If you want that enviable v-taper with a wide lat spread, then you need to learn how to build a ripped back. Your back is made up of a myriad of complex muscle groups that inner connect. So, you are not likely to target each muscle group within a single workout due to the complexity of the muscles. By taking six weeks to perform a specialization program, you will increase the width of your back, and grow insane amounts of dense muscle to fill out that baggy t-shirts in your dresser.
Understanding Specialization Training. Specialization training is a program that builds a single muscle group over a given time period-say three to six weeks. During this program, you spend at least three days a week working a single muscle group, in this case you want to work on building a ripped back, while supplementing your other muscles groups with a one day full-body circuit.
To quickly increase the size of your back, you need to follow a few basic principles of specialization training:
Exercise variety: include compound, complex, explosive, isolated, and unilateral exercises.
Intensity: go 90 percent of your max weight regardless of your rep range
Volume: complete between 40 and 50 sets each week
Frequency: work a single body part at least three times per week
Setting Up Your Program. Most specialization programs are effective when covering a wide array of rep ranges. However, when training to build a ripped back, minimize your rep range spread, varying between three and ten reps depending on the exercise performed. Your back workouts should be short, of high intensity, and made up of fifteen or less sets per workout. Spend no more than 40 minutes in the gym to avoid over-training. Take at least one rest day between workouts to recover and grow.
Back Exercises to Perform. Each workout should consist of four to six exercises, and you should alternate between horizontal plane training and vertical plane training to effectively build a ripped back.
Horizontal plane training exercises:
Bent over barbell row
One-arm bodyweight row
Horizontal chin up
Chest supported dumbbell row
Vertical plane training exercises:
Jump pull up
Single-arm cable pull down
Explosive pull ups
Weighted chin ups
Alternating Back Training Days. When setting up your program to build a ripped back, make sure you alternate the intensity of your workout by performing a day of high reps and a day of low reps. Also add in one day a week of full body circuit training to keep up the strength of other muscle groups. Alternate your training days so that every other day is a rest day from training your back. That way you are not training the same program every week.
Week one: Monday- workout 1, Tuesday- rest, Wednesday- workout 2, Thursday- rest, Friday- full body circuit, Saturday- rest, Sunday- workout 3. If you follow this pattern, your next rest day would be Monday. You can then move your workouts around so you are working different muscle groups on different days each week. Week two would look like this: Week two:Monday- rest, Tuesday-Workout 1, Wednesday- rest, Thursday- Full body circuit, Friday- Workout 2, Saturday- rest, Sunday- Workout 3
- Considerations. Remember that consistency is the key to growing back muscles that rip through your shirt. Always make the mind-body connection, and feel your muscles move through each exercise. Focus on pulling with your back muscles and avoid over compensating by using your biceps and triceps.