Building a strong and muscular back is simple, but it’s not easy. Everyday I see trainers
and average gym goers perform countless variations of deadlifts, pull-downs, rows
etc..it’s mind-numbing. Every workout they try to reinvent the wheel by adding
superfluous elements (like adding bands or combining two exercises) when all they’re
really doing is bastardizing an already perfect exercise and making it more complicated
and less effective.
If you’re serious about building a strong, muscular, and dense back, then stick to the
exercises that offer you the most “value for time” AKA the basics. To quote the legend
John Meadows “It’s the basics, performed with intensity, which delivers results.” This
profound statement could not be any more true.
Rather than worrying about how many different deadlift variations you can do, focus on
adding 50-100lb on your conventional deadlift in the next 6-12 months. Rather than
worrying about protracting and retracting your scapula perfectly ever rep on a single
arm cable row, focus on doing heavy bent over barbell rows as explosively as possible.
Rather than worrying about which grip is best to use on the lat-pulldown machine, focus
on increasing your max unbroken set of strict pull-ups. You get my point.
Focus on the basics and never stray from them. Then incorporate the most important
training principle of all time: Progressive Overload. Gradually increase weight and reps
over time on the deadlift, bent over row, and your pull-ups and I guarantee you’ll build a
strong and muscular back you’ll be proud of and other lifters will envy. Prioritize the
basic lifts. Incorporate progressive overload. Undoubtedly, this simple approach will
take you far in your training career.