Today I bring to you one of the most intense back workouts you will ever experience. Use the two workouts in today's article to give your muscle growth a nice kick in the butt. You will see the difference over a few months.
Width vs. Thickness
Training the back is an interesting proposition because you have two realms to focus on. One realm involves making the back wider while another realm involves making the back thicker. these are two very important things to keep in mind if you want a great back. Today's workout is actually two workouts–one for thickness and one for width.
Elbow Position
By changing the position of your elbows you will change what part of your back that you hit. Sometimes it also means moving much heavier weight. You can row more weight with an underhanded grip, for instance.
The Workouts
Thickness Workout
| Exercise | Sets | Reps |
| Reverse Grip Pull Downs | 3 | 12 |
| 1 Arm DB Row | 3 | 12 |
| Reverse Grip Bentover Row | 3 | 12 |
| T-bar Row | 3 | 12 |
| Deadlift | 3 | 12 |
Width Workout
| Exercise | Sets | Reps |
| Pull Ups | 4 | 10 |
| Hammer High Row | 3 | 12 |
| Wide Pull Down Behind Neck | 3 | 12 |
| Straight Arm DB Pullover | 3 | 12 |
Conclusion
As you can see, this workout aims to increase the volume of your back workouts. If you must, train the last set to failure, but do not go to failure on any other set. You want to focus on good form, squeezing the muscle at the end of each movement. Don't get sloppy. If you cannot lift a weight with good form then don't attempt it at all. With this workout it is better to focus on form than anything else.
