Bodybuilding Training Principles For Creating Back Routines

Introduction

Through the years I have gotten many compliments on my back development. I've also gotten many questions regarding how to achieve a wide and thick back. In this article, I discuss back training and the principles that I've used to design good back training routines for myself and many others. By using this information, I guarantee you that you too will get a wide and thick looking back.

The Importance Of Having A Well Developed Back

A good back not only gives your physique a wide and powerful look, which immediately identifies you as a bodybuilder, but it also gives you the illusion of having a smaller waist. It's sad that some recreational bodybuilders neglect their back training simply because they cannot see the body part, and thus, focus solely on training the chest instead. However, they do not have any idea of the big disservice that they are doing to themselves. The best bodybuilders in the world have a phenomenal back.

Back Anatomy

Before I discuss my principles for creating a great back, let's cover some basic anatomy first.

The back muscles are located on the posterior part of the torso and their function is to draw the arms back and downward. It is composed of four main muscle groups:

The Latissimus Dorsi, which are located right under the armpits and stretch down attaching to the waist. Their function is to bring the arms down and backward.

The Teres Major/Minor And Rhomboids, which attach to the lats around the shoulder blade region and are involved in moving and stabilizing the shoulder blades, as well as helping the lats move the arms.

The Trapezius, which are located on the base of the neck and extend themselves down to the center of the back. Lifting and rotating the shoulders is their main function.

The Spinal Erectors, which are located at the back of the waist at the lumbar region and are attached to the vertebrae, the ribs and the pelvis. Their function is to provide posture and support to the spine.

Principles To Achieving A Wide And Powerfully Thick Back

In order for your back to be wide and thick you need to develop its four muscle groups. This is accomplished by using a variety of the right exercises that target each muscle group and by understanding which ones emphasize width and which ones emphasize thickness of the mid-back. The following discussion talks about the different exercises for width and thickness and the muscle groups that they target.