For many, the back is the most ignored muscle group on the body – but its importance to overall strength and longevity means it should get top priority. So, we looked at back development of the top Mr. Olympias – and put together a routine to help your back get bigger and stronger. The ultimate Mr. O back blasting workout is the TRUTH! Let’s get into this…
For all of human history – a powerful back has been the hallmark of true strength.
For thousands of years – our ancestors relied on robust back muscles to perform hard tasks and survive the challenges of their time…
Whether it be fighting off a cave bear, row a boat or plowing hard earth – a strong back was important to survival.
Fast forward to the present day…
While we may no longer face the same physical rigors as our forefathers – the allure of a muscular and commanding back remains timeless…for some.
The back is often ignored by many lifters of the younger generations.
Chest, arms, shoulders…
Those tend to be the body parts they focus on.
And outside of some random pull ups – most the newer lifters these days tend to put the back on the… well, back burner.
However, if they knew how important having a strong back and core truly was…
They’d not only work it more – but they’d make it a priority.
In my hierarchy of lifting…
Back is right up there with legs – either could go in the number one slot.
Not only isn’t necessary for strength…
It’s necessary for LIFE.
If you want to stay mobile throughout your years on this planet – you need to take care of your back…
And creating a strong and powerful back SAFELY – will go a long way to ensuring that happens.
That being said…
Who better to look at for a STRONG back – then the pinnacles of muscle development – the biggest Mr. Olympias that have ever existed.
Mr. O’s On Back Development
In the realm of bodybuilding – few titles hold as much prestige as that of Mr. Olympia…
It’s the pinnacle of the sport – and one attribute they’ve all shared in common has been an awe-inspiring back.
So, if you’re determined to carve a back worthy of the gods of Olympus…
Why not learn from the very best?
Let’s delve into the training regimens of seven Mr. Olympia legends…
And see if we can’t create the ultimate back workout to add substantial size and power to yours.
1. Arnold Schwarzenegger – The Blueprint for Excellence
Arnold’s back routine was all about variety and intensity.
So, if you were to take a few aspects from The Oak’s workouts – we’d want to incorporate wide-grip pull-ups, T-bar rows and deadlifts to channel his classic aesthetics.
Of course, getting his intensity is a harder task…
But not impossible.
2. Lee Haney – Master of Symmetry
Lee Haney’s was the most winning Mr. Olympia of all time…
And his back was a VERY big reason for winning 8 of those titles in a row.
TotalLEE Awesome’s method involved high-rep lat pulldowns and cable rows, ensuring both width and thickness.
3. Dorian Yates – The Shadow’s Secret
Dorian Yates was called The Shadow for a reason…
He cast a HUGE one – and his Blood & Guts workouts were legendary.
Dorian’s game-changing technique included deadlifts, bent-over rows, and his signature “Yates Rows” – which emphasize thickness and detail.
4. Ronnie Coleman – The Mass Monster
“Light weight, baybay!!!”
Ronnie’s battle cry always came before an amazing lift that defied human ability…
And Ronnie’s workout featured heavy bent-over rows, barbell rows and T-bar rows to build that iconic, monstrous back.
5. Jay Cutler – The Modern Marvel
Some say that Jay Cutler’s time as a Mr. Olympia champion came a few years to late – as some believe he beat Ronnie Coleman the two before he actually won.
Jay’s method includes machine rows, hammer strength pulldowns and one-arm dumbbell rows for complete development.
6. Flex Lewis – The Welsh Dragon
Flex may have been one of the smaller competitors – but he’s considered a giant amongst Olympia champions…
He won the 212 title 7 times before retiring.
Flex’s distinctive approach focused on cable pulldowns, underhand barbell rows and machine rows for detail and density.
7. Phil Heath – The Gift
There are some that say Phil was the most genetically gifted Olympia ever…
His lines, density, size and conditioning were incredible.
Phil’s method includes pull-ups, seated cable rows, and wide-grip lat pulldowns for a V-tapered, powerful back.
So, there you have a breakdown of their styles and exercises…
But it’s time to see if we can work them into a working routine that will build size and strength.
To answer that hypothetical – of course we can…
The answer lies in strategic planning and periodization.
The Ultimate Mr. O Back Blasting Workout
You ready to lift like an Olympian?
Well, here you go…
But be warned: it’s not the meek.
Warm-up:
5-10 minutes of light cardio to get the blood flowing
Dynamic stretching to loosen up the upper body
Main Workout:
Wide-Grip Pull-Ups – 3 sets of 8-10 reps
Deadlifts – 4 sets of 6-8 reps
T-Bar Rows – 3 sets of 8-10 reps
Bent-Over Rows – 4 sets of 6-8 reps
Lat Pulldowns – 3 sets of 8-10 reps
Seated Cable Rows – 3 sets of 8-10 reps
Cool Down:
Static stretching to enhance flexibility and reduce muscle soreness.
There you go!
With this comprehensive workout – inspired by the legendary Mr. Olympia champions – you’re all-but-guaranteed to add a little bit of size and strength to your back…
If not a LOT of size and strength.
When it comes to building it’s important to remember…
It’s not just about lifting weights – it’s about pushing boundaries.
Our ancestors all needed strong backs to survive…
Do them proud.
“Everybody wants to be a bodybuilder, but don’t nobody wanna lift no heavy ass weight.” – Ronnie Coleman
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