Learn How To Increase Back Size and Width!

You continue to watch the big guy and you notice he also does a good number of rows and with heavy weight. Learn right here how you can make your back wider! Sample workout included.

Ever see that guy in the gym with the enormous lats? I mean this dude has a wingspan of a small plane. Then you wonder how he does it. Next you watch him train. This fella is doing more chin-ups than you could ever imagine. He does them for his first exercise; he does them as his last exercise. He does five sets everyday. The chin up is to the back as the squat is to the legs; it's the mother of all back exercises.

You continue to watch the big guy and you notice he also does a good number of rows and with heavy weight. He will usually do seated cable rows or high-angle hammer rows. Sometimes he may even through in a one-arm dumbbell row.

What comes next is no surprise... trap work. Heavy shoulder shrugs is next on the agenda. What better an exercise to finish with than a dumbbell pull-over. So he does chin-ups, seated rows, high-angle hammer rows, shoulder shrugs, a pull-over and more chin-ups.

Lats Program

Remember, he does chin ups everyday as well. Follow his workout and you are sure to see a wider wingspan. You will also gain a significant amount of strength by doing the program as listed below.

  • Wide-grip chin-ups: 2x15, 3x10
  • Seated cable rows: 2x15, 3x12
  • Hammer high rows: 2x15, 3x10
  • Shoulder shrugs with dumbbell: 2x15, 3x12
  • Dumbbell pull-over: 2x15, 3x12
  • Wide-grip chin-ups: 5x10

print Click Here For A Printable Log Of This Program.

  • Work into the program at a moderate pace.
  • Follow the plan for at least eight weeks.
  • Always make sure you are using proper technique.
  • Exercise form is more important than the amount of weight you are using.
  • When in doubt, use lighter weights and do more reps.

Please note: you can use the assisted chin-up machine if needed.

More Work

One Giant Set!

  • Bent-Over Barbell Row: 1 x 10
  • One-Arm Dumbbell Row: 1 x 8
  • Lat Pull-Down to Front: 1 x 10
  • Seated Long Lat Pull: 1 x 8

print Click Here For A Printable Log.

The True Back Workout!

  • Dumbbell Pull-overs: 1x8
  • Lat Pull-Downs: 6, 8 reps
  • Dumbbell Row: 4, 3 reps
  • T-bar Row: 10, 8, 6 reps

print Click Here For A Printable Log.

One Day A Week

  • Lat pull-down: 3 x 8 (warm-up)
  • Chin-ups: 3 x max reps (add some weight if necessary to stay in 6 to 8 reps)
  • Bent barbell row: 3 x 6
  • Wide-grip lat pull-down: 3 x 10
  • Single-arm row: 3 x 10

print Click Here For A Printable Log.

Hard Work and Patience

Acquiring a thick wide back takes a lot of hard intense work and quite a bit of patience. You won't get results over night, but you are sure to see a difference in your physique over the eight week cycle. Remember, this is a progressive program: keep the intensity high by increasing weight or reps or both.

Whether you are just a beginner or at an advanced level, this program is sure to maximize results, especially if you are doing those chins everyday as the end of your workout. Do a minimum of three sets and a maximum of five sets. So here is the secret if you will. Spread your wings and fly...

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