The importance of building a strong back extends beyond bodybuilder aesthetics. The muscles in your back serve many functions in everyday movements, from maintaining good posture to carrying heavy objects. Training your back properly will also help reduce back pain, improve overall strength, and help you maintain proper form during your workouts.

Because of your back's complexity, training it properly can be a bit confusing, especially if you're a physique athlete trying to isolate each muscle. Also, because your biceps play a big part in most back exercises, it's easy to depend upon them to do the work instead of your back muscles. If you're not getting results from your back training, it's probably because you're missing out on some key aspects.

The human back is an intricate system of muscles. Each muscle group has its own unique function, yet they must all work together to protect your spine and prevent injury. If you're not sure about the key players back there, check the anatomy chart below.

The most important aspect of back training is to learn how to activate the major muscles and use them appropriately during all lifts. In contrast, untrained lifters can sometimes over-utilize the erector spinae and under-utilize their lats, traps, and rhomboids.

I see a lot of people, mostly guys, working on their bench press to build up their chest, but not giving their back training equal time. It is just as important to train the back as it is every other part of the body. One won't work well without the other!


The all-star supplement in my opinion, and a supplement I feel as though everyone should be adding to their diet. Fish oil is a staple for many people, whether they are in fitness or not. Fish oil has an insane amount of benefits. Some off the top of my head: Lowers blood pressure, reduces inflammation, reduces total triglycerides, increase HDL cholesterol (the good kind), reduces cognitive decline as we age, helps our brains function properly, and can help increase fat tissue oxidation. Obviously that’s a lot of benefits from one supplement, and many also report a decrease in joint pain when supplementing with fish oil. Two of my favorite reasons for taking a fish oil supplement is it helps me keep my percentage of body fat where I want it and keeps dry skin away.
I have always recommended eating wild caught fish twice a week to get those healthy fats in, but that is not always possible for most people, so taking a high quality fish oil supplement daily is a great option.
The dosage should be a minimum of 250mg daily, but the inflammation reducing effects is seen at 6g daily. I take 6g daily, sometimes doing up to 9g daily.

Fish oil saves my joints and allows me to train as hard as I want to!