Build a Bigger Back, and Beyond!
by Krista Schaus

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"Storms make trees take deeper roots." — Dolly Parton

Many women dream of a back worthy of head-turn after head-turn, but because a certain amount of strength and skill are required to do many of the movements that build a bigger back, many give up before they even begin. As Dolly alluded, enduring difficult challenges strengthens our foundation. The Bigger Back & Beyond program will serve as the perfect storm for strengthening and transforming your entire body.

This program will recruit almost every muscle in the back, from top to bottom (the entire posterior chain). It also works other muscles (traps, subscap, rear delts and biceps) that build the type of foundation necessary to continue performing the more advanced back movements such as pull-ups, deadlifts, and cleans.

The program will be done over three to five weeks (or three to five workouts). Your back days will be a double split, meaning you train twice a day. Ideally the AM workout will be done three hours after waking, and the PM workout eight hours after that. (i.e. wake at 7 AM; train at 10 AM.; train at 6 PM).

Don't Forget to Refuel!

One of the biggest mistakes people make when introducing twice-a-day training sessions for the first time is inadequate or inappropriate workout nutrition. I met a client recently who wanted to gain lean mass while maintaining low body fat for fitness competitions, and all she was taking in around her workouts was water during and rice cakes post workout. There's a clear disconnect between words and actions!

Whether you are shedding, shredding, bulking, or building you need to take advantage of all your windows of opportunity to fuel up, stay fueled, and refuel around your workouts.

I recommend Biotest's Branched Chain Amino Acids before, during and after your workouts. I often take 4 BCAA tablets before training, 2 during training and 2 after along with 2 scoops of Chocolate Surge and 1 teaspoon cinnamon. Your first meal between your training sessions should consist of a 2:1 ratio of carbs to protein, while aiming to keep your fat intake at 5 grams or less. Your next meal would be a 1.5:1 carb/protein ratio mixed with less than 10 grams of fat.

High-octane double-split fuel

After my PM Workout, I mix one scoop of Surge with one part rice milk, one part chilled green tea, and 1 tsp. of cinnamon, and pour it over a huge bowl of corn flakes.

Goes great over corn flakes, too.

It's also wise to double up on your ZMA after your PM workout, as the double-split training will undoubtedly jack you up. I double my regular dosage and take half of it with my post PM workout meal, and the other half before going to bed.

Mineral wealth.

Weekly Training Schedule:

Monday – REST
Tuesday – Double back day
Wednesday – Chest / Shoulders
Thursday – REST
Friday – Legs
Saturday – Rotators / Trap 3 / Arms
Sunday – REST

A Bigger Back & Beyond Program

In the PM workout, the A series and B series of exercises are the same, with the order simply switched around. This method is known as "doubles," where the third exercise in a triple set is a repeat of A1. The goal is to perform as many reps with A3 as you did with A1 as each week goes on. By forcing yourself to perform a chin-up variation after fatiguing the muscles with the pulldown, you'll find your strength increase exponentially over the weeks to come. Stay in this mentally and you'll get results!

There's also a "shared intraset exercise" in the PM workout. This means that you'll do the first 3 exercises in sequence (A1 through A3), rest one minute, then perform a set of one-arm dumbbell rows with a neutral grip. Then, you'll go back to A1 through 3 again. The one-arm dumbbell rows are also shared with the next triple set of B1, B2, B3. So you'll perform all the B exercises in sequence, rest 60 seconds, and then perform a set of one-arm dumbbell rows again before moving onto the B series again.

EXERCISES

Snatch Grip Deadlift

Modified Version

Barbell Power Rows

Barbell Power Shrugs

Seated "V" Rope High Pulley Pulldowns

Seated rope pulldowns are performed on the floor, with the body in a "V" position and the feet supported. This form allows the lats, rear delts, and upper back to do the work rather than allowing momentum or excessive leaning to facilitate the lift.

Start

Finish

Wide Grip Supinated Chin-up

I love any chin-up variation, but the wide underhand variation provides a unique bonus of incorporating more biceps long head and deltoids. If this is too challenging, then choose your strongest chin-up variation. If you can't perform any chin-ups on your own, perform a modified movement with partner assistance, or work the negative component using a slower tempo (i.e. 3 reps with an 8-second eccentric). To progress eccentrically, simply increase the total time under tension (longer eccentric tempo) each workout, or use the same negative tempo but perform more reps each week.

Start

Finish

One-Arm Dumbbell Row: Neutral Grip

Start

Finish

Straight-Arm Dumbbell Flies

For the straight-arm dumbbell flies, it's important to keep the arms locked at the elbows, and the spine neutral. To keep the elbows locked, cock or flex the wrists back slightly. This makes it more difficult to bend at the elbows. To promote a neutral spine, "humble" the chin by drawing it in towards your neck as if you just swallowed something gross, and push your hips (slight pelvic tilt) into the inclined bench.

If you haven't had a lot of experience with these exercises, your neck will be sore the next day. Your scalene muscles work hard to keep your head in position. You may feel the need to include stretches for these muscles after this workout.

Straight-arm dumbbell flies (finish position)

Straight Arm Dumbell files, "Superman" (finish position)

STRETCHES

Hanging Scapula Stretch: Progression

The hanging scapula stretch is an excellent way to increase strength and flexibility in your back. Many obstacle course fitness competitors use this stretch to keep their rotator cuff healthy and strong for the hand-over-hand and rope climb events, and to build a bigger back. But performing a full single arm hanging stretch is much harder than it looks. Ease into it with this progression.

The first phase is done with a double grip and toes touching the floor or feet supported. Progress through double grip (one foot touching), double grip (no foot support), single arm supported, and finally single arm full hang. When you first attempt the single arm full hang, take your time to get into the movement.

Double grip: toes on floor

Double grip / feet off floor

Single arm supported hang

Single arm full hang

More Stretches

Double "chicken wing" stretch

Single "chicken wing" stretch

Behind back stretch

Braced lat stretch, intermediate (eyes to floor)

Braced lat stretch, advanced (eyes to ceiling)

We women often focus a great deal on building the perfect back end, but when you build your upper back to divine size and definition, your audience's eyes will be forced upward. By focusing on building strength and size, you'll also be able to accomplish other goals with greater ease.

When you build a bigger back and beyond, your ability to shed body fat and perform many highly sought-after feats of strength and fitness such as bodyweight cleans and bench press, double bodyweight deadlifts, and chin-ups, will also dramatically improve.

Krista Schaus, PICP LII

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