Old School Back Training Methods by Arnold Schwarzenegger for Width and Thickness

"Step into the golden era with old school back day with Arnold, where intensity, volume, and pure iron mindset collide. this video breaks down how Arnold pushed past limits, trained through pain, and truly overtrained his back to build one of the most legendary physiques in bodybuilding history" (Hulktube Motivation).

Arnold said he got his definition by overtraining. He said he did 35 sets per body part, three times per week.  He felt every exercise had a specific purpose.

A great back consist of width and thickness. The video shows the following exercise (in order) 

Chin-Ups, 

Wide-Grip Barbell Rows,

Lat Pulldowns,

T-Bar Rows,

Behind-the-Neck Lat Pulldowns

Seated Row

Notes ...

Lat Pulldowns isn't for thickness; it's for width.

Rowing exercises are for thickness, according to Arnold Schwarzenegger.

Close Grip Chin-Ups were developed Serratus Anterior and Intercostals

Exercises with instructional tips ...

.

Chin-Ups (Width)

All exercise using your own body weight are great, according to Arnold. Wide grip, change angles, adjusting grip, reinventing the chin-up by doing it different every time. Close Grip Chin-Ups were done to develop Serratus Anterior and Intercostals (Frank Zane told Arnold about the close grip technique).

Wide-Grip Barbell Rows (Thickness)

Allow bar to drop lower than a bench or block. Movements had no strict form, and Arnold's body moved with the weight, which kept the muscles under constant tension. He pulled up to 315 lBS with the barbell rows. Lower, Upper, Outer and through the Center.

Lat Pulldowns (Width)

Wide grip on the bend of the bar, or hammer grip. Lock on to the lats and build the wings wider with each rep. Pull with your elbows, squeeze at the bottom, come back up and use all of your power to bring it back down.

T-Bar Rows (Thickness)

You must have your mind in the muscle; don't just go through the motion. Moving serious weight. T-Bar Rows are essential for thinkness.  Exercise isn't about perfect form, but about moving serious weight to stimulate muscle growth.

Behind-the-Neck Lat Pulldowns

Changing the angle to hit different parts of the back .... this one hits the upper back. Back is burning.  The muscle is made with the last two, three or four reps.

Seated Row/Seated Cable Row

Pull straight into your abs. Squeeze the back hard like you are crushing something between the shoulder blades.  Keep your chest up. If your chest drops, you lose tension. When you release, you don't just let it go, you control it, you stretch it, you let those wings open wide and feel the lats stretch and feel the shoulder blades separate. That stretch is where the growth begins.

All content, videos and links mentioned are for information only, and are not necessarily endorsed or specifically recommended by ArlingtonAthletics.com for your specific condition or situation.