bend your knees, you will find that you will not be able to use the same amount of weight as for regular deadlifts. Overall, a very good hip, hamstring, and lower back movement.

Execution- Generally, people will do these on some kind of box or something, as long as its a few inches above the ground, in order to increase the range of motion. Your feet should be a few inches apart, somewhere between shoulder width and together. And again, in this movement it is extremely important to keep your back straight throughout the entire movement. Your arms should be kept straight throughout the entire movement. Pick the bar up with a shoulder width reverse grip (one over, one under), and stand up straight, arms at your sides Your legs should be straight as well, but not locked. Begin by bending forward at the waist until you reach the point just before your back begins to round (if you are using Olympic weights, this point is usually the where the bottoms of the plates a few inches below ground level, hence the block you are standing on). Slowly bring your back up until you are in the starting position again.

Good mornings- An isolation movement for the spinal erectors. These are great for really bringing out definition and cross striations in your lower back. Also a very good pre-exhaust for deadlifts.

Execution- Stand with your feet about shoulder width apart with a moderately-weighted barbell across your back, or basically the same position as squats. In this movement, you keep your legs straight the entire movement. Bend forward at the waist until your torso is at a level slightly below parallel to the floor. Then slowly return to the starting position.

Hyperextensions- Another isolation for the lower back. Again, great for detail.

Execution- Climb onto the hyperextension bench, facing the ground, and locking your heels under the supports. Position your hands either crossed in front of you, or behind your head (just like sit-ups or crunches), whichever you find more comfortable. Bend forward slowly and controlled, don't just let go and let your body fall over, and feel a deep stretch in your lower back. Form there, raise yourself back up until your upper body is just above parallel. Don't go any higher than this or you risk hyperextending your back.

Training at Home

One of the greatest things about the back is how easy it is to train at home. With just a simple bar, a decent amount of weight, and something you can hang from (something as simple as a tree branch), you can hit your back from every angle necessary for complete, overall growth. With the bar, you can do bent over rows, including all of its variations, t-bar rows (I'll explain how in a minute), deadlifts (you'll need a good amount of weight for these though), stiff-legged deadlifts, and good mornings. And with the hanging device you can do, of course, chins, including most of its variations as well.

About the t-bars- all you need is a bar, and something to wrap around it, preferably something with handles. I used to use a towel, but because you have to hold on to something that is over 100 pounds with your wrists bent awkwardly, after many days of grueling t-bar sets I had to fight the pain in my wrists harder than in my back. So I had to improvise…I took this thing with two handles and tied a rope around it close to the two handles (that sounds totally confusing…sorry). OK essentially what I have is a strap (a rope will do just fine) which is roughly 1 foot long with a handle at each end. With this you can hold the bar up with handles that are parallel, not perpendicular to the bar like the towel so your wrists are normal, not bent. Anyway, to do them you just fill one side of the bar up as would the t-bar machine, put the side without the weight into a corner of some kind, as long as it can't move, and wrap your strap thing around the end with the weight, and start pumpin.