A wide, strong and powerful back is your first-class ticket to a perfect V-Taper. Learning the little-known secrets to the best lifts and the ideal form will give you the tools you need. The dedication and the desire are all you. But if you want to stand out above the crowd with the classic broad-shoulder, narrow-waist look that's universally attractive to the opposite sex, pay close attention. We're about to upload some serious knowledge; and you will never train your back the same way again, ever!

While you might think that your back is covered up 90% of the time and you might as well stick to a full session of biceps, think again. Your back is not only one of the strongest parts of your body, but it also

plays arguably the biggest role in the shape of your overall physique. A strong, thick back with well sculpted depth gives you the powerful look of a well-developed specimen.

The major muscles of the back are located on the posterior part of the torso and are comprised of the latissimus dorsi, spinal erectors, rhomboids, teres major, teres minor and trapezius. The primary function of the back muscles is to draw the arms back and downward.

As the most powerful part of your body, the combined muscles of the back demand a massive amount of neuromuscular stimulation. In fact, there are so many muscles involved that the lifts that involve your back are often called Compound lifts. Basically, lifts that involve more than one major muscle group; for example, back and legs in the squat.

A rugged and epic in-the-trenches back training session sends an onslaught of chemical messages through the body signaling increases in Insulin-like Growth Factor-1 (iGF-1), Testosterone, Growth Hormone (GH), Leutenizing hormone (LH) and Dehydroepiandrosterone (DHEA) production by the body. Not only does this build you a Barn-Door Back but it tells the rest of your body to grow! Who would have thought that building your back would help build literally everything else?

Studies published in the New England Journal of Medicine found that some of the other direct benefits of naturally increased testosterone are: an increase in libido, improved mood, body fat loss and a decrease in "bad" cholesterol or LDL.

Compound lifts such as deadlifts, squats, bench presses, walking lunges and standing barbell shoulder presses, all require a strong back. Building a better back gives you the foundation you need to blast through these lifts and in doing so, build a strong symmetrical physique like you never imagined.

Back training for growth should derive from the same principles as any other body part, using a full range of motion - a full stretch at the bottom of each repetition and a peak contraction at the top and always trying to get the fullest possible pump. Training for growth should definitely involve working to failure in the targeted muscle and should use heavy weight, but not so heavy as to sacrifice form or that you reach failure before pumping the back muscles full of blood.

Simply stated, take a massive body part like your back, train to achieve maximal neuromuscular stimulation and you will gain massive whole-body growth through a rapid cascade of naturally anabolic hormone release!

To develop a strong and well-developed back, you should employ a number of exercises for power, thickness, width and separation.

DEADLIFTS
(Power, thickness, width and detail) My "Shock & Awe" exercise. The Atomic bomb of compound lifts. This lift is one of the most effective exercises for adding mass to all areas of the back. The Deadlift creates deep neuromuscular stimulation within the entire back and recruits several other large muscle groups to work synergistically to perform the movement. These muscles include the spinal erectors, latissimus dorsi, rhomboids, and trapezius (the primary muscles) and quadriceps, hamstrings, and glutes (the secondary muscles). This "whole body" lift stimulates dramatic increases in testosterone due in part to the massive amount of physical exertion required. Totally bombard your back with this weapon of mass construction!

Position- Crouch with shins against a plate-loaded Olympic bar, with feet shoulder width apart. Grasp the bar with either both palms down, or one up, one down. The latter grip will allow you to utilize more control over heavier weights.

Movement - with the back slightly arched, chest up and arms fully extended, contract the abdominal and back muscles. Press with the legs, through the heels, while maintaining an arch in the back and begin to ascend to a standing position. Always keep the arms extended and never use them to assist in lifting the weight. Once you have reached a full upright stance, contract the muscles of the back, glutes and hamstrings. Return the weight to the floor in a slow controlled fashion, always maintaining a slight arch in the lower back, to protect the spinal erectors.

Dre's Battle Intensity Tip: Maximize the contraction at the top of lift by thrusting your hips forward at the top of the movement; feel every muscle fully contract and hold it momentarily. Do not hyperextend the lower back.

ROWS
If Deadlifts can be likened to Atomic bombs, then rows can be compared with strategically targeted ballistic missiles!

The rowing exercises can add much thickness to the muscles of the back, but can also be employed to add width, depending on grip and if a fuller range of motion is used. Furthermore, rows can be considered a compound exercise, since all the muscles of the back are employed, in addition to the biceps, rear deltoids, hamstrings, glutes and calves. Coordinate a strategic assault on your back from top to bottom with rows!

T-Bar Rows - One of my favorites for adding thickness and width to the back. Position- Place one end of an Olympic bar on the floor in a corner and load plates on the opposite end. Set a dumbbell over top of the end against the wall to stabilize during the motion. Stand with the bar between the legs, take a V-bar and place it around the Olympic bar. Bend at the knees and maintain an arch in the lower back. Pull the V-bar towards the abdomen, while pulling the elbows as far back as possible to create a peak contraction in the rhomboids and trapezius. Lower the weight until a full stretch has been achieved in the latissimus dorsi.

These can also be performed on a T-bar row machine, but I prefer to do them the old school way as detailed above, as I feel the free standing position is more natural and can really target all the muscles of my back.

Seated rows
Position: - Sit and place feet on the platforms. Lean forward and grasp the handle (V-bar, straight bar, cambered bar etc.)
Movement: - While maintaining an arch in the lower back and the lats stretched, row the handle towards the abdomen and pull the elbows all the way back squeezing the scapulae together to create a peak contraction in the rhomboids and traps.

Bent over rows
can be used to add mass to the upper or lower back, depending on the angle of the standing position. The more upright the torso, the more stimulation to the upper back muscles. When the body is positioned more horizontally, the spinal erectors play a more significant role in stabilizing the body, but can achieve a greater stretch in the lats.
Position: - Stand with feet shoulder width apart and grasp the bar with either an over or underhand grip. Bend slightly at the knees, while arching the lower back to minimize stress on the spinal erectors. Bend the torso to an angle of 45 degrees or lower.
Movement: - With the arms hanging straight down, row the weight up, toward the abdomen, pulling the elbows all the way back until a peak contraction has been achieved in the latissimus dorsi, rhomboids and trapezius.

D-bar rows
An exercise I began doing a few years ago, combining the effects of the T-bar row and dumbbell row together. The main benefit to this exercise is that each arm works independently and the bar can be pulled wide to add width to the lats.
Position: Stand between two Olympic bars, placing one end against a wall and loading plates on the opposite end. (to prevent the end against the wall from sliding, place a dumbbell over top of it)
Movement: Grasp the weighted end of the bars in the hands. Bend slightly at the knees and create an arch in the lower back. Row the weight up and wide to create a peak contraction in the lats, rhomboids, teres major /minor and traps.

Dumbbell Rows
Always great to rotate these into your back sessions. One can easily target specific areas of the back with dumbbell rows by changing the angle of the torso and the path of the arm. For example if you would like to focus on the upper lat, stand at a torso elevation of 45 degrees and row the elbow up and away from the body.
Position: Can be performed freestanding or kneeling on a bench. Grasp the dumbbell with the working arm and brace the upper body with the other.
Movement: Row the weight up, pulling the elbow back until a peak contraction is achieved in the lats, rhomboids and traps.

Dre's Battle Intensity Tip: Maximize the contraction at the top of lift by keeping your shoulders square to the floor; make sure you pull the weight as high as you can just above your hips and your elbow as far back as possible.

Unilateral T-Bar Rows - Another fantastic unilateral lift to target specific areas of the back, depending on the path of the arm. I came upon these one day when I could not find a V-bar to wrap around the bar. These are a cross between a T-bar and a dumbbell row. Because they are so effective, I rotate these in on a regular basis.
Position: Take an Olympic bar and set it up much like the T-bar row-against a wall or in a corner and load the opposite end with plates. Stand over the bar and grasp it near the top with one hand and place the opposite hand against the corresponding knee to brace the body. (i.e.- right arm working, left hand against left knee for torso support.)
Movement: row the weight up with the working arm and pull high and wide for outer lat and row the elbow back and tight to the body to focus on the rhomboids and traps.

Lat Pulldowns
Great for adding width, mass and detail to the back. All exercises on the lat pulldown machine follow basically the same form, except behind the head pulldowns. Different areas of the back can be targeted here depending on the selection of bar/handle and grip, as detailed below.

Position: Sit facing the weight stack and place knees under the restraining pads. Grip the selected handle and arch the back.

Movement:
Wide Grip pulldowns - take a wide grip on a long bar, arch the back and pull towards the top of the chest, bringing the elbows down as far as possible. (thickness to lats, rhomboids and traps)
Reverse grip pulldows- take a narrow or wide, reverse (palms up) grip on a straight or cambered bar, arch the back and pull towards the top of the chest. (thickness and detail to the lats and teres major) V-bar/Close-grip pulldowns- grasp a V-bar/narrow grip handle where the palms face each other. Arch the back and pull towards the top of the chest. Pull the elbows all the way back and squeeze the scapulae together creating a contraction in the lats, teres major, rhomboids, traps and rear deltoids.
Behind the head pulldowns - Grasp the bar with a wide overhand grip. Pull the bar behind the head and lower the elbows until a peak contraction is achieved in the lats, rhomboids and traps.

Pull-Ups
This is an excellent exercise for adding mass to all areas of the back. It is also the most difficult, as you must pull your full bodyweight up. Use one of the pullups from this arsenal each time you enter your mass campaign!

(primary muscles- latissimus dorsi, rhomboids, trapezius, teres major/minor secondary muscles- biceps, brachialis, brachioradialis and pectoralis major).

Position: Grasp the handles with the desired grip and begin with some tension on the biceps, instead of arms fully extended and stretched.
Movement: pull your body straight up, until your head is above the bar, creating a peak contraction at the top of the motion, pausing for a second and squeezing and flexing all the muscles of the back. Then descend 90 percent of the way down, keeping tension on the back and biceps and continue with the next repetition.

Neutral grip - Palms facing each other
Wide grip - palms down
Reverse grip - palms up

Shrugs
The primary function of the trapezius is to raise the shoulders up and back. This exercise is fantastic for isolating and adding mass and strength to the trapezius muscles.

Dumbbell
Position: Stand with feet shoulder width apart, grasp two dumbbells and hold them at the sides of the body, with arms fully extended.
Movement: keep the arms straight, back upright and raise the shoulders up and back as high as possible, creating a peak contraction in the traps.

Barbell Behind back
Position: Stand with feet shoulder width apart inside a rack. Grasp an Olympic bar with an overhand grip, just outside the quads and behind the back with arms fully extended.
Movement: keeping arms extended, pull the bar straight up by raising the shoulders, guiding it along the upper hamstrings and under the glutes, until you have achieved a peak contraction in the traps.

Dre's Battle Intensity Tip: This is a power move. But don't be fooled into thinking poor form is acceptable. You can definitely move a heavy payload of plates here, but be sure to keep the body fully upright. Drop your shoulders to get a complete stretch in your traps, and then bring your shoulders as close to your ears as you can at the top of the lift.

Barbell in Front
Position: With feet shoulder width apart, stand in front of an Olympic bar on a rack. Take an overhand grip, just outside the quads.
Movement: Keep the arms straight and the back upright and shrug the shoulders up and back as high as possible to create a peak contraction in the traps.

Pullovers
great detailing exercise

Standing Cable Pullovers
Position: Stand in front of a seated lat pull down machine. Take a close grip V-bar, grasping the top of the handle and bend slightly at the knee, leaning forward while keeping the back arched.
Movement: Pull the weight toward the floor. Once you have lowered the weight past your chest, pull your elbows back and the handle against your quads. Use an arcing motion and take full second pauses at the bottom of the repetition. Contract all the muscles in your back here to attain maximum detail.

Lying Bench Pullovers
Position: Lie across a flat bench with the shoulder blades as the point of contact and with the body perpendicular to the bench. Keep the hips low to counterbalance the weight as it passes behind the head.
Movement: Grasp a single dumbbell or barbell, with arms fully extended above the chest. In an arcing motion, lower the weight back, over and past the head until a full stretch has been achieved in the lats (with minimal bend in the elbows). Return the weight to the starting position and fully contract the lats for a full second.

Rules of Engagement
Each set should begin with a warm up weight (something you can easily do 30 times, but do this for 15). Next, select a weight that you can do for 20 reps but only do 15. Your third set will be a working set and you should choose a weight that will achieve failure in the muscles by 12-15 repetitions. The fourth set should be a drop set where you want to fully fatigue the target muscle. Select a weight that will reach failure by 8-10 reps, then immediately cut the weight to just above half, perform another 8-10 reps and drop the weight one final time to just above half and work until absolute failure. Then hold the last rep in a static contraction (for as long as possible).

These "static contractions" although extremely difficult and painful bring out the extra detail in your back. It should also be noted that you should not select a weight that is so heavy that your form is compromised. Take adequate time to rest between sets in order to recuperate enough to perform the next set with full intensity. If you are trying to focus on adding mass, take up to 2 minutes rest from the completion of one set to the beginning of the next. Pre-contest, you should rest only 45 seconds to 1 minute between sets in order to keep your heart rate elevated, so you can burn additional body fat while training. Always focus on the peak contraction at the top of the motion and pause in this position for a half second after every repetition.

Mind Muscle Connection
The Battle for your Mind will Win the War Against Your Genetic Limitations!

When you first start seriously training your back, you need to concentrate on your form and arching into a good contraction. The best way is to start with weight you can handle and let the force of the contraction provide the intensity. This is where your mind comes into the picture. Really focus on getting as forceful a contraction as possible.

Resist the temptation to go heavy out of the gate. When you're in the gym your ego will try to tell you that you should be racking up bigger weights. Don't listen. It's a mind game, but in the gym it's you vs. you – not the guy who's lifting more weight on the other side of the gym.

Whether it be a warm up set, or a working set, you should feel the muscles of the back stretching and contracting through the bottom and top of each repetition. Try to make a mind/muscle connection, where you actually feel the specific muscle doing the work, instead of just moving the weight up and down.

Anyone serious about adding size and power to the back should invest in a pair of lifting straps. There is the notion that straps negate the need for and development of grip strength. However, the muscles of the forearms are much weaker than the lats and usually fatigue long before the lats do.

With the use of lifting straps, the trainer can effectively fully fatigue the lats without the forearms giving out first. If one is interested in improving grip strength, there are many exercises designed to do so, without interfering in your back training.

It should also be noted that when too much weight is used, in addition to momentum, it is possible to overstress the spinal erectors and understress the target muscles of the upper back. A weight belt can also be employed to minimize stress to this region. The weight belt does not give you carte blanche to train without fear of injury, it only makes the core feel tighter and more secure during heavier rowing exercises and deadlifts.

If compound lifts are the explosives, then intensity is surely the detonator! What is intensity? Intensity is the amount of mental and physical energy that is recruited to perform each and every set. Intensity should be varied from one set to the next, depending on whether it is a warm up set or working set. During the warm up sets, the focus should be just that- to loosen, elongate, lightly contract and warm the muscles for the impending punishment about to be placed on them in the coming working sets. Once adequately warmed up and prepared for battle, apply as much mental focus and physical energy into the set as possible, trying to build the biggest possible pump and bombard the muscles until they are fully fatigued. During these explosive sets, using heavy weight will trigger the cascade of hormones responsible for stimulating muscle growth, not just in your back, but to each and every muscle fiber in your body! This is the only way to win the war on ectomorphism!

Take this knowledge and use it to create a more powerful frame for your physique. The benefits of constructing a strong back reach much further than just physical appearance. You are building the foundation that will support your body for the rest of your life. Furthermore, by employing compound lifts into your back training sessions, you can naturally increase your testosterone levels, which will assist you in progressing in all other facets of training, overall health and well-being.

Now you have all the ammo and tactical data you need to have your back armed and prepared for battle with the iron. A beginner should try 3-4 exercises per campaign. An intermediate to advanced level trainer (3-5 years of consistent training), should aim for 4-6 exercises per campaign and a total of 3-4 sets per exercise. Try to incorporate drop sets, supersets and ascending sets to maximize pump and muscle fatigue.

• Deadlifts
• Seated Row
• Bent over barbell rows
• Close grip pull downs

• Deadlifts
• Wide Grip Pull ups
• T-bar rows
• Dumbbell rows
• Close grip Pullovers
• Behind the back shrugs