Are you embarrassed by your back muscles? Are you as narrow as a Phil Heath Gumby doll? Do you get bested by shorter, thicker guys who are just built better than you? We all have weak areas, and taller guys often have a much tougher time developing a thick back than their shorter counterparts. The good news is that you can grow a thicker back if you are willing to put in the time and the work. Let’s learn how.

The key to building a thick back is simple. You must do a lot of heavy sets. That seems to be common sense, but most people cannot fathom the two-part nature of that explanation. A lot of heavy sets involve a lot of serious work. We’re talking about 20 to 25 sets per back workout, without each of those sets involving heavy weights that you work to failure. Let’s check out a typical back workout that will help you pack on some pounds.

Bodyweight pullups (overhand chins)

You will complete 50 chin-ups, regardless of how many sets it takes you. If you can only complete 2 or 4 at a time, so be it. You’ll be spending some serious time hanging from the bar then, won’t you? But it will pay off. In a few weeks you’ll get stronger and stronger, and move closer to completing 10-rep pullup sets.

Deadlifts

Four sets of 6-repetition deadlifts. Lift hard and heavy. Then lower the weight and prepare for a few sets of barbell rows.

Barbell Rows

Four sets of 10-repetition barbell rows. Bring the barbell up to your lower abdomen each time to ensure you are hitting the lower lats correctly, which will lead to more width.

Low cable rows

By this point in the workout, your back should be very pumped full of blood, making the controlling of free weights uncomfortable or even dangerous. Hop on the pulley row and complete four sets of medium-heavy movements in the 12-rep range.

Assorted Hammer Strength machines

This is where the workout gets fun, and you are able to pump the back with the most possible blood before you call it a day. Load up a few Hammer Strength machines (low, high and mid-row) and bounce between them. Make one heavy, one medium, and one light, and experiment with the repetition ranges. The goal is to finish off the back muscles lifting weight in good form for a lot of sets, and the fixed arc nature of the hammer Strength machines provides that.

As always, you must be eating and sleeping properly in order to inspire some growth. You cannot grow if you’re eating junk and staying up late. The body needs sleep to grow, and nutrients to feed this growth. Don’t underestimate the importance of these factors. Every champion bodybuilder you see in magazines probably gets more sleep and eats more food than you. Give your body the tools it needs for growth, and train with heavy weights for many sets, and you’ll soon see serious back growth!

Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com