A great back is what separates looking like you lift from looking powerful from every angle. But most lifters build half of it and ignore the other half, and almost everyone trains their back with their arms instead of their back.
If you are stuck in a plateau, feel rows and pulldowns in your biceps, or your back just does not match the rest of your physique, this is the fix. The Back Training Manual is your no-BS guide to building a wide, thick, powerful back. Not your average back day.
Build Width. Add Density. Build a Back That Dominates From Every Angle.
Why Most Backs Lag
A complete back is two things at once: width from the lats and thickness from the mid-back. Most lifters chase one and ignore the other, and most train the back with their arms instead of driving with the elbows and owning the stretch. This manual fixes both, built on the Grinder Gym method of long-length loading and real mind-muscle control.
What Makes This Manual Different
Width
Pulldowns and pull-ups with the lat taken into a full stretch at the top of every rep, with grip variations that hit the lat from every angle.
Thickness
Barbell and dumbbell rows, chest-supported rows, and seal rows for the mid-back, traps, and rhomboids. You drive with the elbows, not the hands.
Stretch-Mediated Growth
Pullovers and lengthened lat work in the position where the lat builds the most, plus lengthened partials, controlled eccentrics, and machine work that keeps tension where free weights lose it.
Advanced Methods
Supersets, post-activation potentiation, and range-of-motion strategies for width and thickness, programmed across three phases that build a real base, intensify, and peak.
Inside The Manual
- Complete Training Systems with structured back programs for all levels.
- Form and Function guide to proper pulling mechanics, tempo, and tension cues.
- Advanced Methods for width and thickness: supersets, PAP, and ROM strategies.
- Troubleshooting to fix imbalances, weak points, and common technique flaws.
- Bonus Tools: activation drills, recovery guidance, and plug-ins for any split.
What You Will Gain
- A wider, more impressive lat spread
- A thicker, denser mid-back
- Better posture and a healthier, more stable shoulder
- Bigger pulls and a stronger deadlift
- A back that finally matches your chest and shoulders
Who This Is For
- Lifters stuck in back development plateaus
- Bodybuilders chasing width, thickness, and symmetry
- Strength athletes who need posterior-chain dominance
- Coaches looking for updated programming tools
- Anyone serious about building a back that demands attention
Be Part Of The Test Group
Before the full manual launches, we are assembling a small group of lifters to run the program, give feedback, and show real-world results. Get early access and direct coaching feedback, and be featured in our results. Spots are limited.
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About The Author
Dave DePew is the founder of Grinder Gym and Grinder Strength Sports in Southern California. For more than two decades he has coached strength athletes, bodybuilders, strongman competitors, and lifters of every level. The Back Training Manual reflects the same standard used inside the gym: practical training, high standards, and real strength.
Big Back. Big Performance. Big Results.