Boost Your Back Workout with IFBB Pros Chad Caudill and Jared Feather

Maximize your back workout with tips and techniques from IFBB pros Chad Caudill and Jared Feather. This comprehensive article breaks down their high-intensity training session, focusing on thickness priority exercises, rowing techniques, lat pull downs, and more. Learn how to improve your back workouts with the help of these professionals and experience noticeable results.

Key Takeaways from the Training Session

• Thickness priority workouts emphasize on horizontal rows for a more massive back.
• Barbell bent rows are a great exercise for targeting the lats, middle traps, lower traps, rhomboids, teres major, and spinal erectors.
• Prime machine rows help to target the middle and upper back, while removing stress from the lower back.
• Lat pull-downs are an essential exercise for building overall back width and thickness.
• Myo reps can be used for lateral exercises to help build bigger and thicker delts.

Rowing Techniques for a Bigger Back

Barbell bent rows are an effective exercise for targeting almost every part of the back, including the rear delts, which are often neglected. Focus on a full range of motion, zero heaving, and a controlled eccentric phase for maximum results. Try incorporating sets of 10 to 20 reps for four sets, ensuring proper technique and form.

Prime Machine Rows for Upper and Middle Back

Using the prime row machine, perform sets of 10 to 20 reps with a focus on a super stretch at the bottom and a one-second pause at the top of the movement. This exercise targets the middle and upper back, including the rhomboids and other surrounding muscles. Aim for four sets to maximize results.

Lat Pull-Downs for Added Width and Thickness

In a thickness-focused workout, perform three sets of lat pull-downs for 10 to 20 reps each. While fewer than the rowing exercises, this exercise helps to build overall back width and thickness. Emphasize a controlled eccentric phase and a full stretch at the top of the movement for the best results.

Myo Reps for Bigger Delts

Build bigger delts with myo reps, performing a single set close to failure and matching the reps for the next three sets. Take short 3-5 second breaks between mini sets as needed. Focus on technique and control, especially on the eccentric phase of the movement.

Conclusion

By incorporating these tips and techniques from IFBB pros Chad Caudill and Jared Feather into your back workouts, you can achieve impressive results in both thickness and width. Remember to prioritize proper form and technique, and to balance thickness and width exercises to create a well-rounded, powerful back.