BBcom Featuring: Bigger Stronger Back Workout | IFBB Pro Regan Grimes

 

Back day doesn't have to drag on for hours. This back workout from IFBB Pro Bodybuilder Regan Grimes is intense enough to produce lasting gains! (Video below)

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 | Pull-ups | Hang on a bar with your hands more than shoulder width apart. Pull until the bar reaches chin level and then pause. Repeat.

 | Chest Supported Row | This exercise will take the lower back out of the movement, and you can't really cheat. By focusing only on your back you'll develop more contractile strength and a superior mind-muscle connection.

 | Hammer Strength Row | After loading the plates on each side, adjust the seat to a height at which your elbows will come straight back as you pull. Sit with your chest firmly against the front pad and reach forward to grasp both handles with a neutral or overhand grip. Expand your chest and sit upright, lifting the weight from the supports. From here, bend your elbows to pull the handles straight back, squeezing your lats and back at full flexion before slowly re-extending your arms. Don’t let the weight touch down between reps.

 | Seated Row | Seated Cable Rows emphasis is the trapezius muscles, latissimus dorsi, the erector spinae, rear deltoids, biceps, biceps brachialis, and forearm flexors.

BPI Sports Featuring: Honey, Does This Make My Lats Look Big?

Recently, we invited our Team BPI ambassadors to send us blogs on the topic of their choice. Terry Tomlin, a Certified Personal Trainer, the Founder of Team Tomlin Fitness, and an OCB Men’s Physique Competitor sent us this blog on the differences between training your back for width vs. thickness.
“There tends to be confusion as to whether you can fully develop the width or thickness of your back. In strength training, there are two kinds of back exercises that are used for back development: exercises that develop thickness and exercises that develop width. You must combine the two types of exercises to work the back from all angles.

LATS BE REAL!

The back is basically a group of muscles with angles in the shape of a fan. This is very different from the biceps, for example, which has no angles. In many ways, the biceps are like the calves. Some people can easily develop their biceps, while others have arms that seem resistant to growth.
However, this is not an impossible problem to fix. Reviewing some of the incorrect notions about the muscle will reveal the obstacles to its growth. That brings us back to discussion of the latissimus dorsi (lats) and the need to clarify the notions of various angles, width exercises, and thickness exercises.

WIDTH vs. THICKNESS

Exercises that are supposed to develop width will primarily recruit the lats and the teres major. When you work these muscles, they certainly grow thicker but mostly they expand outward, giving the impression of width. You should avoid thinking that certain lat muscles develop according to their anatomical predispositions, not in a focused manner based on doing width or thickness exercises.
Thickness exercises, by comparison, focus mostly on the lumbar, trapezius, and rhomboid muscles. These three muscle groups only grow in thickness, or toward the back, but not to the sides. They will not give you any increased width.

HERE’S A FUN FACT!

Bodybuilders with very large backs have lat muscles that are both flared and thick. If their back lacks thickness, it is because the development of their lower trapezius, infraspinatus, and erector spinae muscles is lacking. Other bodybuilders are very thick because of the development of their lower back and their trapezius muscles. They can lack width because of the smaller proportional development of their lats.

TAKEAWAY

Among the back muscles, only the lats, the trapezius, and the erector spinae muscles can truly be worked from several angles. The infraspinatus and the teres major are not muscles with angles.”