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Full Big Ramy Back Workout





 
Full Big Ramy Back Workout

 
  Mr Olympia 2020

MAMDOUH 'BIG RAMY' ELSSBIAY

Division: IFBB Pro Bodybuilding

Turned Pro: 2012

Height / Weight: 6'0 / 300 lbs

Age: 36

Location: egypt

A late bloomer to the world of competitive bodybuilding, Big Ramy threw every ounce of himself into the sport in 2010. Incredibly, two years later he had earned his pro card by winning the Amateur Olympia. He began his pro career with a first place finish in New York, and went on to finish 8th in his first Olympia. In the years since, he has added the mass and definition to win the first Arnold Classic Brazil in 2015 and the Kuwait Pro in 2016. Most recently, Big Ramy finished 2nd at Mr Olympia 2017, and then won the Arnold Classic Europe a week later. The sky’s the limit for 2018 and beyond for one of the IFBB’s brightest rising stars.

Big Ramy’s Back Workout



Without a big, strong back, you won’t get too far in your lifting and/or athletic endeavors. The back muscles help you to twist your torso, pull your arms in and down from overhead, and, most importantly, stabilize your spine. When you train these essential muscles, you’ll be more efficient at pulling and twisting motions in general. Also, a bigger and stronger back will help you deadlift and bench press more weight more efficiently. 

Here, you’ll learn more about why back training is important and how to implement it into your routine. Also, we’ve curated the seven best back exercises for you to work into your routine. 
 
Deadlift

The deadlift is one of the best compound exercises you can do to add serious amounts of strength and muscle mass to the back (as well as the hips and hamstrings). The deadlift has the ability to stress the back using moderate to heavy loads and can often be trained in higher volumes and loads, ultimately offering a one-of-a-kind training stimulus.

Deadlift

Benefits of the Deadlift

It activates your back, but also your hamstrings, glutes, and the muscles in your hips.
You can load up the deadlift with a lot of weight (once you’re strong enough) to elicit major strength gains. 

You can also build more muscle since the deadlift can be done for lots of volume.
How to Do the Deadlift

Stand in front of a loaded barbell with your feet shoulder-width apart, hips back, and back flat. The knees should be bent slightly to allow you to grip the bar tightly slightly wider than shoulder-width. Keeping your back flat and chest up, tighten the back muscles, and straighten the arms as you load the pull. With everything locked, aggressively push your legs into the floor as you simultaneously pull your chest and shoulders upwards, lifting the bar to the hip.

Pull-Up

Don’t think the pull-up is less effective than the other moves on this list because it’s a bodyweight exercise. Pulling your body weight creates a level of instability that recruits your core muscles (to stabilize your body). Also, if you’re on the heavier side (say, over 180 pounds), then you’re still pulling a lot of weight. Lastly, it’s always nice when you need limited equipment to do an exercise. In this case, you only need to own a pull-up bar to get this done. 

Pull-Up



Benefits of the Pull-Up

You only need a pull-up bar to do this move, which you can buy for your home gym or find at a park.

Stabilizing your own body weight will also recruit the muscles in your core. 
Your muscles will still respond to the relatively heavy load that is your own body.
How to Do the Pull-Up

Assume an overhead grip on the bar, slightly wider than shoulder-width. With the shoulder blades squeeze together, contract the core and upper back as you initiate the pull-up. Aim to pull your chin to or above the bar level.

 HAMMER STRENGTH ROW

HAMMER STRENGTH ROW

SETS: 4, REPS: 10, WEIGHT: 270

EQUIPMENT: Hammer Strength Iso-lateral Low Row (this machine’s levers are attached above)

Purpose of The Hammer Strength One-Arm Row
The Hammer Strength One-Arm Row is a machine based exercise designed to target the lats (latissimus dorsi), but can also be modified to place added emphasis on the rear deltoids, and rhomboid muscles.

Equipment Needed For Hammer Strength One-Arm Rows
As you can imagine, the name of this exercise is self-explanatory in that it can only be performed if your gym comes equipped with a hammer strength one arm row machine.

Difficulty of Hammer Strength One-Arm Rows
On a scale of 1 to 5, Hammer Strength One-Arm Rows would rank between a 2 and a 3, as the resistance is on a “track,” which allows you to put greater focus on mentally directing as much stress onto the lat as possible – which is generally one of the most difficult things for people to do when training the lats.

FOCUS: With the switch mechanics of this machine, columns are pulled in a descending bend and afterward marginally upward at compressions. This, combined with his pulling his elbows back beyond what many would consider possible, zeros in additional on his lower lats. Grasping the switch bars rather than the handles additionally permits him to get his elbows farther back at constrictions.

Chest Supported Row

You perform a chest supported row by lying facedown on an incline bench and rowing a pair of dumbbells (or kettlebells or a barbell). This chest support takes the momentum out of the equation and relying solely on your muscles to move the weights. This variation also takes the strain off of your lower back if you have had or have an achy lower back.

Chest Supported Row



Benefits of the Chest Supported Row

This move isolates your back muscles so you can activate them to the fullest extent. 
Not standing takes the onus off of your lower back to support your torso, relieving low-back pressure. 

How to Do the Chest Supported Row

Set a workout bench to a 45-degree incline and lay face down on it, so your chest and stomach are supported. Grab a dumbbell in each hand and then row them to your sides until your elbows pass your torso. Slowly lower the weight under control.

BARBELL ROW

BARBELL ROW


SETS: 3, REPS: 10, WEIGHT: 315

EQUIPMENT: Olympic barbell, rack

GRIP: Overhand with straps, thumbs at inner edge of knurling

FROM: He snaps up his preparation belt before each set. Taking a moderately thin hold for somebody so wide, Big Ramy remains generally upstanding with his chest area at a point approximating the moment hand at 10 o'clock. He pulls the bar up, brushing the warm up pants covering his enormous quads, and into his midsection. 

FOCUS: This year's Arnold Classic Brazil champ watches himself in a mirror all through each set. With his generally upstanding situating, he focuses on his upper, internal back (lower traps). Furthermore, 315-pound columns are incredible for in general dorsal thickness. The two D's, thickness and itemizing, were Big Ramy's accentuation on back days in 2015.

Inverted Row

The inverted row is a bodyweight movement that can build similar back, arm, and grip strength as the pull-up. However, the inverted row is generally easier to do since you’re not rowing your complete bodyweight. This is a great move for beginners to build up both their back strength and body control.

Inverted Row



Benefits of the Inverted Row

You’ll engage your arms, back, and grip in a similar fashion to the pull-up for muscle activation.

This is a great novice variation that allows the user to progress to harder inverted row variations and then pull-ups.

How to Do the Inverted Row

Place a bar in a rack so that it is supported and stable. When you lay down underneath it, your hands should just reach the bar. Adjust the height as needed. With the feet on the ground and the body set in the prone plank position, grasp the bar firmly, pull the shoulder blades together, and set the body in the hollow position. Pull the sternum to the bar, making sure to keep the elbows from flaring out and the shoulders from collapsing forwards.

 
V-HANDLE PULLDOWN

V-HANDLE PULLDOWN


SETS: 3, REPS: 10, WEIGHT: 210

EQUIPMENT: Pulldown station, two D-handles

GRIP: Parallel with straps

FROM: The key to this V-handle pulldown is that it's really performed with two D-handles (both joined to a similar snap interface toward the finish of an overhead link), which makes a folding and expandable V-handle. At the stretch of every rep (arms straight up), Ramy's palms are almost together. As he pulls down, he moves the handles separated, so at every compression the handles are as isolated as could be expected under the circumstances. The D-handles go from almost opposite to the floor toward the beginning to almost resemble to his chest at the base. He likewise inclines in reverse marginally all through the concentric portion of every rep. 

FOCUS: Two D-handles give him more noteworthy versatility than a V-handle, and this permits him to extend his scope of movement, getting longer stretches at the highest point of reps and more grounded constrictions with his elbows pulled farther back at the lower part of reps. It might appear to be minor, yet these little changes can have a major effect when duplicated by reps and sets and exercises. "I like the more liberated movement on each rep and the better press at the lower part of reps," Elssbiay says of the twin D-handles.
 

Back muscles

FXQuadro/Shutterstock

A strong back can really improve all aspects of your lifting routine, too. Even if you’re not actively working your back, it still plays a role in your weight training. If you’re bench-pressing, a bigger back provides more of a base for you to stabilize on. Your lats help pull the barbell down, so lat strength is certainly a factor when bench-pressing. 

When you deadlift, strong back muscles grant you the ability to contract — hard — to brace your back. This back brace will help prevent spinal rounding (aka cat-back) when deadlifting, which could ultimately lead to injury. 

How to Train Your Back

You’ll either want to train your back on its own, paired with an antagonistic muscle like your chest or on the day that you deadlift. These are three popular ways to incorporate back training into a program, and it’s up to you to decide which works best.

What we can tell you is that you’ll want to accumulate anywhere from 12 to 18 sets of volume for you back per week. If you’re newer to lifting, start with 12 sets and gradually work your way up to 18. Choose three to four exercises from this list and divvy up your training sets equally among them. Try to have a 1:1 ratio of vertical pulls to horizontal pulls. A vertical pull is a lat pulldown or pull-up, which has you work your back with your arms extended overhead. A horizontal pull is when you train your back with your arms extended out in front of you.