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SHOCK
TECHNIQUES FOR A
BIGGER BACK
BY
JAMES CHAN, NSCA C.P.T. |
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There are four shock techniques that can
be used to develop greater back width. The techniques
are insanely difficult and painful, but will all lead to
tremendous size.
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Other muscles
are fun to pump up, but no other muscle can make you
look instantly bigger than a pumped-up back. Gym rats
who don’t know any better constantly focus on their
chests, doing the bench press for upper body size and
strength. A thick, wide, and strong back, however, is
the definition of brawn.
There are four
shock techniques that can be used to develop greater
back width. The techniques are insanely difficult and
painful, but will all lead to tremendous size.
TRI-SETS
Tri-sets are
great for blasting the back. One example would be doing
pull-ups (as many reps as possible), followed
immediately by dumbbell pullovers (8-10 reps), followed
immediately by stiff-arm pull-downs (10- 12 reps). Three
of these tri-sets would be done for the total workout
with three to four minutes rest between each. This
triset technique will definitely make the lats feel
fully flexed.
Be sure to get
a good stretch during the pullovers and flex the lats
hard during stiffarm pull-downs.
Barbell rows
can be substituted for stiffarm pull-downs if the right
equipment isn’t available. An underhand grip using an
EZcurl bar should be used if this substitution is made. |
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10 SETS OF
PULL-UPS
Determine how
many overhand pullups can be performed to failure before
attempting 10 sets. Divide that number by half and use
the result as a basis for how many reps to try to
achieve for each of the ten sets. For example, if
reaching failure after eight pull-ups, 10 sets of four
reps should be the goal. The number of pull-ups that can
be completed to failure should be determined
before the day of a 10 set
pullup workout. There may be temptation to perform more
reps than the goal amount. Doing so, however, could
result in poorer results. Rest one minute between sets.
Every so often refigure the number of pullups you can
complete to failure and adjust your reps accordingly.
GIANT SET
Here’s a giant
set of pull-up variations that will blast every fiber of
the back:
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Wide-grip
pull-ups (overhand grip) to failure, rest 10
seconds.
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Medium-grip pull-ups to failure, rest 10 seconds.
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Medium-grip chin-ups (underhand grip) to failure,
rest 10 seconds.
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Narrow-grip chin-ups to failure.
Rest three to
four minutes, then repeat the entire process two more
times. |
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NEGATIVE PULL-UPS
Negative
pull-ups can be done without the help of a spotter by
placing an Olympic barbell on a squat rack just high
enough to perform pull-ups with the knees bent. When you
cannot complete any more pullups in a set, stand up
using the Olympic bar, position the body back at the top
of the pull-up movement, fold your legs again and
perform a
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negative rep.
Try to complete three negative reps at the end of every
set of pull-ups.
There you have
it, some of the most brutal techniques you can use to
spread your wings.
James Chan
works full-time as a police officer for the University
of California Police Department in San Francisco, Calif.
In addition to his patrol duties, he is also a defensive |
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tactics
instructor for the department. He works as a personal
trainer off-duty, specializing in strength training for
law enforcement and physique enhancement for the general
population. He is certified through the National
Strength and Conditioning Association and may be reached
at strengthandphysique @yahoo.com. For more information
on his services, visit his website at
www.StrengthAndPhysique.com.
FP |
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