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How to Get a Bigger Back (LIGHT WEIGHTS)

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Rating: 4.0; Vote: 1

If you want to get a bigger back you have to use light weights. That-s right. Heavy weights alone will not be enough to build your best back since using them exclusively will definitely cost you a chance to get a full contraction on your lats, a prerequisite for optimal back development. In this video, I-m going to show you two techniques you can use in your next back workout to help you build a bigger back fast. The importance of this lies in the fact that when we train with pulling exercises we tend to never reach a full contraction. This is because the hardest part of most pull exercises like a lat pulldown, one armed row or even a barbell row, is the end. Your highest effort is needed to reach a full contraction of the muscle and hold it for a split second. If you contrast this with a pushing exercise like a dip, bench press or shoulder press, the end of the exercise provides a moment of relief. Peak tension in these exercises occurs in the middle of the rep whereas the tension tops out in the end of the back exercises mentioned. That said, you can take advantage of these point of the rep by simply learning to lighten up on the weights and leave your ego at the gym door from time to time. If you include at least a few sets of max contraction lat work with lighter weights, you will see a fast increase in the muscle growth of your back. Along with the light weights you can also incorporate one of two techniques shown here to really ensure that you are getting the most out of every rep in your back exercises. The first is using one and a half reps. The use of this rep style forces you to eliminate any momentum and contract the weights down and back, as during the lat pulldown or one armed row. Perform one full rep and then return the weight half way, only to re-contract it again and bring it back to a complete squeeze. The next thing you can do is a fiber blast. This is where you get to the end of the rep on your back exercises and perform three pulsed reps at the end range. The idea here is that even if you haven-t reached a full contraction on the first attempt, the three additional pulses will help you build and recruit more muscle fiber activation to ensure that you do. Either of these techniques will work just as well as the other, however they are both reliant on the use of lighter weights. The key to the success of the methods and ultimately the growth you will see in your back and lats is getting used to including sets with light weights in your back workout. I do realize how uncomfortable this can be to some who have been trained to think that the only way a muscle will grow is with heavy weights. That is simply not true. Muscles don-t only grow through progressive overload of tension. They can grow throw more focused tension and that comes through a better overall contraction of the muscles targeted. For instance, if you want to get better lats you need to learn how to take the lat muscle through its full function and squeeze it as hard as you can at the end of every rep. For a complete workout program that helps you to not only build a bigger back but to get a more muscular physique from head to toe, be sure to head to and get the ATHLEAN-X Training System. See how pro athletes train and how you can copy the same workouts and methods that they use to unleash the athletic body in you in the next 90 days
Date: 2022-04-22

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Comments and reviews: 10

Luca
Hi Jeff, my name's Luca Grazioli and I'm a 37 years old Italian guy. I have done body building for 20 years, and currently I am studying to get my 1st degree as fitness and body building instructor to turn my passion into a job. Next week I have to take my exams, now just theory but in the next levels with practice through internship in a gym. Your videos are all very helpful for me to improve both my workouts and also for learning how to teach the exercises in the future. Thank you so much again, and I agree with you. Using light weights most of the time it is better than. using heavy ones for the reason you said in the videos. Allow mw just one question pleaese. -How many sets and reps do you suggest me for large muscles like back and pectorals and how many sets & repetitions for small muscles like biceps and triceps? I usually do 4 sets with 12 repetitions for the large ones, and 3 reps with 10 repetitions for the small ones. Do you agree with me? Also thank you for your videos about training legs for people who have knee problems like me, because I broke both my medial meniscus and I have lesionated my left knee ACL, as I do martial arts as well. Hope I didn't bother too much. Thank you in advance. Bye. Luca Grazioli from Italy.
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Steve
Too bad this video did not come out right after Thanksgiving.
I hurt my back while doing BREAK THROUGH. I was only starting week 3. My fault, but had I known dead lifts were a large part of the program, I would never have signed up. I asked if I could switch to another program that did not emphasize dead lifts and they said no since I down-loaded some useless pdfs that I have not even looked at since I down-loaded them. I thought Jeff and team were more into their customers but like everything in life, it is all about the mighty dollar. I run my company where I do whatever it takes to make the customer happy. I love Jeff and his videos but that was a big turn off. I am not trying to take advantage of anyone, I simply want to move onto a different program.
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Dustin
Hey Jeff. Love you videos. Theyve been a huge help in helping me get in better shape. I need some help with my back though. In particular my lats. I can never seem to activate my lats in a back routine. My arms will be screaming when im done doing pull down after pull down and row after row but i never seem to feel anything in my lats. I may have some very light soreness the next day but nothing like what is in the outside of my bicep and around the top of my elbow. Any tips or ideas why i cant seem to engage my lats would be super helpful.
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Art
i am a huge follower of yours but i got a question for you. i jog and i know you hate the idea of jogging, but i like it and my question is why is it that i can jog a lot longer when i'm the most tired than when i get a good nights of rest. fyi i work out in the morning after i wake up and i drink alcohol every night but not heavily and yes i am aware of the counteractive it is but even with my other work outs i get the most progressive out come when i'm the most tired before every work out than when i''m ready for a full days worth of work?
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Gustavo
Well, let me tell you what. First, presenting myself: graduated in Sports Physiology, former powerlifter, strongman competitor and pro wrestler. I really respect Jeff tips, but what worked for me to really get mass in my back was heavy weights. I know that we are not all the same, what works for me might not work so well to another person, but keep in mind back is such a resistent, large and complex muscle group. Light weights in my opinion is more suitable to sharp and hit small parts of back with more intensity. Keep pumping.
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Richard
I've been trying to develop my back for a while now im a heavy guy 265 but I can do 10 pull ups my problem. its when i use lat pull down machine like in your video when i contract I can feel pain on my right posterior labrum what can i do to either correct or i this just because my body is not used to th strain and would this technique help me get a ripped back if not can you share what back exercises you do to get such amazing and well defined back
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Gilbert
Jeff, I love your videos and your techniques. but didn't you say not to do the one arm dumbell bent over rows with your knee on the bench bcuz you, yourself said you pulled your groin and you actually had a video on how to do the bent over rows at the end of the bench with one arm on the bench and knees slightly bench, can you confirm is this still the way you recommend doing this excercise, thanks!
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Samer
Thank you for posting this! I've noticed my back not getting as I want while doing calisthenics even though I do pull-ups and inverted rows twice a week. I guess I need to focus more on the muscle contraction. I might implement some weights into my routine, even though I really wanted to just keep it pure calisthenics. Any advice would be great though if you have other suggestions too!
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Ben73
Awesome insight. I do enjoy your postings! I am a Navajo =, from Arizona. I am diagnosed as high cholesterol, high blood pressure, and osteoarthritis, in both knees. I appreciate this. Man, I know, it's time to get busy! As of the moment, I am net working for exercise to rebuild the body. GOD's Speed and Blessings!
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Josh
Been doing Barbell row because I'm trying to develop a stronger and more wider back, but when I do the barbell row I feel like I'm pulling more with my arms. I try to make the contraction with my back but sometimes I think it's the heavy weight that is causing me to cheat form. Any tips guys?
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