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Bombing Back for Maximal Growth with Milos Sarcev

Looking for insanely wide lats and crazy middle back thickness? You've come to the right place!

No group of athletes knows how to train the back better than professional bodybuilders. Gymnasts? Sure, they’re strong as hell when it comes to pulling their own bodyweight, and their backs are pretty damn wide and thick — but not like bodybuilders. Think past Olympia champs like Ronnie Coleman, Phil Heath, and Lee Haney. These guys took “wide and thick” to the next level, possessing backs that looked like topographical maps. After all, you don’t win major bodybuilding titles without dominating the back-double-biceps and lat spread poses, where the back is the central focus.

One other name that should be top of mind when talking about back development is Milos “The Mind” Sarcev. Not only did he have an impressive back himself as a top-level IFBB bodybuilder in the 1990s and into the 2000s, but he’s also been the mastermind (hence, the nickname) behind many a great lat spread — from Dennis James to Flex Lewis to Flex Wheeler — as a coach. His latest beneficiary (some would say victim) is IFBB Pro Matt Maldonado, who he trains regularly. In this workout, Sarcev unleashes a flurry of pulldowns and rows to get Maldonado’s back even wider and thicker than it already is.

 

Milos Sarcev’s Giant Set Back Workout with IFBB pro Matt Maldonado

 

The Workout

Rows and pulldowns are the two major players in this back workout designed and overseen by Sarcev. But as you’ll see, there are many different variations of each movement, all performed as giant sets (four or more exercises for the same muscle group performed consecutively with little to no rest). For the most part, rep counts resided in the range of 8 to 20, with varying rep speeds and intensity techniques.


Giant Set #1

  • Pull-Up
  • Incline Lat Pulldown
  • Dumbbell Pullover
  • Reverse-Grip Cable Row


Giant Set #2

  • Incline High Cable Pullover
  • Wide-Grip Cable Row
  • Wide-Grip Lat Pulldown
  • Straight-Arm Pulldown
  • Leaning Dumbbell Row


Giant Set #3 

  • Pull-Up
  • T-Bar Row
  • Dumbbell Pullover
  • Rack Deadlift
  • Rack Barbell Row
  • Barbell Shrug


Giant Set #4

  • Smith Machine Row
  • Incline Dumbbell Row
  • Deadlift
  • Wide-Grip Behind-the-Neck Pulldown
  • Wide-Grip Lat Pulldown

 

How to Supplement Before, During, and After Training

Pre-Workout

Intra-Workout

Post-Workout

 

The Right Supps for More Muscle

You want to build crazy wide lats and a thick middle back? Your chances of accomplishing that are greatly improved with proper supplementation. While you’re banging away at pulldowns and rows, you want to be feeding your muscles anabolic amino acids like BCAAs, creatine, beta-alanine, and glutamine. Milos Sarcev is in the process of developing an exclusive JYM-branded intra-workout formula, and it will undoubtedly include all of these aminos and more key ingredients – like essential amino acids (EAAs) and simple carbs.

Why is it important to ingest these nutrients during workouts? Sarcev explains: “Having insulin released into the blood is a good thing when you’re training in the gym. That’s why I like simple carbs during a workout – to increase insulin levels. Every muscle contraction during a workout opens up the muscle cells, and those cells are ready for the uptake of hydrolyzed, pre-digested nutrients like EAAs, BCAAs, creatine, and other amino acids. Insulin helps push those nutrients into the muscle cells.”

You don’t have to wait until Sarcev’s product launches to get all these benefits. In the meantime, use Pre JYM, Pre JYM X, or Post JYM BCAAs+ Recovery Matrix and Post JYM Fast Carbs during workouts.


Disclaimer

Not all exercises are suitable for everyone, and this or any other exercise program may result in injury. ALWAYS consult your DOCTOR before beginning this or any other exercise program. By performing any of the exercises in this program, you assume ALL risks of injury from doing so. ALWAYS warm up before beginning any workout and NEVER exercise beyond the level at which you feel comfortable.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Tags: Training
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