Expert Advice - Back Attack

MUSCLE INSIDER 18—EXPERT ADVICE

The MUSCLE INSIDER Expert Advice Panel—a rotating-roster advisory board made up of some of the biggest and best from the world of bodybuilding and fitness—is back to help answer your tough questions ... about backs!

EXPERT ADVICE PANEL:
“What’s your favourite back builder and why?”

Johnny Doull, Teen Bodybuilding Champion, says:
“My favourite back exercises are deadlifts. They are one of the single most difficult exercises one can do in the gym because they focus on both the major muscles and the smaller muscles of the back. There are two different ways you can do them: conventional and Sumo. Sumo deadlifts are used when the person performing the exercise has stronger hamstring and glutes. Conventional deadlifting is used when your feet are put around shoulder width apart. With these kind of deadlifts, you tend to use more back and less hamstrings and glutes. Either one of these methods will get you a great back while using proper form.”

Setanta Carroll, IFBB Pro, says:
“I have found seated cable rows to be a great way to build mid-back thickness. I would regularly put 5 or 6 sets of cable rows into my back workout, increasing the weight with each set. The focus is to get your scapulae to flow through a full range of motion and squeeze hard at the apex of the movement to ensure maximum contraction. Keep your chest up and minimize rocking as much as possible.”

Dean Brandt, Pro Trainer, says:
“My favourite has to be the Dorian Yates-style bent-over row. The movement itself is somewhere between a shrug and a bent-over row. I use the same reverse grip that Dorian was known for and just focus on squeezing everything at the top of the movement.”

El Presidente says:
“For the beautifully sculpted “V,” El Presidente is a huge fan of the one-armed bent-over row. Not only does it pack on slabs of juicy Lithuanian muscle, but it adds a beautiful whipping sound when I throw my opponents into a turnbuckle. Another incredible workout on my back is cowgirl. Give these a try and I am confident you will be pleased.”

Ronnie Coleman, 8-Time Mr. Olympia, says:
“The corner row is by far one of my favourite exercises, period, and the key to all that thickness I built over the years. All you need is an Olympic bar, wall corner, close-grip handle and a stack of plates. Not only does it help build a cobra-like back, but it helps strengthen your core too. I usually shoot for 10 reps at maximum weight.”