Advanced back training is necessary for natural bodybuilders who are looking to build an elite physique. But one problem that many lifters and novice natural bodybuilders have in the gym is that they only train what they can see.
If you only train what’s in front of you, you won’t be able to build a complete physique.
Baby Got Back
Training the back and the legs separate the novices from the advanced competitors on the natural bodybuilding stage.
You should know that at a natural bodybuilding show that weaknesses stand out like a skunk in a perfume factory. But even if you are not a natural bodybuilder or an athlete, you will build a stronger and more muscular physique by training your entire body. You can’t skip training your back or your legs.
They Avoid Back Like The Plague
Many lifters avoid training their back, because back workouts are hard. But this mindset is a set-up for failure.
When I first started doing pull-ups, I couldn’t even do one. I remember getting my then skinny carcass waxed in the pull-up competitions in grade school at Willow Hill Elementary. The experience was revealing and absolutely embarrassing.
But I did not quit because I was lousy at doing pull-ups. It took me many years, but I kept doing pull-ups until I got great at them.
Nothing in life worth anything comes easy.
Advanced Back Training (Tri-Sets)
Tri-sets are similar to supersets, where you perform two exercises in succession. But for tri-sets instead of using two exercises in the sequence, you now use three. Using a slightly longer rest between exercises allows you to use heavier weights while still getting an otherworldly pump.
My primary focus is progression, so I always keep the weight being used or reps in mind. Mindlessly pumping into oblivion with no plan is a recipe for no gains.
There are two components to an effective back workout: exercises that add width and build thickness. You can add width to your back by doing exercises such as pull-ups, pullovers, and pulldowns. You can add thickness to your back by doing exercises such as rows and deadlifts.
You can run a tri-set with three width movements, three thickness movements, or a mix of both. This is challenging, but it will give you another way to add some real beef to your back.
Pull-ups are typically the hardest move of the bunch. You can do inverted rows or pull-ups with a band for assistance until you are strong enough to do unassisted pull-ups.
Conclusion
You cannot build a complete or even a quality physique without putting in the hard work required to build your back. If you are looking to build your dream body, my 21-Day Fit program is the ideal starting place.
I’ll holla at you next time.
The People’s Trainer,
Fitman
