How To Get A Super Thick Back-Fast!

Ah back training, other than leg day, nothing is probablyincluded here.
more dreaded.The bent over row can be done with either a barbell
Why?or dumbbells, but for beginners I feel it is easier for
Simple, because a PROPER and I want to stress thethem to learn proper form with a barbell. That is what I
word proper, back work out is not easy, it requiresmostly recommend, but if you have been around
work, hard work to be honest, and that turns a lot ofbodybuilding for awhile and you simply have gotten
people off.away from this exercise, use whichever variety you
The reason I am focusing on back thickness in thisfeel is best.
article is because I feel it is an area that a lot of peopleWith this exercise you want to really think two things
are lacking in.stretch and squeeze, and by this I mean you want to
It really is a shame because a super thick back willgive your back muscles a good stretch at the
help you stand out from the crowd, either at the beachbeginning of the movement and squeeze them hard at
or on stage.the top.
O.K. lets get to it.With the rows, do not worry so much about the
DEAD LIFTSweight, get a good stretch and squeeze and focus on
To me nothing symbolizes back training like dead lifts,pulling the bar to your lower pec line and you will be
they are hard, they work the whole back, and to mefine.
are a true test of total body strength, and trouble isFor variety and to work even more of the back
you rarely see anyone doing them anymore.(which is a good thing) you can also do bent over
While people like to throw around excuses, like theyrows with a reverse grip (palms facing up instead of
are bad for the back, I suspect the real reason isdown with the regular bent over row).
because of what I said above, dead lifts are hard, pureA good way to fit this row into your routine is to do
and simple.regular bent over rows for two weeks and then
Now it is beyond the scope of this article to outline theswitch over to reverse grip bent over rows for two
proper technique to use when dead lifting, but I wouldweeks, the change is not only good for your muscles
like to give a few tips.but for your mind as well.
First, and foremost, learn how to do the lift properlyFor the above three exercises I would recommend in
from someone knowledgeable. Then master thethe beginning sticking with the trusted 5x5 program,
technique, and then and only then, start to add weightthat is five sets of five reps per set, when you are just
to the bar or dumbbells, depending on which variationlearning them. Then when you get the form down and
of the dead lift you choose.are comfortable with them, feel free to try different
Second, make sure your body stays tight throughoutrep ranges to see how these affect you.
the lift. Now I do realize that you may be able to getCONCLSUSION
away with improper form when the weights are small,There you have it, three very basic but very hard
but when the weight on the bar starts to get heavy,back exercises, which if done properly, will add some
any form problems you have will come to a headserious thickness to your back FAST!
quickly.However, I would be remiss if I did not add this final
BENT OVER ROWSpoint. Please, especially after any workout in which you
Really you could get away with doing just dead lifts,do dead lifts remember to consume some form of
but the bent over row exercise is one that not manypost workout nutrition, (I prefer a formula which
people do. Plus it is simply great for hitting the middlecontains whey protein hydrolysate and maltodextrin)
back, and most programs are woefully deficient inwhich will help to ensure that all your hard work will not
ANY form of rowing (and chins and pull ups do notbe wasted.
count as rowing movements) so that is why it isHAPPY TRAINING!