Back Workout Experiment Notes

Importance of the Back

• Impressive Physique: The back is crucial for a powerful looking physique.
• Variety of Exercises: Hundreds of back exercises exist, making it hard to choose the best ones.

Introduction to the Experiment

• Muscle Activation Measuring Machine: "Betty" is used to test the most popular back exercises.
• Goal: Identify the best exercises for back thickness and width and create a reliable back workout.

Testing Overview

• Back Muscles Targeted:
  • Thickness: Mid and lower traps.
  • Width: Lats (upper and lower).
• Sensors:
  • 4 sensors: 1 on mid traps, 1 on lower traps, 2 on lats (upper and lower).

Subjects Involved

• Diversity of Subjects: Included experienced lifters and a beginner, plus a female subject to gather broader data.
• Participants: Myself, Coach Alex, Raza (beginner), and Tony (female subject).

Experiment Variables

1. Weight Control:
   • Equal weight across exercises determined to ensure fair challenge level.
2. Sensor Placement: Smooth hairless skin required for accurate readings.
3. Maximum Voluntary Contraction (MVC): Measured for each subject to ensure accurate muscle activation comparisons.

Testing Procedure

• Design: 1 set of 5 reps with 5-minute rest between exercises.
• Rotation of Exercises: Horizontal and vertical pulling exercises to prevent muscle fatigue.

Data Analysis

• Overall Back Builders: High activation across all subjects.
  • Top Exercises:
    1. Deadlifts: Surprising high activation across all back muscles despite not being traditionally seen as a back exercise.
    2. Bent Over Rows: Heavy loading with overhand and underhand grips influencing muscle activation.
       • Overhand: More mid-back activation.
       • Underhand: More lat activation.

Specific Muscle Activation Findings

• Mid and Upper Back:
  • Top Exercise: Inverted Row (effective for beginners and females).
  • Other Effective Exercises: Wide grip seated cable rows and dumbbell chest supported rows.
• Lower Traps:
  • Top Exercise: Inclined prone Y raises (no weights needed).
• Lats:
  • Top Exercises: Lat pulldowns and pull-ups.
  • Notable Exercise: Lat focus row (better position for lats).

Recommended Back Workout Structure

• Workout Design: Choose one exercise from each muscle category:
  1. Thickness: Deadlifts or Bent Over Rows.
  2. Mid and Upper Back: Inverted Row or Wide Grip Seated Rows.
  3. Lats: Lat Focus Row.
  4. Lower Traps: Inclined Prone Y Raises.
• PDF Guide: Free downloadable workout available at BuiltWithScience.com.

Key Takeaway

• Simplicity: Training doesn't have to be complicated; focus on basic exercises that yield results.
• Consistency and Form: Emphasis on maintaining proper form and consistency for muscle growth.

Further Resources

• For More Info: Visit BuiltWithScience.com for tailored fitness programs.