INBA athlete Sep Pouresa displays his 4-year natural bodybuilding back transformation.
A shredded back is an essential part of placing well in bodybuilding shows. It enhances your physique’s muscularity and increases your shoulder-to-waist ratio, which gives you a more vivid aesthetic appearance. Building a strong and ripped back naturally takes time, though. International Natural Bodybuilding Association (INBA) athlete Sep Pouresa showcased his 4-year back transformation on Instagram.
Sep Pouresa resides in San Francisco, California, and is a resident dentist. He competes in the Men’s Physique division. In the INBA competition held in San Leandro on May 21, 2022 (Silver & Black), he placed 2nd place in the Novice class and 3rd place in the Men’s Physique Open division. He also competed at the Pro/Am Battle Against Cancer competition on May 28, 2022, in Corona, CA. Pouresa stated:
“4 year natural back transformation. Was repeatedly told that it wouldn’t be possible to balance dental school and residency with bodybuilding…I guess those 4am mornings paid off… “
You can see his complete 4-year back transformation on Instagram below.
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3x Natural Olympia Argentinian competitor who placed in the top ten at 2021 Natural Olympia in the Classic Physique category, Matias Scopinaro, shared his astonishing 13-year natural back transformation.
Natural Bodybuilding Back Workout
It’s essential to do the right movements to build a muscular back. 2x Professional Natural Bodybuilding Association (PNBA) Figure Open Natural Olympia champ Alondra Chatman shared her back workout.
Alondra Chatman’s Back Workout
Below is what a typical back workout looks like for Alondra Chatman.
- Dumbbell Bent-over Row: 3 sets x 12 reps
- Stability Ball Hyperextension: 3 sets x 12 reps
- Heavy Barbell Row: 3 sets x 8 reps
- Cable Seated Row: 3 sets x 12 reps
- Banded Barbell Row: 3 sets x 6 reps
- Dumbbell Single-arm Row: 3 sets x 6 reps
Nutrition
Of course, the workouts are only half the battle. Your diet is crucial to building a back like an INBA PNBA athlete. In a Generation Iron interview, 3x PNBA Natural Olympia Classic Physique champ Brandon Lirio shared his complete macronutrient breakdown. Lirio maintains a high protein diet–1.75g of protein per pound. Protein is essential for building muscle and repairing muscle tissue.
Natural Bodybuilding Competitions
The INBA PNBA has had many shows this year thus far. Although all shows are essential, some hold more weight than others. For example, this weekend’s past competition–INBA PNBA World Championships, which took place in Florence, Italy on June 25, 2022–was a competition that’s part of the “Road to Natural Olympia” series of shows. Competitors competed for a spot at Natural Olympia, and amateurs who placed well can obtain their pro card.
Some top INBA PNBA contenders entered this show, including Kayla Rowling (3x Bikini Divas Natural Olympia champ), Veronica Malloy (2x Natural Olympia champ), and Tommi Thompson.
The next show will be this weekend, July 2, 2022, in Dallas, TX–INBA PNBA Pro/AM Mr & Ms USA. This show will be a pro qualifier, have prize money payouts, and is a Natural Olympia qualifier for professionals and amateurs.
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