today muscle and vitality are showing you the secret to maximum muscle growth for a big wide back.
later in the workout, you’ll see how a slow controlled movement can help you build muscle in a series of different exercises.
EXERCISE 1: deadlifts
6 sets 6 reps increasing weight
but first, we’re going to get your back fully fired up with some heavy deadlifts we’re doing deadlifts first because they’re going to use up a lot of energy we’re starting fairly light so you can concentrate on getting the form exactly right after six reps add some more weight and go again
Make sure the feet under your shoulders make sure your back is straight
Makes the ribbon close to the shinbone during your descent.
deadlifts are a big compound movement.
now it’s time to activate your upper back and your lat muscles with some pull-ups
EXERCISE 2: bodyweight pull-ups
2 sets 15 20 reps or to failure
EXERCISE 3: close grip cable pull downs
Work here on the thickness of your back pulling the knobs down to your chest
Pressing and restoring it is nice and slow and this will keep muscle tension and make it work throughout the movement
This is the method we will use in all remaining exercises.
EXERCISE 4: bent over barbell rows
4 sets 8-12reps
moving the bar slow and steady and with a straight back, you’re going to pull the bar up towards your belly button then extend down keeping control on both the upward and downward movement.
EXERCISE 5: cable pull overs
3 sets 15 reps
remember you’re working the muscle hardest on the negative side of the movement as you’re going up so keep that tension in the muscle the whole time the longer you take the better it’s working.
EXERCISE 6: close grip seated rows
3sets 15 reps
keep the back straight pull your elbows in and behind and go back you guessed it slow and steady.