Sample Routines

As a guide and reference, here are some sample routines you could do for back. The reps are based on my particular style for back: lots of full reps, then come the cheating and partials. Other rep/set schemes may work better for you so adjust if necessary.


* = Pyramid

Beginner

Wide-grip Chins x sets of 15-20 reps (using the pick a number method…see "chins" under exercises)
*Bent over rows 3 sets of 10-15
*Deadlifts 3 sets of 8-12

Intermediate

At this point, you have completed at least a year of training, and feel you aren't working to your maximum capacity. By this time, not always, but usually either the width or the thickness are lagging behind the other. Therefore you need to start applying your first installments of weak point training, focusing on the areas that lagging behind in an attempt to create a balanced physique. So for this area, my advice would be to do 10-15 sets, 66% of which will be devoted to the lagging area. Or, if you happen to be one of "gifted" people, and the thickness and width of your back are growing at an even rate, then I would recommend doing either a 50/50 workout, or a 66/33 workout, but switching the dominant muscle each week. So for example:

Using the 66/33

If you lack width:

Wide-grip chins x sets of 30-40
Lat Pulldowns 3-4 sets of 15-25
*Bent over rows 4-5 sets of 15-8
*Deadlifts 4-6 sets of 12-6

If you lack thickness:

Wide-grip Chins x sets of 30-40
*T-bar rows 3-4 sets of 15-8
*Bent over rows 3-5 sets of 15-8
*Deadlifts 4-6 sets of 12-6

If you are proportioned:

Using the 66/33
Switch your workouts between the width routine and thickness routine.

Using the 50/50

Wide-grip chins x sets of 30-40
Lat Pulldowns 1-2 sets of 15-25
*Bent over rows 4 sets of 15-8
*T-bar rows 1-2 sets of 15-8
*Deadlifts 4-6 sets of 12-6



Conclusion

Just as with any other bodypart, the back has to be fully developed and in proportion to possess a totally balanced physique. Do what you have to do to visualize what you want to look like…maybe finding a picture of your favorite bodybuilder and hanging it on your refrigerator. You have to know what you want, otherwise you're just wasting your time. Hopefully after reading this you have the basic necessary tools to start building a champion's back. It's not everything you need, but it's a combination of everything I've read and experienced, and that should be enough to get you started. There's still an enormous amount of things to learn, things I can't even tell you because I don't know them. These are the things that can't be written in a book, or a magazine, but must be discovered through personal experiences and trials. But the sooner you start, the sooner you finish, so get out there. You know what you have to do- now do it.