To paraphrase the great Ed Coan, you'll never meet a strong ..

To paraphrase the great Ed Coan, you'll never meet a strong person with a weak back.

ANYone who steps foot in a gym or does some kind of lifting in general, understands that a weak back won't get you very far when it comes to gainZ.

Major lifts suffer, technique takes a $hit, and injury probability ramps up!

We all need a back...a back that sends a message.

Here's how,...

______

To build a worthy enough back, 3 sets of 10 on the lat cables ain't gonna cut it. We need a different, but familiar approach.

When we mold a clay statue or figure, we need to pack on clay to shape...no clay, No shape. Same applies to muscle building, specifically for the back (considering this particular tidbit).

We need to pack on that muscle to shape.

Ok,...so how?

Starts with that diet (it always does). Additional protein for more effective muscle recovery and building. Increasing caloric intake, specifically with protein and (healthy) carbs. This provides a rich environment in your body for muscle growth. Point is, your back won't grow if you don't feed it.

Now we get to the exercises and there's 2 ways to attack it.

1) Thickness = (mod-heavy) rowing movements, rack pulls, and/or deadlifts, shrugs.

2) Width = lat pulldowns (all grips: supinated, pronated, neutral), rear delt flys, pullups

3) V-Taper = Want that Xmas Tree 🌲? Machine and/or fixed leg bodyweight Hyper extensions! (heavier compound movers like DLs and Rack Pulls help with this as well).

The simple concept to hit each exercise is through a feeder (warm-up)/ work set (real set) scheme. 4-6 total sets. 2-4 of them are warmup/feeder sets (10-15 reps). The last set or two, will be the working sets...6-12 reps, full tilt up to or near failure (I'll be going over set/rep schemes in a liter post).

Remember the principals of the mind/muscle connection and the value of progressive overload (posts on this to come, as well)!

Your back needs to be strong enough to carry your world on it...let's start building!
_____

Give this post a '🤍' if you found this a little bit useful for you!

Got something to ask or tell me?
Find me in the DMs or comments 😁.

🫶
-J