Building The X Frame - Time To Get Wide With Bobby Rosen

Building The X Frame – Time To Get Wide With Bobby Rosen

Are you ready to get wider and exemplify the X-frame ideal? Natural Teen Bodybuilder Bobby Rosen is here to tell you how!

What are the 3 best back exercises and why?

Lat Pulldowns – I always start my back workouts with lat pulldowns. Not only do they give you a great pump, but they are the best width exercise in my opinion.
Deadlifts – I never used to do deadlifts before my first competition, but after using them for a few months I’ve just watched my back grow. It’s helped my thickness a ton, which is what I was lacking a lot of at my competition.
Lying Dumbbell Rows – Also one of my new favorite exercises. I lay down on an incline bench and row with a dumbbell in each hand. Great way to make sure your not cheating and you can really focus on the contraction. They always get my blood goin’!

For many teenage bodybuilders, the missing ingredient is width. What would you recommend?

Heavy lat pulldowns! That’s what I believe really helped add width to my back. I would also recommend finishing your workouts with the basic pullups. Burn out with a few sets of those and you should be good to grow.

Back Double Biceps

How important is trim waist if the goal is to make the V-taper (top half of the X-frame) more dramatic?

Very important! Nothing completes a well developed back like a small waist. Sadly, its mostly genetics that determine how small your waist is. Most people don’t have a problem with getting a smaller waist, but its hard work getting your back wide.

Why do you think most people especially beginners neglect back training?

It’s obvious why most lifters neglect these all-too-important muscles…

The back is not a “showy” muscle and you can’t see it in the mirror.
Back training is far more stressful and taxing to the body than chest or arm training.
Most lifters are simply unaware of how important the development of these muscles really is.