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I would like to put more size on my back but I'm struggling with it. Seems like it never gets sore either. What can I do to improve my back size?

Rick



Dear Rick,

Believe it or not, the back is one of the hardest muscles for a lot of people to train. The reason for this is that most people can't visualize their backs and this makes it harder for them to work on it. 

You need to learn how to feel the muscles in your back in order for you to train it properly. I suggest dropping your weights for a few weeks so that you can concentrate on feeling the muscle well.

Ryan Rollison

  
If you have a training partner have him repeatedly tap on your back as you are working the muscle in order to help you focus on it better. As you feel the muscles in your back working then you can increase your weights again. Any one can go through the motions but it’s the quality of what you do that's going to improve the quality of your muscle. 

Start out doing pull ups. This is a hard exercise for a lot of people, myself included. Begin with 20 reps total. If you have to do 10 sets of two then so be it. I do sets of eight to 12 until I hit 40 reps and at times some of my sets are only five.

After your 20 pull ups, move onto a seated or bent over rows doing four sets of 12 reps making sure that your squeezing your shoulder blades together so that your contractions are felt hard in your back.

Reverse grip, close grip pull downs can follow your rows and again make sure you are squeezing your back tight at the bottom of the movement as you pull your elbows down to your sides and back. After a few weeks of this and you are feeling your back muscles well, feel free to increase the weight. Just remember don't sacrifice weight for technique or you'll be back to square one. Good luck and hard training

Ryan Rollison

Dream Bodies
1240 W. Sylvania Ave
Toledo, OH 43612
419-476-3494

mydreambodies@aol.com

 

 
 

 

 

 

 

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