The Hunk Alert

Back Thickness For Hardgainers

Thickness or mass for the back is a must if you want that v-shape, the back is such a complex muscle group, hitting every part of the back is crucial to success in your weight training programme.

 

The problem most hardgainers have is getting the muscles in the back to thicken up this is mostly because in their weight training routines they are not concentrating on the compound movements,

Instead they are using medium weights doing high reps and getting the burn or pump, this is great for building muscle but not so great for the thickness of the muscle group.

 

Now if you are hitting the back from cold obviously you should be getting the blood into the muscle first buy doing some high rep sets or pyramiding up to a heavy weight or you are going to hurt yourself or just shut the gate on building any thickness at all.

 

Good form as always is a key factor along with stretching the muscle at the bottom of the exercise and in the rest periods also squeezing the muscle at the top of the movement.

 

Here are some great exercise for thickening up the back followed by a one of my back routines for mass and thickness.

 

1. Heavy squats: that’s right squats this exercise if done with heavy weights will not only give your back more mass but your whole body.

 

2. Bent over rows : I like to do this exercise on a smith machine as it keeps the weight I am using nice and stable throughout the movement .

 

3. Sated cable rows: this exercise will not only thicken your upper back but your lower back as well.

 

3. One arm rows: this exercise can be done with a dumbbell or a low cable pull.

 

4. Seated cable pull downs:  with a reverse close grip this is a great exercise that will hit the outer lower back for thickness what I like about this one is you can use a good amount of weight and still keep good form.

 

5. Dead lifts: this will really thicken your lower back up as well as the top also put mass on the whole body and is great for releasing hormones for more muscle gains.

 

6. Traps or neck muscles: theses can be done with the smith machine, straight bar or dumbbells when I use the smith machine I like to do 3 sets holding the bar to the front then do 3 sets holding the bar behind me so the bar is touching the back of my legs, working the traps will give the back that v shape.

 

Below you will find specific exercises to perform if you find you find you have a weakness to any part of your back or there is a certain part you wish to add more thickness and mass to.

Lat width: Wide grip pull-downs and chins.

Lower lats: Close gip pulldowns, one arm rows, and pullovers.

Upper Back: Heavy bent over Barbell rows.

Lower Back: Deadlifts, good mornings, hyperextensions.

Middle back thickness: Barbell rows, cable rows, and t-bar rows.

Outer Back: Rows with a narrow grip, such as t-bar rows.

Middle back thickness: Barbell rows,cable rows, t-bar rows.

 

Here is one of my weight training routines for thickness and mass.

 

Bent over rows.     2 warm up sets 10-12 reps then 3 heavy sets

 

One-arm dumbbell rows   3 sets 8-10 reps

 

Seated machine rows 3 sets 8-10 reps

 

Dead lifts 3sets 6-8 reps

 

Traps 3 sets 8-10 reps to the front then 3 sets 8-10 reps behind.

I do this workout twice a week but for beginners I wouldn’t recommend doing it more than once until you get a little more advanced.

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