ALL-DB BACK BLASTING!
In my opinion, the back is the most challenging complex of muscles to both effectively train, and thus develop, in the entire body. But if you can overcome the fact that you cannot see these muscles while lifting, and learn to make an intense connection with them, then you should be able to successfully ignite hypertrophy.
There are many individual muscles to consider when putting together a complete back workout. These include the lats, the teres, the rhomboids, the posterior delts, the mid/upper traps, and the erectors. Thus you must utilize several different types of movements, planes of pull, and grips to manifest complete, and truly impressive back development. While it is certainly cool to possess a wide, nicely V’d back, or awesome to achieve that thick as a building look, it is only when someone is able to combine wicked width, thorough thickness and sensational separation that jaws will begin to drop when the shirt comes off.
Ok, so how do we get this done? And what if the only equipment available is a complete set of dumbbells? I am glad you asked, because over the last couple of months I have been providing Muscle & Fitness readers with all-DB workouts for each body part, and in this final installment, I am covering back! Isn’t that convenient? Check out the workout below, which utilizes a method of training I call ADD-ON-SETS. The workout is quite quick, incredible intense, balls to the wall and will address every inch of muscle on your back.
- LYING DB PULLOVER (tempo = 3/2/1)…1 x 10-12 reps
- SUPERSET: LYING DB PULLOVER (tempo = 3/2/1) then DB DEADLIFTS (tempo = 3/1/X)…1 x 10-12 each
- TRISET: LYING DB PULLOVER (tempo = 3/2/1) then DB DEADLIFTS (tempo = 3/1/X) then FACE DOWN INCLINE TWO DB ROW WITH PALMS FACING BACK (tempo = 3/0/1/1)…1 x 10-12 each
- GIANT SET: LYING DB PULLOVER (tempo = 3/2/1) then DB DEADLIFTS (tempo = 3/1/X) then FACE DOWN INCLINE TWO DB ROW WITH PALMS FACING BACK (tempo = 3/0/1) then DB SHRUGS (tempo = 2/1/1/2)…1 x 10-12 each
- SUPER GIANT SET: LYING DB PULLOVER (tempo = 3/2/1) then DB DEADLIFTS (tempo = 3/1/X) then FACE DOWN INCLINE TWO DB ROW WITH PALMS FACING BACK (tempo = 3/0/1) then DB SHRUGS (tempo = 2/1/1/2) then ONE ARM DB ROW (tempo = 2/1/1)…1 x 10-12 each
So as you can see from the workout above, you begin with one base exercise, and then add-on another at each progression. I recommend that you arrange the workout so that the movements that best address your weaknesses are utlilized most often. Rest periods between each exercise grouping should increase as there are more exercises added. So while you may only need 2 minutes to recover from the SUPERSET to the TRISET, you may need up to 5 minutes between the final two groupings.
ADD-ON-SETS is a very advanced training protocol, and should only be used by those who have been in the gym for a few years, and have a high tolerance for pain and nausea (not kidding).
Author’s Note: Tempo refers to the speed at which one completes the various contractions within each repetition. It is expressed in seconds, with an “X” meaning “as explosively as possible.” The first number is seconds for the eccentric (negative) contraction; the second number is seconds at the midpoint; the third number is seconds for the concentric (positive) contraction. If there is a fourth number expressed that represents seconds held at contraction.
Coach Eric Broser aka “Merlin”
-Team ALLMAX www.allmaxnutrition.com
-CEO B Built International www.broserbuilt.com
-Columnist for FLEX, Natural Muscle & Muscleandfitness.com
-Creator of the SPEC™, ESPX2™, FTX2™, PRRS™, FDFS™ and O-Bey-6™ Training Systems
-Watch “B Built By Broser” on Jay Cutler TV
-On IG as @coachericbroser