Building a Ripped Back – Tricks and Tips to Do It Right
With jacked dudes like Ronnie Coleman and Andrea Presti, it is easy to see why anyone would want a stronger and bigger back. But, to own the workout game, you can’t just pop some pills and call it a day. Building the back will drain you. It will test your limits.
If you are struggling to get the type of back that's bumpier than the Rocky Mountains, then you've come to the right place. Even if you've tried all the high reps, low reps and did the sessions right, you just can't seem to get the benefits.
What you need is a solid workout routine. And to avoid all those practices that can undermine your efforts. Here, you will see exactly how to make that happen. If you think you got what it takes, then check out the guide below.
Typical Training Mistakes That Won’t Beef Up Your Back
A ton of athletes complain that they’ve done everything. But, no matter how many tweaks they add to their workout, they can’t pump up the back. That’s because the back is a complex structure. Your number one culprit is the technique.
Before we talk about your new workout routine, it is crucial to cover the basics. Here are the most common mistakes that are holding back your development.
- Going Too Heavy on the Plates
Pro bodybuilders will be stacking those plates like a meat magnet. But that doesn't mean you should too. Although there is a link between strength and muscle growth, you can't expect to be doing what they are doing right off the bat.
Using too much weight will hinder your gains and decrease target muscle tension. It will also prevent you from achieving maximum stimulation. These are all key factors that can make it difficult to grow a big back.
- Avoiding a Complete ROM
Full ROM (range of motion) creates the ultimate muscle-building impact, as opposed to partial reps. But, this is the most commonly overlooked fact. The main reason trainees fail is that they take each rep from a deep stretch to an intense contraction. But, developing this particular area takes more than that.
To maximise your muscle performance, you should be using a full ROM to your advantage. Opt for a complete stretch to contractions with every workout, and only use partials when you don’t have enough strength to do perfect reps.
- Bad Positioning
Adequate movement and poundage are the keys to back development. When stretching, be sure to release the shoulders and don't sway forward. Slightly arched lower back, chest out, and shoulders back. So, when you squeeze, you sculpt the body.
Back-Building Workout Routine
There are a bunch of workouts out there that can create some level of impact. But, only a handful stand out. The more you focus on them, the sooner you can see the results. Remember, consistency and dedication are what you need to reach the finish line.
You can train the lower back hard in between weeks. But, use a variety of workouts like pull-throughs, weighted back raises, etc. This will give you that consistency and prevent the possibility of overworking. Here are a couple of examples you can rely on.
No need for fancy techniques. Sets of 5-10 reps are ideal for building the back. When adding pure strength, it's not uncommon for people to go for doubles, heavy triples, or singles regularly. Of course, the stronger you get, the more volume you can add to the training frequency. Those who can deadlift over 700 pounds can do so every other week.
Chin-ups are the bread and butter of a good workout routine. For most effective results, use a relatively high set and rep scheme. For instance, you can use the only bodyweight until you hit 100 reps. This can take around 4-5 sets and range from 25-30 rep sets. Rotate your grip on each set to work on various areas of the back.
The barbell row will work with your back muscles from top to bottom. The Pendlay row, which is a style of barbell row, is a go-to choice for many. It boosts the range of motion and gets the back to work harder. It increases concentric and static strength, meaning that it can do a lot for powerlifting.
The setup for the Pendlay row is quite similar, but the execution is different from the barbell row. You will be standing shoulder-width apart. The middle of the foot is below the bar. Bend and grab the bar while setting the torso parallel to the ground.
Contract the back muscles, hips back, and lift. Hold for 2 seconds and squeeze the shoulder blades—lower the bar to the floor and repeat.
As previously mentioned, variety is key. The more variations you add to your routine, the easier it is to build muscle and spur new gains. The most basic pointer are lat pulldowns. But, to really gain momentum, you will need to be doing plenty of variations.
You have the:
- Hammer Strength Reverse-Grip Lat Pulldown
- One-Arm Lat Pulldown
- Standing Lat Pulldown
- Straight-Arm Pulldown
- Suspension Trainer Lat Pullup
- Wide-Grip Lat Pulldown
They all have a unique role to play when contracting the back muscles and building strength. Now the trick to doing them right is to keep the chest out, shoulders pulled back, and back muscles contract. At the bottom of every rep, you will be squeezing the shoulder blades and pulling them down.
This is the way of achieving complete back muscle contraction. Hold the squeeze for at least a second on each rep. Proper posture and pulling methods can help you establish that ideal body-mind connection. That’s how you can target specific muscles.
As you can see, there are no quick fixes or simple tricks to getting a ripped back. What you need are adequate techniques and training methods to achieve the desired result. Progress can be made when you pay attention to these techniques and use them to up your game. With the tips listed here, you can make those back muscles really work.