152: OPTIMISING YOUR BACK TRAINING FOR HYPERTROPHY

Bodybuilding Down Under

Welcome to episode 152 of the Bodybuilding Down Under podcast!

This week, we turn our attention to back hypertrophy, breaking down what it really takes to build width, thickness, and detail across every region of the back. Whether you're trying to unlock the secret to wider lats, build a denser middle back, or figure out if shrugs are worth your time, this episode is packed with practical insights.

Here’s what we cover in today’s episode:

🔹 Best backs of all time – The physiques that inspire us and what we can learn from them.
🔹 Favourite back machines – From plate-loaded pulldowns to chest-supported rows.
🔹 High frequency training – Could doing pull-ups every day work?
🔹 Lengthened partials & full ROM – Where should your range of motion focus be?
🔹 Deadlifts for back growth – Do they build your back or just fatigue you?
🔹 Upper traps – Are rows enough, or do shrugs have a place?
🔹 Middle back & lat growth – Divisions of the lats, target areas, and smarter programming.
🔹 Rear delts – Our favourite movements and where to place them in your training week.

If you’re serious about building an elite-level back, this episode is a must-listen!

As always, thanks for tuning in. If you enjoy the episode, don’t forget to subscribe, leave a five-star rating, and share it to your IG story, tag us so we can repost! Your support helps us keep delivering quality content each week.

Stay serious about it, and we’ll catch you in the next one!

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