How To Get A Bigger Back

how to get a bigger back

There's 3 areas you got to focus on to get a bigger back…

You got to work your lats (or latissimus dorsi) so you can make your back look wider to give you that sexy V-taper that also makes your waist look smaller and To get wider lats…

You need to do any type of pull-ups or chin-ups or use any type of lat pulldown machine but its much better to do pull-ups or chin-ups than lat pulldowns to quickly build up your lats.
Click on photos to see how to do exercise
- Any Type of Weighted
  Pull-ups or Chin-ups
- Lat
  Pulldown
You need to build bigger upper traps or trapezius muscles and if you don't know already your traps are the mountainous looking muscles coming out the side of your neck - See the picture below↓

The best exercises you can do for bigger traps are…

Olympic lifts like Power cleans, Snatches & High Pulls &…
Overhead shrugs and Regular shrugs &…
The Farmers walk with heavy dumbbells & Even Walking on your hands are all good exercises for bigger traps.

Click on photos to see how to do exercises for bigger traps

You need to work on the middle area of your back by building up your rotator cuff muscles, your middle traps and the muscles between your shoulder blades and usually…

Any exercise that works your lats and traps will generally take care of your middle back as well but for a better middle back workout you can do specific rotator cuff exercises and/or any exercise where you are pulling the weight towards your chest like any rowing exercise.

Click on photos to see how to do exercise

Your rear delts (or the shoulder muscles on your back) also need to be worked on to get a bigger back but whenever you do any back exercise (except for shrugs) your rear delts are already involved and you can go here to see how to work your rear delts or the back or your shoulders more directly but…

The best overall exercise you can do for a bigger back is power cleans or…

Any other Olympic lifts such as the clean & press or power snatches because these exercises will work on all 3 areas of your back at the same time (your lats, traps & middle back) so basically…

You'd build an impressive back if you a did a workout where all you did was 4-to-6 sets of 4-to-12 reps of just Power cleans or any other Olympic Lift but…

You can follow this 3-part workout below To Build A Bigger Back…

Part 1: Do 4-to-6 sets of 4-to-12 reps of ONE of the Olympic Lifts from GROUP 1 & then…
Part 2: Do 2-to-6 sets of 8-to-12 reps of ONE of the back exercises from GROUP 2 & then…
Part 3: Do 2-to-6 sets of 8-to-12 reps of ONE of the traps exercises from GROUP 3 OR… You can do a farmer's walk for a total of 200-to-1000 yards.

GROUP 1
Click on photos to see how to do exercise

GROUP 2
Click on photos to see how to do exercise

GROUP 3
Click on photos to see how to do exercise

Workout guidelines for building a bigger back…

Only do the FULL back workout above 1-to-2 days per week and rest a minimum of 1-to-2 days between back workouts if you plan on doing it 2 days per week.
Remember…

You can build an impressive back just by doing Part 1 of the workout above and…
You really only need to do Parts 2 & 3 of the workout above unless you want to focus more on certain areas of your back so…

Just do Part 2 of the workout above if you just want to build up your lats & the middle of your back to get that V-Shape or…
Just do Part 3 of the workout above if you just want to build bigger traps.

Take about 1-to-2 weeks off from doing this back workout after you've done it for 2-to-6 weeks but…

The most important thing you need to do for a bigger back is…

You need to make your back get stronger each time you workout so make sure you are keeping a training log and make sure you are trying to use more weight, reps and/or sets each time you workout to progressively get stronger to make your back bigger - For example…

If you do 4 sets of 10 pull-ups using just your bodyweight then at first your back may get a little bigger and wider but in order to make it much bigger than it already is…

You're going to have to beat that workout by…

Doing at least 5 sets instead of 4 and/or…
Doing at least 11 reps instead of 10 and/or…
Doing weighted pull-ups by wearing a weight vest or a dipping belt to add more resistance than just your bodyweight for 10 or less reps.

To eat right for a bigger back…