The back muscles are extremely large and take up the most space on the body. Their workouts can be divided into two separate muscle groups within your program. I like to train my upper lats one week, and focus on the low back area every other week during my offseason.
Training the same muscle groups every other week allows more time for rest and growth. Resistance training can be very taxing on the nervous system so it’s important to not only get the proper amount of sleep each night, but also enough recovery time in between workout days. This will help to build width as well as thickness in the back. A “V-taper” shaped back with broad shoulders helps to create the illusion of having a small waist.
One week my low back gets trained by starting with hyperextensions. It helps pre-fatigue the muscles and really isolate the Erector Spinae.This also prepares the body for Romanian-style deadlifts. The trapezius muscles are getting worked during this strenuous exercise as well. Straps must be worn in order to hold that large amount of weight properly so the hands and forearms are protected!
Every other week, the upper latissimus dorsi, also known as “lats” get pumped. Lat pulldowns are performed at the beginning of my training. Most pulling exercises will work on this day. Any seated or bent over rowing movements will target this area of the back. The key is good form. My schedule is very busy like most people’s so every workout counts!