In nature, there's a basic law: The big fish eats the little fish, and the big fish gets eaten by the bigger fish. This tenet holds true throughout the animal kingdom and every beast instinctively is aware of it. The size of a creature will dictate its dominance, often without retaliation. Don't mess with the big boys. Even among the same species, it's the largest and strongest of the herd who invariably winds up as the leader (at least until a bigger one comes along). These leaders get to feed first after the kill and they even have their choice of any female in the flock. No doubt about it -- being big has its perks.
As savage as the aristocracy of the wild may be, in some ways, it isn't that different among humans. Naturally, factors such as education, career, and wealth are a more significant criteria toward one's status in society, yet there remains that primal hierarchy; those who are bigger command the most immediate attention. Females are instinctively attracted to the man who looks as if he can protect her and provide for her offspring. Of course, without intelligence, wit, creativity, compassion, and all the other attributes that separate us from lower life forms, all the size in the world won't mean a thing. Big and dumb doesn't cut it. Be that as it may, nobody wants to be small.
When "sizing up" another individual, it's the first impression that counts and nothing connotes sheer size more than a broad back. A man's back is a statement of sorts. If it's narrow, it suggests frailty. If it's wide, it exudes power. Even the term "a strong backbone" stems from the fact that the back is the source of all upper body power. Bulging biceps and a big chest are meaningless without it.
Bodybuilders are well aware of the back's importance in the overall development of the optimum physique. Yet, the rear lats are a sticking point for a lot of guys and with good reason -- it's the one area that requires complete focus and concentration when training. This is due to the fact that the back cannot be seen in a mirror when working out. You have to think about it. There's no ogling of the back as it goes through its motions. This is work.
This attention to detail or lack thereof, is what makes the difference between a "so-so" back and one that stands out in all its audacity. If your lat work hasn't been giving you the results you desire, don't throw in the towel just yet. There is a solution, but it must be prefaced with the understanding that you need to follow the instructions carefully!
These exercises offer a unique variation on the basic back movements that'll force you to concentrate on the execution. In order to get the most out of each exercise, the one constant throughout every movement is to pause for 6 seconds when the muscles are completely contracted. During this time, think about the muscles of the back. Feel them tensing and bulging! After this hold, slowly return the weight, staying conscious of how the lats are stretching and widening. The first exercise is a little unusual but it's terrific for building the teres major and adding width to the upper lats. It's called...
The Overhead Leaning Pulldown
Lean back from the lat machine so that the pulley is at a 60-degree angle. Pull rearwards, keeping elbows high and wide. As you bring the pulley bar downwards, lay back and drop chin to chest. Keep chest concave (hump back). Touch bar to the lower pec line -- hold for a count of 6 -- and repeat for 2 sets of 10-12 reps. Since the back is usually arched during back movements (to prevent injury) this is a movement that shouldn't be too heavy. Concentrate on form and feel throughout the full range of motion.
The next movement is a variation of the low row. Instead of sitting, though, you'll stand over the bench and hunch forward, emphasizing the belly of the lats and thickening them. This exercise is known as...
The Racing-Dive Lat Pull
Stand in the bent-over racing-dive position, as if you're about to dive into a pool. Your abdomen should be touching the thighs. The floor pulley should be approximately 16 inches off the floor. Extend arms and grasp the pulley, keeping head down. Pull inward with the elbows wide. Pull head rearwards and arch back while pulling the bar to the lower pec line. Remember that 6 second contraction! Release and repeat for 10 -12 reps. Do 3 sets.
The next move is an old stand-by with a twist. It's the...
Underhand Close Grip Barbell Row
The most common version the barbell row involves using a wide overhand grip but in this case, the grip will be underhand and closer, hands about 6 inches apart. With back arched and knees bent slightly, pull the bar to the waist, lowering it slowly and allowing for a complete stretch. The motion of pulling to the waist (rather than the chest) should be slow and deliberate. Pulling to the waist allows the arms to come down toward the line of the torso, greatly increasing the stress on the lower lats. The underhand (supinated) grip rather than the more common overhand grip also increases the involvement of the lower lats while the narrow grip increases the range of motion.
The key to this exercise is to concentrate on using the back muscles in a totally controlled movement, at a medium speed, while getting a full stretch and that 6 second contraction at the top of each rep. Perform 4 sets of 8-10 reps with good form. This movement will amaze you with its mass and strength building potential.
Next up is one you don't see too often. It's known as...
The High Bench Dumbell Row
Lie face down on an exercise bench at least 30 inches high. Hold a dumbbell in each hand at arm's length. Pull both weights upwards simultaneously while lifting legs and head. Think of this as a sort "combination rear lateral raise/lower back hyper-extension."
Keep elbows wide (at right angles to the body) and hold at the contracted position. The trick here is to relax the hands in the low position, as if each rep is a "single." Expect some serious soreness in your upper back the day after you do these. Shoot for 3 sets of 10 reps.
And finally, we saved the toughest for last. This is a fantastic exercise for lengthening the lats and building a solid "V" from the traps down to the obliques. They're called...
End Bar Chins
Grasp the end of a chinning bar with one hand hooked over the other. You'll be "sideways" parallel to the bar. (You can wrap a towel around the end of the bar to make it more comfortable). Pull upwards keeping elbows wide, back arched, and head back.
Touch pec line to end of bar and hold that 6 second contraction! Lower and repeat until failure. (Which shouldn't take too long). Do 3 sets. Another sure-fire way to develop some serious thickness throughout the entire back region is THE STATIC HOLD DEADLIFT. If you want to crank the intensity up a notch, you may add them onto the previous routine.
Use a weight that is heavier than you would use for a barbell row but not as heavy as you would use for deadlifting. Take an underhand grip and "row" the bar up to the upper abs (taking extra precaution in keeping the back arched tightly). Now hold it.
Maintain that contracted position for 10 seconds. The tendency will be to try and hold the bar in position with your arms but CONCENTRATE on your back. There may also find yourself holding your breath at this point in order to generate increased tension.
Breathing is mandatory! More than any other exercise, this movement puts a sobering stress on the erector spinae, but with a little perseverance, that elusive "Christmas Tree" may be arriving a little early this year!
For more advanced bodybuilders the SUMO LIFT OFF A RACK is a great variation of the more generic dead lift. Place an adequately loaded barbell on the notch below the knee high prongs of a squat rack. Take a stance that's wider than shoulders width. Grab the bar with a close grip (about 6" apart). "Deadlift" the weight off the rack. You'll notice the movement is much shorter than a traditional deadlift but the open "sumo" stance disengages the legs thus allowing more of the muscle fibers of the rhomboid region to come into play. Go for higher reps with this one. Four or five sets of ten to fifteen reps of these "little" lifts and your back will be begging for mercy.
NO BRAIN - NO GAIN
The biggest challenge towards making these methods work is the consistent thought process that goes along with it. By "thinking" about your back while going through the exercise, it will automatically involve itself to a greater degree. Successful back training is the mark of a truly proficient bodybuilder. A wide and powerful back is its reward. Tenacity is the key to achieving it.
TIME TO STOCK UP ON XXX SHIRTS!
Stick with this routine once a week for 6 weeks. You should start to notice some improvement after the second workout. After a few weeks, you'll begin to see that flaring, majestic sweep to the torso. After 6 weeks time, you'll know what it's like to feel your back while training it. These exercises will force your body and your mind to work in ways they've never known. That's the key to growth -- both physically and mentally.
If you want to be big, you need a big back. And if you want a big back, you have to think about what you're doing. After that, it's just a matter of applying the right exercises – and some sweat. But more often than not, toughness comes more from the mind than from the muscles. Unlike the aforementioned beasts of the wild, our superior intellect gives us control over our bodies. What we can conceive, we can achieve. So set your mind up and get to work on those lats! You'll still have to prove yourself in the various walks of life, but with a little more size, you just may be the first to get noticed. And with the powerful presence that comes from a broader back, people are going to see you coming from a long way off.
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