Today I want to talk about a different muscle group that most people don’t even train it too often, but if you develop it, it will have a huge effect on your size. The chest is one of the most recognizable muscle groups, no matter what you wear, it’s very noticeable and one of the first things people will notice when you walk through the door.
There’s a good reason why Monday is known as International Chest Day, when you see most boys working like crazy trying to build their pecs, but big backs are what separates men from boys.
Why big back make people look so big
Maybe, because it’s hard to admire in the changing room mirror after you exercise, you might not notice it all pumped up and swole during training, but a strong back adds depth and form to your body and also a key to doing a big squat, you can’t move a big weight without a big back support.
It is also important for athletes who participate in sports that involve in stretching, climbing. In real world application, a large sturdy back is very functional in lifting and carrying things from one place to another. A large broad back is absolutely essential to develop a quality muscular physique and has always been considered as a measure of a man’s strength.
You can be big everywhere, but you will always look small if you don’t look thick in your back
This is true.
I know a lot of guys in the gym who have amazing arms, pecs, lats, shoulders, etc., but look insanely small because of their -poor back development.
Don’t forget that when you talk to someone, the face is what you are looking at. Therefore, your peripheral vision will scan what is around the face, which is the neck and back area.
If a person with small back turns back, he immediately looks crooked. Just observe the guys at the local gym, and you’ll find it’s 100% accurate.
Or say Mr. Small Back decided to wear a tank top. He will look very small. I can guarantee you this.
So, work your back, and work them hard. Do lots of shrugs, different pulling variations and different rows.
Top reasons to build a strong back
- Having a strong upper back helps with lower back pain most especially for desk bound office workers
- A strong back helps you to maintain adequate posture
- The middle back is a common site for osteoporotic fractures – strength training prevents this.
- After the legs, the back muscles are the largest and strongest in the body, training them to expend a lot of energy, which helps maintain body composition and blood sugar levels.
- Strong back makes you look good
Big Chest, Small back Remedies
Do you have big chest small back? If so, don’t worry about it.
I am here to change it. With these tips, you’ll have a bigger back in about 6 months (it doesn’t happen overnight).
Get 3D Deltoids
Having 3D delts will always make someone feel like they are carrying a huge amount of muscle. It pops out right in front of your face, and it’s hard to ignore.
So, if you want to appear big on your own then you should do the same. To accomplish this, simply focus on developing your rear delts of the back and shoulder, you see once again the back.
The face pulls with bands/cables, rear delt fly, side rise, crucifix hold, etc. will accomplish this job perfectly. Creating rear and side delts will make your shoulders appear fuller, shaped, and wider, making you appear beefier.
This is very important for the natural.
Get a Wide Back
If you can get your lats to flare like a bodybuilder, you’ll look impressive in a shirt 100% of the time. Similarly, if you have a zero back but huge chest, you’ll look smaller wearing a T-shirt unless you’re being viewed from the front.
From back and forth, it would be difficult to avoid the lack of size. Last time i checked, looking big and muscular didn’t mean looking narrow, its being wide and that’s what makes you look big with mass.
So, train those lats like you’ve never done before. Getting stronger in the weighted pullups, lat pulldowns and rowing variations will do the job.
Mind muscle connection
If your goal is to build a big back, you need to feel that the muscles are working. So, you need to establish a mind muscle connection with the working muscles which is very important in muscle development.
A recent study, a 2018 study by Schoenfield and colleagues, showed that focusing on the mind-muscle connections of the biceps during arm curls resulted in twice the height of the biceps compared to just trying to lift weights. Therefore, it is important to focus on feeling your back during workout.
Eat more calories
One of the biggest factors that determines the shape of your body is the way you eat. If you want to build a bigger back, you need to have a healthy diet and you also need a high-calorie diet to gain shape. Adequate nutrition combined with excellent back workout will enable you to reach your goals faster.
Squeeze your muscles
Squeezing muscles during your workout is a good step toward achieving better mind muscle connections and will help increase the number of muscle fibres used during this exercise.
Don’t just lift the weight and lower it, while the weight is being pushed, squeeze your back for a moment before performing the negative. To increase efficiency and get the most results from your workout, you need to squeeze the target muscles in all phases of the movement during your workout.
Hand Grip Placement and Width
The placement of your hands basically controls which muscles you will be working. There are three things that determine your grip: hand position (upper hand and bottom arm) and the width of your grip (wide or narrow).
Full range of motion
Don’t shorten your range of motion just for more reps. Always use good form and keep your back straight during your workout, rounding your back during your workout can lead to injury. Pushing the weight all the way up so that it contracts can help improve the details in the back.
Make sure you warm up before starting the workout routine, as this will help your body to get used to the workout routine, so that your body does not get tense and sore during the workout as it becomes difficult to work out. The next exercise, making it harder to focus on the next.
Lastly, it is also important to make sure that you give your back plenty of rest so that it is not overworked. Never exceed the recommended level of daily exercise as this can lead to injury.
Isolate the back
Like any other part of the body, you may find that some areas grow better and faster than others. Isolation exercises will help some stubborn muscles grow faster and also correct any muscle imbalances.
Use Proper Form
The most common problem is that people fail to develop the type of back they want by not using the right process. This will not only hinder your progress but will also hinder growth over time. Proper form is critical to success in lifting weights, not only in training the back but in other muscle groups as well.
- Recovery day
If you’re working out properly, you’re pushing your muscles to the brink. That means, your muscle fibres are breaking down and they need enough time to recover before working again.
Think recovery days are for the weak? think again. Recovery days are really where your muscles build their mass, not just when you’re in the gym. Trust us, take time to rest before your next back day. If you really have to go to the gym, work your lower body in between back days.
Increase your training frequency
If playing with the volume doesn’t fix your (very common) “deformity”, then bump up the frequency. As I mentioned earlier, anyone who works with their hands for a living usually has excellent development.
Consider training away from failure but working your back with 2-3 sets 3 times a week. That way, you’ll keep the volume under control while realizing some of the potential benefits of high-frequency training.
Experiment with representative ranges
You can study as much science as you want, but in many cases, you’ll still be as confused as ever in terms of practical application. For every study showing high reps are bad for muscle growth, you’ll find another saying that they are optimal.
The best experiment you can do is on yourself. Try high reps and low reps and see what you enjoy the most.
In fact, you’ll probably get the same results no matter what rep range you work in, so you might as well enjoy the journey of building proportional body by getting some pleasure out of your training.
Go to failure
Try using the failure set method with the last set of each exercise.
If you really want to upgrade your set, try Drop Set. After losing an amount of weight, reduce the weight and continue until you burn off.
Is having big chest, small back bad?
Well, it’s definitely normal. Although, that should not be the ideal goal size, having a proportional body is the way to go.
So yes, if you have a big chest but a small back, I think you should try to change the disparity. After all, you’ll never look worse by improving your back. A big back is one that everyone admires. If you want to take your training to the next level, start training the right way for best results.
Final Thoughts on Big Chest, Small Back
First and foremost, if you have a large chest and small back, you must make sure that your technique is solid.
The best back workout will give you an overall stronger back which is just as important as show room muscles. A big back makes you stand out. Of course, there’s no shortcut to the real thing, so keep working hard and reap the benefits of your effort.