How to Construct a Wide Bodybuilder’s Back

FST-7 Back Workout: Rambod’s Small Tricks for Big Gains

"Shows are won from the back" is a popular belief in competitive bodybuilding. Aesthetic pecs, abs, and quads are expected by any pro athlete who steps on a competitive bodybuilding stage, but a well-developed back, comprised of V-taper (including hamstrings and glutes) with all the intricate detail, can make the difference on judges’ scorecards.

The back is a complex composition of muscle groups, and more moving parts require more comprehensive training approaches.

In mid-March 2025, former elite bodybuilding coach Hany Rambod pushed aspiring pro bodybuilder Eric Janicki through a back workout that emphasized slow eccentrics, time under tension, and acute mind-muscle connection for 8-to-12 reps per set — research has shown visualization during reps promotes muscle growth.

FST-7 Back Workout

Some consider pull-ups the king of lat builders, but machine pulldowns or high rows are often more versatile as they can better optimize the stretch via unilateral training. Janicki gains leverage by leaning sideways and stopping short of full shoulder protraction to maintain lat tension. Rambod encouraged full protraction on every third rep.

Reps were taken to failure, followed by slow, assisted eccentrics. Failure training isn’t required for growth but may be more beneficial with higher reps ranges and for under-trained individuals. The most recent literature suggests combining faster concentrics with slower eccentrics optimizes growth stimuli.

Posing and Mind-Muscle Connection

Rambod believes posing between sets helps bridge the gap between gym performance and stage presence by reinforcing mind-muscle connection.

Modified Rows, Big Biceps, & Straps

Traditional bent-over rows bias the upper back and rear delts. Reverse grip rows might offer a greater lat stretch. Janicki moved the bar forward at the bottom and sunk into the stretch.

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References

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