When all is close in bodybuilding contests, the man with the best back usually takes home the trophy. The back is perhaps the most overlooked part of the body, as it does not appear in most of the poses we secretly do in the mirror on a daily (or hourly) basis. Also, back training is difficult to plan. The back offers two distinct visual impressions: thickness and width, each requiring a fair amount of play to fully train these areas. Therefore, many trainers have started dividing the back muscles into two groups, each group training once a week, 2-3 days apart. Let’s take a look at a sample back split.

Back width (cable day)

In the read front and side extension poses, a narrow back (underdeveloped lat muscles) will definitely cost you points with the judges. To make sure this doesn’t cost you any show, try spending an entire day in the gym on your back width using cables and machines to emphasize the downward movement. This can include lat pulldowns, cable rows, pull-ups, and the wide variety of machines designed to isolate the outer lats and contribute to the width of the back. Stretching those “wings” on this day is also imperative to ensure that oxygen and protein-rich blood can reach every corner of the lateral muscles. Train slowly and methodically, making pumping the goal.

Back thickness (weights per day)

This is the day you get depressed and dirty. Wear a belt, bring your chalk, and wear your work boots. Today you lift the bar and move a serious weight. Today is the day you train for back thickness and general central nervous system (CNS) stimulation for overall body growth. This is the day you will find exercises like heavy deadlifts, dumbbell rows, and barbell rows. This day should be short, heavy and intense, as you have already completed the “bodybuilder” moves on the width of your back today. Today is the day of the thick back, and you should train hard and heavy in an almost powerlifter style.

Play around with the exercises and arrangements to find an exercise division that fits your schedule and addresses your weaknesses. On the rare occasion when your back is the best part of your body, it would be wiser to keep your entire back in one day and use a split day to target one area like arms or legs. However, if your back needs a boost, try split days to see if it helps you improve both width and girth.