Train Like
A Beast—Muscle Specific Hypertrophy Workouts
By: Derek Charlebois B.S. CPT
Specialized Back Hypertrophy Program
Structure and Function: Muscles of the Back
There are two very large muscles that cover almost the entire back.
They are the trapezius and latissimus dorsi. These two prominent
superficial muscles together extend from the skull all the down
to the sacrum and illium. There are also three smaller muscles,
which lie deep to the trapezius and latissimus dorsi, which assist
these larger muscles.
Superfical Muscles
Trapezius (Traps)
The trapezius is the easily distinguishable muscle superior muscle
of the neck/back, is divided into three different groups: the superior
fibers, middle fibers, and inferior fibers. Because of the many
origins of the trapezius, each of these areas of fibers performs
a different action. The trapezius as a whole originates from the
external occipital protuberance, ligamentum nuchae (the ligament
of the back of the neck), and spinous processes of the last cervical
and all thoracic vertebrae. All of these fibers insert on the lateral
third of the clavicle, acromion process and spine of the scapula.
As a whole, the trapezius upwardly rotates the scapula. Individually,
the superior elevation the scapula, the middle fibers retraction
the scapula, and the inferior fibers depress the scapula. The trapezius
will be targeted with the deltoids.
Latissimus Dorsi (Lats)
This large muscle of the back originates from the lower six and
all the lumbar vertebrae as well as the iliac crest via the thoracolumbar
fascia. All of the fibers insert on the medial lip of the intertubercular
groove of the humerus. The actions of this muscle are to extend,
adduction, and medially rotate the arm. Unlike the pectoralis
major, the latissimus dorsi can hyperextend the arm.
Deep Muscles
Levator Scapulae, Rhomboids Minor and Major
The three muscles deep to the trapezius and latissimus dorsi share
a similar function and will therefore be considered together.
The most superior of the three deep muscles to the back is levator
scapulae. The levator scapulae originates from the transverse processes
of the first four cervical vertebrae and inserts on the superior
angle of the scapula.
The next muscle, inferior to the levator scapulae, is the rhomboids
minor. It originates from the last (7th) cervical vertebrae and
first thoracic vertebrae and inserts on the medial border of the
scapula.
The last, and most inferior muscles of the three is the rhomboids
major. It originates from the spinous processes of the 2-5 thoracic
vertebrae and inserts on the medial border of the scapula, below
the rhomboids minor.
The primary functions of these muscles are elevation and downward
rotation of the scapula. The rhomboids also retract the scapula.
Workout A
1. Rack Deadlifts 3 X 3-5
2. Lat-Pulldown 3 X 6-10
2. Seated Cable Row 3 X 6-10
3. 1-Arm Lat Pulldown 3 X 6-10
3. 1-Arm Cable Row 3 X 6-10
Note: Alternate exercises with the same number,
resting 1-2 minutes between each exercise.
Rack Deadlift
Rack deadlifts are partial deadlifts done with bar starting at around
knee height instead of on the ground. The full deadlift is a total
body movement that hits every muscle in the body. By starting
with the bar at knee height, you decrease the amount of lower
body (the legs) involvement in the movement because your knees
and hips are not flexed as much in the starting position. The
muscles in the legs will still be stressed during rack deadlifts,
just not to the degree they would be from full deadlifts, which
allows you to lift a HEAVY load with more tension on the muscle
of the upper body, including ALL the muscles of the back.
Lat Pulldown and Seated Cable Row
These exercises are viewed as the “supporting cast” to deadlifts.
Form should be relatively strict and you should pull with your lats,
not your arms. The 1-Arm variations of these exercises hit the muscles
of the back a little differently and add to the development of the
back.
Workout B
1. Pull-Ups 5 X 4-6
2. Bent Over Row 5 X 4-6
Note: Alternate exercises with the same number,
resting 1-2 minutes between each exercise.
Main Focus: Increasing the weight lifting on squats
and stiff leg deadlifts
Pull-Ups
Pull-ups (not chin-ups) are a great exercise
for developing the lats, specifically back “width”. As you execute
each rep, you should focus on pulling your body up by using your
lats NOT by using your arms. Often times people will swing their
body and use momentum to complete their pull-ups, which requires
heavy recruitment of the biceps and decreases the recruitment of
the lats. The goal is to keep the tension on your lats.
One way to limit bicep involvement is to think of your hands as
hooks. You are not pulling from your hands, but rather from your
lats. Think of the tension from the weight starting deep in your
lats and moving “up” the lats to where they insert into the humerus
(bone of the upper arm) as you pull yourself up. As you pull your
body up, your elbows should come to your sides and you should contract
the muscles of the back, squeezing them together.
Bent Over Rows
Bent over rows is used to add “thickness” to the back. Just as with
pull-ups, you must focus on pulling the weight with your lats
and not your arms. If you feel your form is sloppy or your arms
are being heavily recruited, try decreasing the weight on the
bar.
As you pull the bar up, you can pull it to your lower chest, mid-stomach,
or lower stomach. Where you pull to the bar to will depend on which
spots allows you personally to hit the lats the hardest.
Derek “The Beast” Charlebois is
an ACE certified personal trainer, competitive bodybuilder, and
holds a Bachelor’s degree in Exercise Science from The University
of Michigan. Derek is the Promotions Coordinator/R&D at Scivation/Primaforce
and is involved in coordinating promotions, research and development,
advertising, and marketing. Derek is an accomplished author with
articles on such websites as Bodybuilding.com, Bulknutrition.com,
the online magazines StrengthAndScience.com and MusclesAndCuts.com,
and is a contributing author to the book Game Over: The
Final Showtime Cut Diet You’ll Ever Need! Derek is available
for online personal training. His website is www.beastpersonaltraining.com.
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