Thickest Back On The Planet

Occassionaly you would see me throw around words like muscle thickness. But what is it? Well, just look at the photo below and you will learn:

"MILO 19.4 cover: Lu Xiaojun (China) bangs away on some snatch pulls in the training hall at the 2011 World Weightlifting Championships (Disneyland–Paris) a couple of days before winning the 77-kg category via a 170-kg snatch and a 205-kg clean and jerk.  Randall J. Strossen photo."

Yes, he weights only 169 pounds. 

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Joel Stubs - Best Back In The History Of The Human Race

• Full Name:Joel Stubbs
• Place of Birth:Nassau, Bahamas
• Date of Birth:30 December 1967
• Occupation: IFBB professional bodybuilder, personal trainer/commercial airline pilot
• Height:6'3"
• Contest Weight:300 lbs
• Off-Season Weight:325 lbs
• Bench Press (1 rep max.): 535 lb
• Deadlift ( 1 rep max.): 600 lb
• Squat (1 rep max.): 550 lb

source:http://en.wikipedia.org/wiki/Joel_Stubbs

Joels Stubbs is professional bodybuilder known for his back development. Below is a sample of his back routine. He trains back two times a week - once "light" and "once" heavy.

Heavy day:

Wide grip pull-ups - 2 sets of 10 reps (2x10);

Neutral grip pull-ups - 2 sets of 10 reps;

Chin-ups - 2 sets of 10 reps;

Deadlifts - 5-6 sets of 15 to 6 reps;

Barbell rows - 5-6 sets of 15 to 6 reps;

One arm dumbbell rows - 5 sets of 10-12 reps;

Back extensions - 4 sets of 15 reps;

Light day:

Wide grip pull-ups - 2 sets of 10 reps (2x10);

Neutral grip pull-ups - 2 sets of 10 reps;

Chin-ups - 2 sets of 10 reps;

T-bar rows - 4-5 sets of 12-15 reps;

Seated cable rows - 4 sets of 15 reps;

Pulldowns wide grip (underhand) - 4 sets of 15 reps;

Pulldowns narrow grip (underhand) - 4 sets of 15 reps;

Back extensions - 4 sets of 15 reps;

Note: This is routine of an IFBB professional and he uses PEDs during his preparation. However this routine can be done by natural as well because the back is very tough muscle group and can take a beating. Make sure there are a few days between the sessions and the routine does interfere with your leg workouts since having a tired back musculature is a problem when doing squats, lunges, Romanian deadlifts, front squats...etc.

As wide as it gets

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All About The T-Bar Row

The T-bar row is one of the most popular back exercises out there for a good reason. It works.

The old school T-Bar row

All you need is a barbell, neutral grip handles, weights and a corner.

You can also use small plates in order to increase the range of motion.

Note: This picture demonstrates increased range of motion which is possible thanks to smaller plates. 

One arm T-Bar row

You can also do the exercises with one arm if you want to focus more one side of the body and develop unilateral strength.

Chest Supported T-bar row

Another option which is easier on the lower back is the chest supported T-Bar row. This varitiation requires a machine and does not strengthten the lower back quite as much.

Machine T-bar row

Is some gyms you can find a special machine for T-Bar rows. The main benefit over an old school T-Bar row is that it's faster to set-up and does not damage the property of the gym.

FAQ:

Q: Do you think the T-Bar row is good exercise for back thickness?

A: If by back thickness you mean bigger upper back then yes.

Q: Can I use T-Bar rows instead of deadlifts?

A: Yes, but make sure you don't do chest supported rows in order to make the lower back stronger.

Q: How many sets and reps do you recommend?

A: It depends on your whole program. 

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