Get Golden-Era Back Workout for a Cobra Back
As the gyms and exercise equipment get better with new research and technology, more people are falling into the trap of “optimal lifting”, meaning they are relying solely on machines in their back workouts. A chiseled V-taper is the result of a carefully crafted workout.
While the machines can bring you the separation and definition, really chiseling in the fine details, if your goal is the golden-era aesthetics, you’re better off sticking to the old school back workout. Guys like Arnold Schwarzenegger and Mike Mentzer didn’t look like they did by doing using machines.
That being said, for the Golden Era back workout, we’ll be focusing on compound movements for building width and thickness in your back.
The Golden Era Back Workout
Pull-ups – 50 Reps
Pull-ups should be a staple in your back workouts, whether you are trying to replicate the old school look or not, they are one of the top back exercises that you can do. Start your back workout with 50 reps of military-style strict pull-ups. Don’t use momentum by swinging your legs or jerking to lift yourself up.
If you can’t complete the 50 reps in one set, use as few sets as possible. Shorten your rest periods between sets to keep the tension on your lats. Use a pull-up assist machine if you can’t perform bodyweight pull-ups.
Deadlifts – 3 Sets 8-6-4 Reps
Perform the deadlifts at the beginning of the workout to exhaust your backs, building incredible thickness in the posterior chain. A good back workout should be as brutal as a leg workout done to the max. Deadlifts are a compound exercise and one of the key movements to build strength, conditioning and muscle mass.
Since you’ll be performing fewer reps on the deadlifts, your goal should be to move as much weight as possible. Make sure you’re don’t lose your form while performing the exercises listed in the workout.
Behind the Neck Lat Pulldowns – 3 Sets 15-12-10 Reps
Behind the neck lat-pulldowns can better recruit your lats as compared to the orthodox version where you pull to upper chest. While the vertical pulling exercises work the width of your back, the rowing movements work the thickness.
It’s important to have a mix of pulling and rowing movements to build a cobra back. People with stiffer shoulder joints can have a problem performing the exercise and should warm-up their rotator cuffs before beginning to train.
T-Bar Rows – 3 Sets 12-10-8 Reps
T-Bar rows are one of the most underutilized back exercises and are sadly fading out in many gyms. If you don’t have access to a T-bar row machine at your gym, you can perform the exercise on a barbell by placing one side in a corner and attaching a V handle.
Bend over at your hips so your upper body forms a 60-degree angle with the floor. As you pull the bar towards your chest, pause and contract your lats at the top of the movement. Return to the starting position and repeat for the recommended repetitions.
Dumbbell Pullovers – 3 Sets 12-10-8 Reps
Dumbbell pullovers are incredibly effective in shaping the v-taper. Lie down across a flat bench and place your shoulders on the bench. Your knees should be bent, feet placed flat on the floor, and hips as close to the floor as possible.
Hold a dumbbell right above your chest with your elbows slightly bent. Maintain the slight bend in your elbows as you lift the dumbbell off your chest and lower the dumbbell to the floor when it passes over your head.
Barbell Rows – 3 Sets 12-10-8 Reps
Barbell rows target the upper and middle back and help in building the thickness in your back. Pulling the barbell towards your lower abdominal will target your middle back and bringing the bar towards the upper abs will train your upper back.
Using the wrist straps can help you get a better pump in the exercise as it eliminates the wrist and forearm recruitment. In the compound exercises like the barbell rows, your grip strength is more prone to fail before your back.
The Best Supplement to Help Build an Old School Back
Now back in the day, bodybuilders had some pretty high levels of testosterone naturally. Nowadays with the amount of microplastics and processed foods, combined with the stress of everyday life; testosterone levels are naturally lower than they were back then. That being said, finding a good supplement to keep you healthy and boost testosterone levels can really help you build that old school physique, and MuscleMeds has the solution.
Men's health is crucial, and from your immune system to your testosterone levels, Vitamin T has you covered!
You can purchase your multivitamins and testosterone boosters separately, this can be difficult and you may not be getting everything that you need, which is why Vitamin T is a great supplement to take especially when you are training for that old school look. Vitamin T is not only a top of the line testosterone booster, but also a men’s multivitamin, to support you being at peak physical performance.
Do not ever let yourself get improper micronutrients, as these are the things that really help to build up your immune system and help you be at your best.
Golden Era Back Workout Wrap Up
Overall it comes to building a great looking back, you cannot go wrong with an old school back workout filled with classic exercises.
Who do you think has the best back? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements
