Back and Biceps Workout Program for Huge GainsA big back and great biceps are hard to come by. According to James Grage bulking back and biceps workout Whitney Reid of BPIthat's because most people don't realize how much work it takes or how much quality reps matter over heavy weight. If you're not walking out of your gym completely exhausted after a back workout, then you're not going hard enough. I think a lot of it just comes down to effort. Grage also suggests that to increase the size and develop the shape of your back, you need to hit everything buceps good form.
The Winter Bulk-up: back and biceps (day 2)
A big back and great biceps are hard to come by. According to James Grage and Whitney Reid of BPI , that's because most people don't realize how much work it takes or how much quality reps matter over heavy weight.
If you're not walking out of your gym completely exhausted after a back workout, then you're not going hard enough. I think a lot of it just comes down to effort. Grage also suggests that to increase the size and develop the shape of your back, you need to hit everything with good form.
You have to focus on the contraction and the quality of the contraction, not on the amount of weight you're pulling. It's all about the quality, the squeeze. It doesn't matter how much weight you can curl. Although Grage and Reid are full of great information, they like to show rather than tell. So, the two are going to smash an intense back and biceps workout. Watch them to learn technique tips and workout strategies, and then hit the workout yourself! When you're doing rows, lat pulldowns and the like, remember to use your back, and not your biceps or rear delts, to do the movements.
Keep that tip in mind as you go through this workout. Do it right and you'll feel your back working like never before. It's a good way to pre-work the lats before you really get into training them. Keep your back upright and pull your elbows as low as you can.
I like to add a nice little squeeze at the bottom. It's all about that quality contraction. Make every one count," says Grage. Make every one count. To do them, drop the weight down. For one rep, you'll pull all the way to the bottom, squeeze, and then move the bar part way back up—your lats will have to act as a break—then squeeze, and bring it back down. Then, you can move the bar all the way back up.
Be sure to pull from your elbow, not your hands. Keep your biceps out of the movement. That way you'll use less biceps and more lats. The advantage is that your range of motion is not limited to your thighs. You can pull back a little further. Keep your chest high and your chin up. If you start to bend forward, you end up using your chest and triceps to push rather than pull.
To do 21s, start off with 7 full reps. Then, do 7 reps from the top to the midway point, and finish with 7 reps that go from the bottom to the midway point.
That's the kind of stuff that's really going to break down the muscles and make them grow. There's no need to. We've done so many different pulls for back, your forearms are already going to feel exhausted. Essentially, it's a dropset, but you're doing multiple drops. Take each set to failure. After you're done training, make sure you make time for recovery. It's in the recovery process that you grow, not in the gym. If you don't make time to rest, then you'll eventually break down muscle.
He started training at age 15 and built an impressive body for sports. View all articles by this author. Blast Your Back And Biceps! Blast Your Back and Biceps. Rope Straight-Arm Pulldown Superset. Barbell Curl 7 full, 7 partial top to halfway, 7 partial bottom to halfway. Dumbbell Alternate Bicep Curl. Back Workout Bicep Workout.