How to Build a Thick Back:  The Most Effective Method

Competing as an amateur, a major critique I was always given was that I needed a thicker back.  Now, at the time I did not understand the critique because I was convinced that I had a great, wide back with a great V-Taper to show off the small waist. Come to find out, the the judges did not mean “width” when they said “thicker back.” They were referring to the density of the back. After understanding what they were looking for, I put a program together to thicken my back.

Before I give you the split for the best way to build and thicken your back for density, I want to go over how my sets actually work. I am a huge advocate for blood-volume training. But, in order to build any muscle group, we need to be able to move a heavy load (with great form) to create muscular hypertrophy.  This recommended training method will also help create a “mind-to-muscle” connection at the beginning of the exercise. What I mean by “mind-to-muscle” connection is when we do a moderate load where we can actually feel the muscle contracting the whole time during the range of motion, followed by slow negatives (about a 2-3 second range of motion).

When we do this at the beginning of the exercise, it will help remain the mind-to-muscle connection with the heavier loads and it will warm-up the muscles, tendons, joints, preparing us for the heavier loads. This will be crucial for our thickening process for the back. Most of my splits are 5-6 sets for each exercise for a total of 4 to 5 exercises. On back days, I normally involve triceps with added supersets, but with this split – we will need our rest. So, there will be no supersets.

I won’t bore you with anymore to read, here is the back thickening split!!

Exercise 1
Cable Pulldowns – 7 Sets

25,20,15,12,10 rep sets and increasing the weight after each set.
6-8 heavy reps, 2 sets.

Exercise 2
Single arm DB row

Choose the desired starting weight. Perform that weight for a total of 3 sets before increasing the weight 10 lbs. (weight example given)

100lbs – 10 reps each side, 12 reps each side, 15 reps each side.
110lbs – 10 reps each side, 12 reps each side, 15 reps each side.
120lbs – 10 reps each side, 12 reps each side, 15 reps each side.
130lbs – 10 reps each side, 12 reps each side, 15 reps each side.
140lbs – 10 reps each side, 12 reps each side, 15 reps each side.

Exercise 3
Rack pull – 4 Sets

Bar placement should be about one inch below knee from the rack. Increase weight by 65% after first set, 45% after second set, 25% after third set.

25 reps
20 reps
15 reps
10 reps

Exercise 4
Seated hammer row

Dropset
10,12,15,20,25 rep dropset (lower the weight after each rep scheme, no rest until drop set complete)