When it comes to developing a monstrous back, most guys don't measure up. They're too busy training chest, biceps, and abs. The prototypical beach bodybuilder. However, if you're ever going to be accepted into the under world of the bodybuilding freaks you're going to need a huge-ass back. Don't believe me? Just look at every single Mr. Olympia freak and tell me they didn't have a back that could block out the sun. Your back is built with so many different muscles and they all need to be developed to sick proportions. No shortcuts here, boys! Typically, guys at the gym will do a little bit of this and that when it comes to their back training because that's what everyone else seems to be doing. But that's not you. Back training isn't for the weak. You need to train it at 110-percent if you want to build a set of wings. Training back can be just as grueling as leg day and you know what that can lead to. the yak attack. But don't worry, if you're prone to puking your guts out on the gym floor, just make sure you've got a bucket nearby. So let's jump in and see just what it takes to take your back and turn it into a barn door.

It's very sad to see guys waltz into the gym and have absolutely no clue what they are going to be training that day. To be a monster you need a plan of attack. Do you think the freaks of the industry like Leo Ingram got that way without a plan? Hell no. They go in there with a plan of attack to kick some serious ass. And the same goes for you. If you don't train with a plan, you'll never see the results you want. You've got to learn how to focus on your workouts. When you're on the way to the gym in your car, on foot, or on the bus, you should only be thinking about one thing: training. Don't think about school, work, or women – that can all wait until later. If you want to be the best, you've got to make the most of your time in the gym.

Now let's get serious here, this is about back training. Most jokers in the gym will do the usual back routine: a couple of pull downs here, some cable rows there and that's about it. Well the freaks know that a mainstream routine just doesn't cut it. Your back is made up of several large muscles surrounded by many smaller muscles that are responsible for vertebral support. For all-out back development, you need to make sure you train all of the muscles to their full potential. At the core of every great routine are compound movements, for thick, dense mass, but to etch detail and make noticeable refinements in your physique, isolation movements are a must. There are three ways to approach the "big back attack". The first is through raw compound movements, the second is using pure isolation exercises, and the third is a hybrid which incorporates both.

At the heart of each program are essential exercises: deadlifts, chins and a rowing movement. Deadlifts are the king of all exercises. Some might argue that squats are, but everyone has their own opinion on the subject and we can debate that later. Deadlifts work nearly every single muscle group in your body from head to toe. Basically, it's the most comprehensive movement out there. Not only do deadlifts build a big back, studies have shown them to exert a powerful release of growth hormone (GH). As you well know, GH is highly anabolic and promotes muscle growth along with fat loss. This single exercise will provide lower back thickness and explosive trap growth.

Now let's move on to chins. That's right, chins! Not pulldowns, chins! Most guys dread these because, first, they can't load up a barbell and show off to chicks in the gym, plus they can be very hard if you don't have sufficient back strength. Chins, in particular wide grip chins, are a staple for the simple fact that they hit the middle back along with the lats and teres major. This single movement will build width at the top of your back that will create the most sought after V-taper. But what if you're a heavy guy and you have a hard time doing chins? Well, whatever you do, don't go running to the lat pulldown machine and start repping out 100 lbs. and expect to see results. Dude, think about it, the lat pulldown is for the chicks, and they don't have very big backs, do they? Don't wuss out. Do as many reps as you can and if needed, get one of those power elastic bands. Rap that bad boy around the chin bar and place one of your legs in it and perform more reps. Doing this will help you through any sticking points and it will still maximize muscle stimulation. If the pronated (palms facing away from you) grip gives you too much trouble flip to the supinated (palms facing you). This will involve the biceps more and, again, will help make the lift easier. And whatever you do, don't do any half-assed partial reps; always do full reps to maximize the lat stretch.

Finally, hit the rows. Rows can come in a variety of formats: T-bar, single arm dumbell, barbell, Hammer Strength, and cable rows. Each type of row will stress various parts of the back but primarily it will hit the middle and upper back. Upper back development is critical for a monstrous physique and rows need to be a staple. Now that you know what the meat and potatoes are for building a big back, it's time to put it all together.