Strengthening the back muscles can enhance posture, prevent injury, and help provide bodybuilding success. Young bodybuilders should select the optimal exercises to develop their backs as their muscles mature.
On Oct. 7, 2024, Dr. Mike Israetel trained the youngest Classic Physique IFBB Pro bodybuilder, 20-year-old Anton Ratushnyi, to demonstrate and analyze practical back hypertrophy exercises that young bodybuilders can incorporate into their routines. Try these back-building exercises and additional tips below:
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The Basics
Dr. Israetel is astonished at how Ratushnyi, originally from Ukraine, has sculpted such an impressive physique at such a young age. Young bodybuilders can benefit significantly from building a solid foundation of technical skills, muscle development, and strength, which will serve them well as they mature in the sport.
Israetel suggests that young bodybuilders aiming to bulk up should train their backs approximately twice a week. Each training session should focus on fundamental, intense exercises that promote muscle growth and induce significant fatigue, which young athletes typically recover faster from.
The fatigue will be high, but the raw stimulus magnitude — amount of muscle growth stimulated — will be massive.
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Back Exercises for Young Bodybuilders
Below are the back exercises Israetel suggests for young bodybuilders:
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Pull-Ups
Dr. Israetel begins Ratushnyi’s workout with pull-ups as a warm-up. (1) Dr. Israetel coaches Ratushnyi to use slow, controlled movements, emphasizing a deep stretch.
Ratushnyi incorporates isometric holds and performs dead hangs. He concludes with a few partial reps. A study published in the Journal of Strength and Conditioning Research suggests that adding partial reps can significantly promote muscle hypertrophy. (2)
Israetel’s Thoughts on Pull-Ups
- It’s acceptable to maintain the same range of motion.
- Since extended partials can be effective, try descending halfway and gradually releasing to achieve a deep, full stretch.
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Barbell Rows
Dr. Israetel discusses the intention to implement an advanced rowing technique that stresses hinging at specific positions of the row rather than rounding the back. This enables the extension of sets and increases tension during the stretch.
Ratushnyi performs the rows standing on an elevated surface using weight plates. After three sets, minimizing momentum, Ratushnyi transitions to the final back exercise.
Israetel’s Thoughts on Barbell Rows
- At the starting position, keep the torso low and chest out.
- Never round the back.
- Hinge at the lower and upper positions.
- Master basic barbell rows before moving to advanced hip hinge variations.
Deficit Deadlifts
During deficit deadlifts, Dr. Israetel instructs the Ukrainian bodybuilder to lock out each rep; otherwise, it won’t count. Ratushnyi continues executing slow and controlled movements to engage the glutes, hamstrings, and back.
Israetel’s Thoughts on Deficit Deadlifts
- For safety, maintain a tight core and neutral lower back (no rounding) when performing max-load deadlifts.
- For hypertrophy, the back moves into flexion and extension. This can be done when using lower weights.
- This method bulletproofs the back, especially when performing exercises in a flexed position.
References
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Goto, M., Maeda, C., Hirayama, T., Terada, S., Nirengi, S., Kurosawa, Y., Nagano, A., & Hamaoka, T. (2019). Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men. Journal of strength and conditioning research, 33(5), 1286–1294. https://doi.org/10.1519/JSC.0000000000002051
Featured image: @anton_swl on Instagram
