Developing a broad, thick and massive back is absolutely necessary in the creation of a quality bodybuilding physique. Strong back muscles are essential for lifting and carrying heavy weight, and a highly muscular back has always been considered the measure of a man's strength. I am a firm believer of stretching and flexing the muscles in between sets, and this is especially important for your back. Continually stretching the lats also helps achieve that long sweep and low tie-in at the waist that can make a well developed back look so impressive.
The triceps is a larger muscle mass than the biceps, and it needs training from more angles. When somebody says, "Wow, look at the size of that guys arms!" you can be sure that it is the triceps that are creating that effect. The first step in triceps training is to build mass and strength of the muscle structure. This means doing the basic triceps press and extension movements, gradually adding more weight until the area begins to respond. But remember that anytime you straighten your arms against resistance - whether you are specifically doing triceps training or not - you will involve the triceps muscles.
1. Wide-Grip Chins to the front + Machine Lat Pull downs (4 sets @ 10 reps) / Triceps Cable Press downs (4 sets @ 15 reps)
The purpose of wide-grip chins to the front is to widen the upper back and create a full sweep in the lats. By chinning yourself so that you touch your chest to the bar rather than the back of the neck gives you a slightly longer range of motion and is less strict, allowing you to cheat slightly so you can continue your reps even after you begin to fatigue. Use an overhand grip, arms as wide as possible. In a smooth motion, pull up so that your chest touches the bar. Hold for a moment, and then lower yourself down slowly. I like to combine this exercise with machine lat pull pull downs at a lighter weight and much stricter movement to really maximise the contraction of the lats. Just make sure that you proceed immediately to this exercise after your wide-grip chins, there is no rest at this point.
Triceps cable press downs work the triceps through a full range of motion, and is a fundamental exercise of triceps training to begin with. Hook a short bar to an overhead cable and pulley, stand close to the bar and grasp it with an overhand grip, hands about 10 inches apart. Keep your elbows locked in close to your body and stationary. Do not lean over the weight to assist in the movement. Press the bar down as fully as possible, locking out your arms and feeling the triceps contract fully. There are a number of ways to add variety to this exercise, such as feet and hand positioning, type of bar used and range of motion. Start with the basic exercise and then experiment. Personally, I like using a bar that allows me to rotate my wrists forward at the end of the contraction.
2. Barbell T-Bar Rows (4 sets @ 12 reps) / TRX Overhead Triceps Extension (4 sets @ 12 reps)
T-Bar rows are unfortunately a rarity in many gyms these days, and are sometimes replaced by machine variations that simply do not allow you to gain the benefits of this excellent power movement for the back. As with any back exercise, you must fully concentrate on keeping your back straight and inline to avoid injury. The purpose of this exercise is to thicken the middle and outer back. I have been able to reconstruct a true T-Bar station by using a barbell placed in the corner of a weight-tree as a pivot point, with two gymnastic steps placed either side at an elevated height off the floor to allow for a full stretch and range of motion. Use a close grip 'V' handle and place in between the weight and barbell end to create the handle. Standing on a block with your feet close together, knees slightly bent, bend down and grasp the handles with an overhand grip. Straighten your legs slightly and lift up until your body is at a 45 degree angle. Without changing this angle, lift the weight up until it touches your chest, then lower it to arms length, keeping the weight off the floor.
I love that I can still incorporate a TRX exercise in my triceps routine that I feel is just as effective as a traditional lying triceps barbell extension exercise, but is much faster and convenient to transition to. It allows for a full range of motion in my triceps and I get a tremendous burning sensation when I use a very strict movement. Remember, the lower to the floor you are able to extend from, the more effort it will take to straighten the triceps.
3. Bent-Over Barbell Rows (4 sets @ 12 reps) / One-Arm Dumbbell Triceps Extension (4 sets @ 12 reps)
This is a favourite back exercise of mine that is designed to thicken and help widen the upper back, and to a lesser degree, add density to the lower back. Standing with feet a few inches apart, grasp the bar in a wide, overhand grip. With your knees slightly bent, bend forward until your upper body is about parallel to the floor. Keep your back straight, head up, and let the bar hang at arm's length below you, almost touching your shins. Using primarily the muscles of your back, lift the bar upwards until it touches your upper abs, then lower it again under control. Remember, think of tour arms and hands as hooks that are merely transmitting the contraction of your lats to the bar, and do not bring the bar up to your chest. When using bigger plates for heavier weight, it will become necessary to stand on a bench or block to allow you to lower the weight without touching the floor.
One arm triceps extensions with a dumbbell allows you to work the entire triceps and separate the three triceps heads. Grasp a dumbbell with an over hand grip and hold it extended overhead. Keeping your elbow stationary and close to your head, lower the dumbbell down in an arc behind your head (not behind the shoulder) as far as you can. Feel the triceps stretch to their fullest, then press the weight back up to the starting position. It is essential to do this exercise in a very strict motion. Check your form in a mirror, and be sure to alternate arms with no rest in between.
4. Bent Arm Pullovers With Dumbbell (4 sets @ 12 reps) / Heavy Dips (4 sets @ 8 reps)
The purpose of bent arm pullovers is to work the lower lats and serratus, but it also stretches the pectorals and helps widen the rip cage. This exercise can also be performed with a barbell or E-Z curl bar. Lie on your back along a flat bench. Reach back and grasp the weight on the floor behind your head. Keeping your arms bent, raise the weight and bring it just over your head to your chest. Lower the weight slowly back to the starting position without touching the floor, feeling the lats stretch out to their fullest. If you are lucky enough to find one in your gym, use a pullover machine - they allow you to work against variable resistance and provide a great arcing range of motion. This is the most valuable machine you can find in a gym.
Dips allow you to develop the thickness of the triceps, especially around the elbow. Taking hold of the parallel bars, raise yourself up and lock your arms out. As you bend your elbows and lower yourself between the bars, try to stay as upright as possible - the more you lean back, the more you work the triceps. From the bottom of the movement, press yourself back up until your arms are locked out. You can increase the effort involved in this exercise by using a weight hooked around your waist, or by only coming up about 3/4's of the way to maintain constant tension on the triceps.
5. Deadlifts (4 sets @ 8 reps) / One Arm Reverse Cable Press downs (4 sets @ 21's - 7,7,7)
Deadlifts work the lower back and are an overall power exercise that involves more muscles than any other exercise in your routine, including the lower back, upper back, trapezius muscles, buttocks and the legs. A strong lower back is especially important when doing movements such as bent over rows or T-bar rows, which put a lot of strain on this area. Place a barbell on the floor in front of you. Bend your knees, lean forward, and grasp the bar in a medium-wide grip. Keep your back fairly straight to prevent it from strain (if you curve your back you risk injury). Begin the lift by driving with the legs. Straighten up until you are standing upright, then throw the chest out and shoulders back as if coming to attention. To lower the weight, bend the knees, lean forward from the waist, and touch the weight to the floor before beginning your next repetition.
One arm reverse cable press downs allow you to isolate the triceps and develop the horseshoe shape of the muscle. Using an overhead cable and pulley, take hold of the handle with a reverse grip, palm up. Keeping your elbow fixed and unmoving, straighten your arm until it is locked out and extended straight down. Flex the triceps in this position for extra contraction. Allow your hand to come up as far as possible until the forearm approaches the biceps, feeling a complete stretch in the triceps. Repeat with the other arm with no rest in between.
"Not Everyone can be the best - but Everyone can be the best that they can be".
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