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Big Ronnie Back Blast

November 12, 2013 | 0 Comments
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YEAH BUDDY! This simple yet intense back workout is inspired by 8 time Mr. Olympia, Ronnie Coleman, who used powerful multi-joint movements to hit all of the interconnected muscles required for creating a thick, MASSIVE back!

This workout is to be used in 4-6 week blocks. Each successive workout should see an increase in the weight used for the main lifts (Deadlifts and T-Bar Rows) to ensure progressive overload of the back. The accessory exercises (One-Arm Dumbbell Row and Lat Pull Down) add extra volume to the workout, stimulating metabolic adaptations and MAXIMUM growth!

Be consistent with this workout and watch your gains…EXPLODE!

Exercise 1: Deadlifts

What better exercise to effectively create a strong, thick physique that hits the teres major, trapezius, lower back and legs… the DEADLIFT!

And there’s only one way to find out how to do them correctly… watch our instructional video of course! Click here to check it out!

Take notes from Big Ronnie by using a conventional deadlift technique which places greater emphasis on the back and spinal erectors.

Sets 1-3: Warm-up sets of 6 reps per set. Use a light weight to begin with and increase the weight by 10% per set.

Sets 4-8: Five consecutive working sets. Use enough weight to perform 3-5 explosive reps per set, resting for 3 – 5 minutes in between each set to allow your central nervous system to recover.

Exercise 2: T-Bar Rows

This exercise focuses entirely on developing the thickness of the back. Perform the exercise using either a T-bar machine or by anchoring a barbell and using a neutral grip handle placed underneath the bar. Make sure to bend your knees slightly and keep the natural arch in your back to reduce the risk of injury. Better yet, check out our full instructional video here!

Set 1: Use a light weight to perform a warm up set of 15 – 20 reps.

Sets 2-4: Use a weight that allows you to perform 8 reps across all 3 working sets, resting for 2 – 3 minutes in between sets.

Set 4: Drop the weight to allow for 12-15 reps in a controlled manner (flush-set).

Exercise 3: One Arm Dumbbell Row

Following the heavy multi-joint exercises we want to use an iso-lateral movement to ensure COMPLETE back development! To help develop the mind-muscle connection and fully stimulate each lat, grab yourself a pair of Team MassiveJoes Lifting Straps and focus on keeping your elbow close to your body and pulling towards your hip.

Check out the common mistakes seen in the gym and how to correct your form using our instructional video – check it out here!

Set 1: Use a light weight to perform a warm up set of 15 – 20 reps.

Set 2: Use a weight that allows you reach failure at 12 reps.

Set 3: Increase the weight so you now reach failure at 8-10 reps.

Set 4: Increase the weight on the final set reaching failure at 6-8 reps.

Exercise 4: Wide-Grip Lat Pulldown

Add some "WINGS" with this ultimate finisher to this epic workout!

After emphasizing the thickness and size with the big power movements, help add some width and detail by reaching complete muscle fatigue with this isolation movement. Check out the correct technique in our instructional video here.

Set 1: Use a light weight to perform a warm up set of 15 – 20 reps.

Set 2: Use a weight that allows you to perform 15 reps to failure.*

Set 3: Immediately drop the weight by 10%-15% and perform 8-10 reps to failure.*

Set 4: Drop the weight a final time by 10%-15% and complete as many reps as possible to failure.

*Each Set should be completed immediately after the other *

Repeat the above drop-set another 2 times.


You have successfully completed this epic back routine and are on your way to developing a THICK back that even Big Ronnie would respect! YEAH BUDDY, "Ain’t nothin’ but a peanut!"

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