Cleverly Titled Back Training Article

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NOTE: Before we get into the thick of things, let me first just apologize.  I know you guys were expecting a ‘cool’ title like “Back to Basics” or “Big Back Attack” or some trite bullshit like that.  I don’t blame you—years of reading fitness magazines will do that.  And to be honest, naming stuff like that is kinda fun; in defense of my ego, I’m willing to say that in the past, I’ve come up with some nice ones.  This time, though, I couldn’t do it.  All the good have already been used. While I may buy into corny names, I refuse to be unoriginal.  And so, bereft of a witty pun, I decided to go with the above—which is still kind of amusing, in a snarky and ironic sort of way. It was the best I could do; so do me a favor validate it with a chuckle.  Thanks.

Whether you’re an aspiring bodybuilder hoping to see his back from the front, or an intermediate trainee looking to add some intimidating muscle, a strong, dense back is one of the hallmarks of a great body.

Aesthetically, the back has the most potential for impact:  Seen bare, its many muscles can move individually or in concert with one another, creating an effect that is part artistic tapestry, part topographical map. Seen clothed, a big back shows through any shirt, jacket or parka; a guy with prominent posterior looks big and powerful from any angle.

And for guys just lookin’ to get sexy, a well developed back is the key to achieving the v-taper associated with a healthy body.

For WOMEN, a well-developed back can help emphasis your hourglass look and create instant sexification in a strapless dress.

With that in mind, what follows is a 6-week back specialization program designed with you in mind.  Nearly every facet of both back training and specialization training was considered.  Things that were deemed unnecessary (or beyond the scope of this program) were thrown away.  What remains is the essentials: a combination of varying volume and some incredible exercises, all designed to bring you to the next level of your development.

Specialization Training Refresher

As I mentioned in my recent post on specialization training , I believe that there are a few necessary principles to follow for any program intended to rapidly increase the size of a single muscle group:

  1. High Frequency – At least 3 workouts per week, preferably every other day.
  2. High Weekly Volume (moderate volume each workout, though) – ~50 sets per week in various rep ranges
  3. Moderate High Intensity – 90% of max weight in any rep range
  4. Large Variety of Exercise Types – workouts include compound, explosive, isolation, unilateral, and ‘wacky’ or unfamiliar exercises.

When writing a program specializing a body part, I stick with the above, and normally assign 3 individual training days, rotated as frequently as possible. I prescribe such programs for short durations (3-6 weeks) and maintain other body parts with a fully body circuit performed once per week.

When prioritizing back, though, I take it a step further; with so much confounded complication going on back there it becomes necessary to be a bit more exacting.  To that end, I insist on four separate back workouts, each with its own intended goal.

“Back” Training Is Inadequate

Why so specific? Well, simply, because there is too much going on back there for it all to be considered a single muscle group. In the words, saying you’re going to train your back is like saying you’re going to train your front.

This thought addresses the uber-complicated musculature of the area itself; essentially “the back” is simply made up of too many muscles attached in too many places, doing too many things to be considered a single muscle group or be targeted with a single session.

The upper back is made up of a myriad of different muscles, most of which have multiple functions, and have various fiber make-ups.  And, as if many different fiber types weren’t annoying enough, things are further complicated by the fact that our multi-layered posterior chain is composed of muscles whose fibers run in all different directions.

While I have no desire to turn this into a lecture on posterior anatomy, a quick overview of the area is in order.

Latissimus Dorsi: Translating literally to “big back muscle,” the primary role of the lats is to make you look hyooooge in tight t-shirts.  Aside from that, the muscle serves to conduct functions such as extension, adduction, and medial rotation of the shoulder.

Teres Major:  Originating on the outer (lateral) edge of the scapula and attaching to the humerus, the Teres muscles work with the rotator cuff muscles muscles to stabilize the shoulder joint and works with the Latissimus Dorsi muscles to move the humerus posteriorly.  The teres major is heavily involved in everything from high-fives to Wii Tennis.

Rhomboids (major and minor): The rhomboids are a muscle group located deep to the latissimus dorsi that lies in between the shoulder blades. Their main role is to adduct or retract the scapula; that is, to bring them together, towards the spinal column.  I have no joke to include here.  Sorry.

Trapezius*: This is a long, trapezoid-shaped (hence the name; clever, eh?) muscle that runs down the upper section of the spinal cord, originating at the base of the skull and attaching down in the middle to lower back.  With fibers running in many directions, the traps perform several actions, which include scapular (and clavicular) elevation, scapular adduction, and scapular depression.

* For our purposes, we’re mainly going to be concerned with mid and lower traps.

Of course, this is not a complete list, and I beg the forgiveness of the anatomy geeks among you for these quite basic descriptions, but I want to keep the focus on training.  The above is enough to get us started.

Training Considerations

PLANE OF MOVEMENT: Given the sheer multitude of muscles, and the function of each, for the purposes of increasing size of your entire posterior upper body over a 6-week period of time, it is by far more effective to split your training into days primarily dedicated to one plane of movement: two days dedicated to vertical pulling and two will be dedicated to horizontal pulling.

REP RANGE:  As I mentioned above, and as I stated in my previous article, in order for a specialization program to be optimally effective, it must cover a multitude of rep ranges.  For most muscles (particularly smaller groups, like biceps or triceps), it is effective to utilize a variety of rep ranges each workout.  With larger muscle groups (especially legs and back, it isn’t the case.

For larger muscle groups, a wide intensity spread generally crosses too many borders to be maximally effective: that is, the focus of the training stimulus is lost and the results are not optimal.  By staying training within a narrower spread of reps, the training session with the Law of Repeated Efforts and generally elicit a more favorable response to the training effect.

To that end, the aforementioned training sessions will be dedicated to a particular rep range.

The Workout(s)

It is important to note that these are specialization workouts: they are intended to work the targeted body part.  They are quick, painful, and effective.  Consisting of less than 20 sets per workout, they should take you no longer than 35-40 minutes.  Get in, get out, grow.

Low Rep Horizontal Plane Training

A) Bent-Over Barbell Row w/ 3 Second Pause (supine grip)

Sets:  6
Reps: 3
Rest: Begin at 45seconds. Each set, add 5 seconds of rest.

Note: hold for 3 seconds at the top of the movement. What should be mentioned is that this hold will necessitate that you use weight that is probably slightly below what you would normally estimate as being your 3RM. Therefore, use your 5RM.

B) Explosive 1-Arm Bodyweight Row

Sets: 5 per arm
Reps: 6
Rest:  15 seconds between arms, 45 seconds between sets

        Note: Perform in a smith machine or power rack.

C1) ‘Wrong-Way’ Cable Rows with V-Handle
: These are to be done “Arnold Style” – Rather than maintain a completely upright posture, allow the weight to pull you forward a bit on the negative (you may also protract your shoulders).  On the negative, pull back with your upper back, shoulders, and generate a bit of  force with your lower back.  This allows for a much greater stretch and contraction of the traps, rhomboids, and lats—and used correctly, extreme growth.  Just be smart with the weight and don’t blow a disc.

Sets: 3
Reps: 8
Rest: 60 seconds, then move to C2 

C2) Sternum Chin-Up
Description: Take an underhand grip on the pull up bar and get ready to feel silly.  Lean back as far as you can during the chin, aiming to perform a lever as you do.  That is, in the end position of the chin up, your goal is to be as horizontal as possible. 

Sets: 3
Reps: 6-8
Rest: 90 Seconds, then back to C1 


Higher Rep Vertical Plane Training

A) Mechanical Advantage Pull Up Drop Set
: Begin with a wide grip pull up, then narrow grip, and finish with a parallel grip. This is ONE set. Each pull-up should be performed from a dead hang, with the strictest form possible.

Sets: 1
Reps: For each phase of the drop set, terminate 1-2 reps shy of failure
Rest: 5 seconds between phases.

B) Single Arm Cable Pull Downs

Sets: 4
Reps: 10, 10, 8, 8
Rest: Zero seconds between alternations, 60 seconds between sets

NOTE: Perform 10 reps with your right arm, then 10 with your left. Without resting, perform 8 more reps with your right arm, and 8 more with your left.  That’s ONE set.  You will perform 4 sets, for a total of 54 reps per arm

C) Bent-Over Straight Arm Press Down (rope attachment)

Description:  Set an adjustable cable pulley to roughly belly-button height.  Stand about 4 feet from the pulley and bend at the waist. Your head should be just below the pulley.  From here, execute a straight-arm press down. Pause at both phases of the movement, allowing for maximum stretch and contraction.

Sets: 3
Reps: 12-15
Rest: 60-75 seconds between sets

D) Jump Pull-up
: Crossfit style jump pull-ups from a platform of some kind; this pull-up variant is exceptional for increasing your ability to close the gap on the last part of a pull-up ROM; also incredible for density and adding size, if used correctly. Be sure to actively pull yourself up and push yourself down from the bar; focus on flexing and squeezing the entire 30 seconds.

Sets: 2
Reps: As many as possible in 30 seconds.
Rest: 30 seconds

Note: This exercise is done for time, not reps.  Simply perform as many as possible for the given time period.

E) Mechanical Advantage Pull-up Drop Set

Description: Begin with a wide grip pull up, then narrow grip, and finish with a parallel grip. This is ONE set. Each pull-up should be performed from a dead hang, with the strictest form possible.

Sets: 1
Reps: For each phase of the drop set, go to failure.
Rest: 10 seconds between phases. 

Higher Rep Horizontal Plane Training

A) Compound Row
: I first started doing this exercise about four years ago, and truth be told I thought I made it up. I called it the “Roman Row.”  Then Nick Tuminello published an article with the same exercise; evidently, he is not an arrogant bastard like me, and didn’t name it after himself. He called it the Compound Row. We’ll use his name. In any event, while this isn’t a great mass builder, it is particularly effective for increasing mind muscle connection and preparing you for maximal recruitment for the rest of the session.

Sets: 1
Reps: 15-18
Rest: 20 seconds then proceed to B

B1) Chest Supported DB Row

Sets: 3
Reps: 8-10
Rest: 30 seconds, then proceed to B2

B2) Side-to-Side Inverted Row
: In a Smith Machine or power cage, set a bar to about waist height. Laying underneath, take the bar in an overhand grip.  Pull yourself up and to one side, then lower down to the middle. Repeat for the other side. That’s one rep.

Sets: 3
Reps: 16 (8 per side)
Rest: 30 seconds, then return to B1.  After your last set, rest 90 seconds and proceed to C

C) Standing Cross-Body Cable Row
: Stand offset to a cable attachment. Pull across your body, completing a row.

Sets: 2
Reps: 10, 10, 10, 10
Rest: Zero second between arms, 90 between sets.

NOTE: Complete 10 reps for your left arm, then 10 reps for your right. Switch immediately back to your left arm, then your right again. That’s ONE set.  Rest 90 seconds and complete a second set. Rest 90 seconds then proceed to D. 

D) Mechanical Advantage Barbell Row Drop Set

Description: begin with a wide spaced overhand grip; then proceed to narrow overhand and finally underhand. Begin with a weight you can lift roughly 15 times on the first phase.

Sets: 2
Reps: Work until failure on all phases
Rest: 10 seconds between phases, 140 seconds between sets.

Low Rep Vertical Plane Training

A1) Snatch Grip Rack Pull
Description: In a power rack, set the pins to around thigh height.  Take hold of the bar in a snatch grip and hoist that bitch.

Sets:  5
Reps: 3-6
Rest: 45 seconds then move on to A2

Note:  Hold at the top of the movement for at least 5 seconds, or as long as possible, whichever comes first. Use straps.

A2) Alternating Single Arm Cable Pull Down
: Holding one side of a V-handle cable attachment in your left hand, pull down and back, squeezing the lat as hard as possible during the entire range of motion.  Slowly return the weight to the starting position, and pass the attachment off to your right hand.

Sets: 5
Reps 6-8
Rest: No rest between arms, rest 30 seconds and return to A1. After your 5th set, rest 90 seconds and move on to B.

B) Negative Only Weighted Chin-Up

Sets: 4  Reps: 4-6
Rest: 60 seconds between sets. After your last set, rest 90 seconds and proceed to C

Note: Select a weight you can perform 1-2 concentric chins with. Do not perform the concentric, simply control yourself down over a period of 3 seconds per rep. Use a stool or bench to get back into position.

C) Explosive Pull-Up

Sets:  1
Reps:  Explosive singles till death.  Okay, extreme failure.
Rest: 2 seconds between reps.

Note:  Set yourself up under the pull up bar, hop up, and hold.  Pull yourself up explosively as fast as you possibly can.  Your goal should be to get your waist above the bar.  Control your descent only casually.  Drop to the floor, shake your arms out, rest 2 seconds, and do another.  As you fatigue, begin to use the explosion to assist the movement—that is, use the momentum from your jump towards the bar to help perform the pull-up. Repeat this until you either die, or cannot do anymore. Your call.

Full Body Workout for Maintenance

As I mentioned in the post on specialization, it doesn’t take that much to make sure you don’t lose size or strength on body part that aren’t being specialized. A full body workout once per week is enough to provide stimulus and maintain everything.

This is the workout you’re going to be doing to maintain the rest of your size and strength for all other muscle groups.  There are 6 exercises listed, but how your set the workout up is up to you.

I’ll just give three rules:

  1. This workout is to be no more than 15 total sets.
  2. No more than 3 sets on any single exercise
  3. The reps per set should not exceed 10. (Generally, lower is better.)

That’s it.  The rest is up to you.

Here are the exercises:

Front Squat
DB Low Incline Chest Press
Romanian Deadlift
Reverse Lunges
Push Press

Here is your Plan of Attack to Get a Huge Back (sorry, couldn’t resist).  Okay, okay.  This is your schedule for the next 6 weeks.









Week 1

Workout 1


Workout 2

Full Body Workout

Workout 3


Workout 4

Week 2


Workout 1

Full Body Workout


Workout 2

Workout 3


Week 3

Workout 4


Workout 1


Workout 2

Full body Workout


Week 4

Workout 3


Workout 4


Workout 1

Fully Body Workout


Week 5

Workout 2


Full Body Workout

Workout 3


Workout 4


Week 6

Full Body Workout

Workout 1


Workout 2

Workout 3


Workout 4

Closing Thoughts

There you have it: a six-week specialization program that will give you the posterior development and definition, without compromising the rest of your body.

Whether you’re a guy trying to pack on size, or a woman trying to pack on sexy, after six short weeks, you’ll be ready to go.

About the Author

John Romaniello is a level 70 orc wizard who spends his days lifting heavy shit and his nights fighting crime. When not doing that, he serves as the Chief Bro King of the Roman Empire and Executive Editor here on RFS. You can read his articles here, and rants on Facebook.

Comments for This Entry

  • Ty C

    Great plan, however what would you suggest for those of us who are currently in the middle of a program and could only really afford to tack on 1 day of additional workouts. If one were to make it a single back focused exercise per week, how would you go about it?

    September 30, 2015 at 10:33 pm

  • paul

    Haha. Sorry, but I just have to say, Latissimus Dorsi translates literally to "widest of the back", not "biggest back muscle."

    April 14, 2014 at 2:35 am

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  • The Dude

    About to redo this again. Stopped halfway last time; however, I just finished a chest specialization and oh boy, I have been getting many compliments!

    August 4, 2012 at 3:40 pm

  • Bob

    I would love a shoulder and arm specialization program!

    April 19, 2012 at 1:30 pm

  • Austin F.

    So i have a proportionally huge back thanks to good role models in my early years making me do tons of back & leg workouts, instead of the mirror beach muscles.  I really want to focus on striating and defining my "christmas tree" in the low back, b/c everything else looks good, (and I'm purely basing this on my non-professional self-assessment.)  Ideas for this?  My main holdup is that I had a compression fracture @ L2 in 2004 that prevents me from doing really heavy work, or excessive reps.  High volume training kills me b/c I sit a lot of the day at work.  Am I going to have to be content w/ what I have, and call it merely an issue of getting lean all over?  I'm 6'2, 212-220 @ 5-7% depending on the month.

    April 17, 2012 at 8:41 pm

  • Mark Adams

     I always come here first when I'm starting a new program or searching for ideas, your info is always top notch and well thought out.  I would love to see a specialized program for legs someday, specifically to strengthen knees (poor patella tracking/weak vastus medialis) and build bigger calves. Thanks and keep bringing awesome articles

    April 17, 2012 at 7:16 am



    April 14, 2012 at 11:38 am

  • Heart Rate Monitors

     The workouts are great.I really need a back that is real sexy and I am going to try all what you said.Thankx for sharing such a great deal of fitness.

    April 3, 2012 at 5:38 am

  • Gotstrength

    Looking forward to giving this a try. How about a specialization program for ppl with under developed pecs and over developed triceps and anterior deltoids

    March 22, 2012 at 11:01 pm

  • Mark Fraijo

    Been following this to the exact rep and set and must must say I can already see some improvement and definition in my back. Been following the Lean Gains approach and I will add Intermittent fasting once a week, twice a week a month, and have seen some amazing results. Roman's Back Specialization Navy SEAL cardio training on "Back Days" Lean Gains Intermittent Fasting (Eat Stop Eat) Phenomenal Results!

    March 20, 2012 at 5:23 pm

  • Ian Estabrook

    Awesome article, Roman. There is a lot of great info in here that dispels many common bodybuilding myths. Definitely sharing this. Also, I emailed you again about training. Just wanted to make sure you got it. Awesome stuff, man!

    March 19, 2012 at 8:10 pm

  • Geowkis

    this was so great to come across, i have been wanting a program like this. i am going to start on it right away, will see the results in 6 weeks. i would like a specialist program for the chest, mine is soo bad, i believe after the back program the chest might come easier?

    March 18, 2012 at 8:13 pm

  • Justin

    I've never tried training this way but will give it a shot. It would be awesome if you could post articles on specialization programs for the upper leg (would you focus on only the quads or hams or can you specialize on both?) as well as smaller muscles (calves, shoulders). Is it safe to assume that we could just sub chest exercises into the back program if we want to specialize for chest?

    March 17, 2012 at 10:27 am

  • Comutiii

    Looks great.  How about a shoulder specialization routine?

    March 15, 2012 at 5:28 pm

  • Nyrton

    Thank you Roman for the workout, there were lots of new exercises. Definitely worth trying it out. It would be great if you could do the same type of specialization for chest and legs. N.

    March 15, 2012 at 1:07 am

  • Sammy

    Would really love to know how to tone underneath the buttocks. Squats and leg raises just don't seem to be enough

    March 14, 2012 at 6:16 am

  • Valentineruth

    wOW wOW Wow! love it! Thank you

    March 14, 2012 at 5:00 am

  • Matt

    Great post Roman! Definitely going to do this one a bit later in the year. What's next? Legs bru! Gotta be legs!!!

    March 13, 2012 at 10:29 pm

  • Robert

    That is crazy but im down!

    March 13, 2012 at 6:13 pm

  • Nygell

    Another great post! Thanks Roman! For me I would love to a shoulder and arms post.

    March 13, 2012 at 5:30 pm

  • Parker

    chest please

    March 13, 2012 at 4:42 pm

  • FBST

    Chuckles!! We want a chest one we can chuckle some mo'

    March 13, 2012 at 12:31 pm

  • Pat

    Roman,  The program is very clearly defined. Thanks for the direction. What is your Nutrition during this considering cardio is out of the picture. I understand you will be getting conditioning based on the tempo of some of the workout and the full body circuit. I am assuming protein consumption must increase to help build the mass you are looking to achieve.  Question: What Supplementation do you suggest to help recovery on such a singled-out muscle?  Hope to see another specialized workout for chest. Thanks always for the informative content.

    March 13, 2012 at 10:34 am

  • erin

    Great post!  Would love to see a chest and leg specialization program.  Keep 'em coming!

    March 13, 2012 at 9:50 am

  • Rohanjgeorge

    I am gonna get started right away!! Will tell ya 6 week later!!

    March 13, 2012 at 8:24 am

  • Trevor

    great workout, looking forward to trying this intime for summer.

    March 13, 2012 at 8:10 am

  • steve

    Awesome!! Loved the videos. Have tried the arms workout - this back stuff is what I need.

    March 13, 2012 at 7:16 am

  • Isaac Ho

    Great article Roman as usual. I appreciate you throwing the compound row in there and some other ones I haven't seen in a long time. I needed some upper back thickness! 50 sets per week is what Eric Cressey suggest when he added 8 lbs to his upper back! Good stuff! I'm always looking for bright spots!

    March 13, 2012 at 5:49 am

  • CQ

    Love it!! I've never tried specialization before so I am looking forward to trying when I finish current programme. Would love to see a lower body/leg specialization programme and also, I have one question: For arms would you combine triceps, biceps and forearms into the one programme???

    March 13, 2012 at 1:29 am

  • Jim

    Awesome article. Much appreciated and will definitely try it.

    March 13, 2012 at 1:22 am

  • Cflynn109

    Thanks for a great post Roman, can't wait to give it a shot after my current program ends next week. Was looking to add some size after the fat loss program I'm currently on.

    March 12, 2012 at 9:33 pm

  • Shawn

    Thanks fro doing this Roman! This is excellent. My pull up strengths is lousy, so I need this. I'd like to see a leg specialization routine. And how about sending out the affiliate link again to the woman who could do 30 pull ups and was selling the pull up routine. I lost that email. Cheers and thanks again!

    March 12, 2012 at 9:22 pm

  • CoachKoosh

    Great article, but you really did a disservice by not allowing your readers to "name this article". The results would have been hilarious. "Pullup to this article!" 

    March 12, 2012 at 6:45 pm

  • Hamzax7

    I really want to see a Shoulder OR Arm Specialization routine! I think I just lack knowledge in how to train them properly, seeing a post about either one of them would be a HUGE help 

    March 12, 2012 at 4:55 pm

  • sara donahue

    This looks like an awesome workout. I can't even do one pull-up yet, so I think most of this workout would be beyond my current strength level. Maybe I can modify it for me somehow...

    March 12, 2012 at 4:29 pm

  • Kaz

    Thanks a lot !

    March 12, 2012 at 4:01 pm

  • Bryan Breeden

    Thanks for the back work  write up you did. I am going to try it.  do you have a back and chest write up ?  I have been doing your arm work out and so far so good. Really enjoy reading your write ups. Bryan

    March 12, 2012 at 3:54 pm

  • joe

    Will definitely try this.. absolutely love the variety.  Would like to see your take on chest specialization.  I've tried doing 200+ pushups 5x a week in the morning on top of my 2x a week chest training.  Grew a little bit but not much in 6 weeks.  It could be because I was also focusing on my back as well... maybe I should've stuck with one at a time?

    March 12, 2012 at 3:23 pm

  • Dustin

    I noticed in one of your last posts that you sometimes worked out 2x per day. Is there anyway that you could use this format to execute two different specialization programs together? Or is this just overtraining? Let me know!

    March 12, 2012 at 3:08 pm

  • DavidinOK

    Thanks for the new workouts! I wish it was already workout time so I wouldn't have to wait!

    March 12, 2012 at 2:20 pm

  • Jprather

    Struggling to convince myself not to do this until I've gotten under 15% bf or so...

    March 12, 2012 at 2:14 pm

  • Elizabeth

    I love the article but was wondering what specifics you could target for people like me. I just had back surgery due to a decompression (LAM...Something). So the disk was removed as it was causing me extreme sciatica and pain all throughout my lower back and legs. I was this way for 10 months and have rehabbed back to walking upright and with my legs straight. I am still in pain, but trust me when I say this pain is bettter than the hell I was in last year. My surgery was Jan 17, 2012. I also have other bad discs in my lower back L1-5 are the problems. L5 was taken care of. I still wake up stiff and have hip pains and the right side still hurts to the point that I would assume a herniated disc again, but it was removed. What can I do that will help me lose weight again and improve my back. I see all those exercises and honestly, they will hurt me more. I have been walking more and using the Leg Magic thing slowly to get back to mobility. I can't afford to reinjure myself, but need my lower back strength again. I am 32 (in April) mother of 2 who pet sits for a living. Any tips or tricks that you can find would be great. Thanks, Liz

    March 12, 2012 at 2:12 pm

  • David_harper

    Thank you.

    March 12, 2012 at 2:01 pm

  • Jessicapusey

    I love this workout but I am really looking forward to a specialized program for my abs and love handles!!!! PLEASE

    March 12, 2012 at 1:36 pm

  • Eric

    Great program! I used it last summer when recovering from a nerve injury in my leg. Made great progress and increased my pressing numbers as well as adding some thickness to my back. Great work Roman!

    March 12, 2012 at 11:38 am

  • Bruno Fontinhas

     Great Roman! I wanna see leg program! That would be awesome. Thanks

    March 12, 2012 at 7:59 am

  • Robbie Gonsalves

    Thanks, Roman!  Can't wait to do this routine.  I'd like to see a chest specialization workout, personally.  And then a shoulder one.   

    March 12, 2012 at 1:04 am

  • Cor24

    Great article, looking forward to trying it out, and using this article with the previous post to develop my own programs

    March 11, 2012 at 9:40 pm

  • Repetskaya Oksana

    Thanks a lot for the fantastic workout and a LESSON! :-)

    March 10, 2012 at 4:19 pm

  • stiffsailor

    Thanks for the program. Looks great. I think I'll give it a try. Btw, the link to "Bent-Over Straight Arm Press Down (rope attachment)" is wrong (goes to negative chins video), but I think I understand what you're talking about. Also, there's no video for "Standing Cross-Over Cable Row". Is this the one?

    March 10, 2012 at 3:48 pm

  • Clement

    Thanks for another great, free programme. I feel one downside of most specialization programmes is that there is no recommendation for how to train the other body parts. You've included a maintenance session, though, which makes this such a complete, awesome programme. I look forward to your next article. Your recent posts have been just so informative that I've been vociferously gobbling them up!

    March 10, 2012 at 1:34 pm

  • Rocky

    Shoulder or arm specialization would be awesome. Hopefully with lots of forearms involved. But how much size should you expect to see after completing a specialization program like this?

    March 10, 2012 at 9:48 am

  • Angel T

    I am going to try it.  On the next blog, please Chest specialization.

    March 10, 2012 at 8:28 am

  • Chrisbickley55

    Any nutritional guidlines when doing this workout? Any key points?

    March 10, 2012 at 6:43 am

  • Matt Letten

    Throwing out gems left and right. I've really enjoyed getting inside your head on these last couple posts! insightful.

    March 10, 2012 at 1:29 am

  • Tyler Carter

    Musculature of the back seems to be the most common deficiency I've seen, despite the considerable visual impact.

    March 10, 2012 at 1:24 am

  • Darren

    Definitely heroic, and thankfully ive been introduced to most of these exercises. Going in the Roman Archives for sure.

    March 9, 2012 at 11:25 pm

  • Andrew Edwards

    Looks heroic, perfect for developing the babs (back abs, gettit ;) ), It will be book marked for when i finish my current periodization.

    March 9, 2012 at 10:34 pm

  • Matt

    This was a t-nation article a while back right?  I ran this program a couple times in the past...awesome back workouts.  How about posting something similar for arms, shoulders or legs?

    March 9, 2012 at 7:41 pm

  • Chrisbickley55

    Love the program although i do not know how to do a lot of them without seeing the exercise. Would love a chest specialization program.

    March 9, 2012 at 5:39 pm

  • Daniel Wallen

    Roman,  I have a week or two left on my current routine, and then I believe I'm going to give this a shot.  Pull-ups are my weakest "big lift," plus I'm going on a Jamaican cruise here in 7 weeks, so this should be good for me.  If the ladies at the beach check out my back side during my voyage, I'll totally send you a post card as a thank you.  One question--I have been following LeanGains, and doing the "early morning fasted training"--working out at 6 a.m., sipping on BCAA, and not eating until 12-1.  I have been working out 4 days a week (carb/calories high) with 3 rest days (fat high/calories low).  For the "maintenance" total body workout, do you think the rest day diet would be fine?  Or maybe split the difference between the two?  I'm worried that stuffing face 5 days a week might be too much--although I have not suffered at all from 4 days, so maybe not?  Thoughts?

    March 9, 2012 at 5:20 pm

  • bobby

    Thanks for the program, will try it out. How did you do in your bodybuilding competitions? Also thoughts on the renegade diet?

    March 9, 2012 at 2:31 pm

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