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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Back Workout Consisting Of Only Chin-ups

"When in doubt go back to basics."

What if I tell you that you can reach the maximum muscular potential of your back by only doing pull-ups? Would you believe me? Here's how to do it.

Start doing pull-ups. If you cannot do one follow this guide to get stronger. Then you are ready for the real deal.

Note: I highly recommend that you read my article on lat activation during pull-ups.

Day 1:  

Chin-ups - Do 30 reps total.

You can do 3x10; 2x15, 10x3 - just get 30 reps with good form and make sure your workout takes no more than 45 - 60 minutes.

Note: you can use rings if your elbows hurt but don't do regular pull-ups with palms facing you because the variation uses less biceps and you can't do as much reps. The key here is sick volume and chin-ups allow you to do more reps. 

Yes, you can do pull-ups instead but I recommend that you stick to ring pull-ups or chin-ups.

Day 2:  Rest

Day 3: Recovery day 

Do 3  sets to failure.

Day 4: Rest

Day 5: Do 35 reps total

Day 6 & 7 Rest:

Each week you will add 10 reps to your total and will make sure that you keep the length of your workout the same. Do this for a few weeks until you reach 80-90 reps per workout. After that switch to a different workout or add weight to your pull-ups and start from 30 reps (but this time with weight) again.

Don't do any other exercises for your back except for lower back focused exercises such hyper extenions, Romanian deadlifts...etc.

The key to this workout is the volume. Make sure each workout takes closely the same time. You may also add a recovery week here and there where you perform at 80%. So, if your total reps for the week is 50 - you do something like 30 reps total.

I promise you - your back will be cooked.

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Workout For Wider Back

What makes a back wide? The lats, of course. Here is a workout that focuses on the latissimus dorsi and will make you a hurting unit for days. It hurts but it works. 

Chin-ups - 2 sets to failure; By failure I mean the point where you simply cannot do more reps with good form.

Lat-pulldown - 10 x 8-10 reps; 

The lattissimus dorsi contains even amount of fast and slow twitch fibers according to the nerds in the labs. This basically means that you need moderate amount of reps to make the sucker grow. That's why 8-10 reps per set are done. After 10 sets you would feel like a flying squirrel. Pumping rules. 

T-bar rows - 3 x 8-10

Done.

The workout is done three times a week. While this is a lot of work you are not very likely to over train unless you are a mountain climber of some sort. The lats are very tough muscle and can get a lot of beating. They are very hard to overtrain. Most likely the insertion points at the armpits will be sore but the soreness should go away after the first week. Stick to this routine for 6-8 weeks and limit your biceps work otherwise the elbows may complain. 

If the suckers do not report some growth you are either as big as you can be, you didn't eat enough, you have unrealistic expectations or simply this shit is not working for you.

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