Here was a nice and intense back training article by Franco Columbu, the human with wings for lats. Franco started the article by stating that many guys look very good from the front but not the back. This article addressed back training to get the “full” look of a champion bodybuilder. Franco said that he had photos taken every three weeks of his back to judge his training progress.
Franco stated, “My idea of a great back is one where the lats start from their lower attachments near the hips and curve up in a wide sweep to the shoulder girdle like a manta ray’s wings. There should be ridges of muscle that start from the spine and bulge outward in a thick mass across the total expanse of the back. One of the greatest examples of this type of complete back development was Marvin Eder. He had great lats that were long, wide and thick, with fabulous muscle density and power.”
This routine is Franco’s upper back routine. The lower back routine is in an upcomming issue (and this blog). Here is the routine
1). Wide Grip Chins: Do six sets of 10-15 reps, resting no more than 45 seconds between sets.
2). Heavy V-Bar Rowing: Stand on a four inch block and do four sets of ten reps.
3). Seated Cable Rowing: Pile on the poundage’s and do four sets of ten reps.
4). One Arm Dumbbell rowing: Three sets of ten reps super-setted with the next exercise.
5). Close grip chins super-setted with one arm dumbbell rowing for three sets of ten reps.
Franco also mentioned that you should work the back first in the workout and work the back three times per week while working other body parts two times per week. Take no more than 30 to 45 seconds of rest between sets. Take the photos like Franco does to judge your progress and stay with this routine for at least two months.