Jeff Seid made a storybook return to bodybuilding when he grew to become the 2024 Pure Olympia champion within the Males’s Physique division. Now intent on successful the Pure Olympia Traditional title, “The King of Aesthetics” says he’s centered on thickening his again. Luckily, the inspirational athlete shared the method together with his nearly 5 million Instagram followers.
When addressing his again, Seid defined: “What was once one in every of my strongest muscle teams slowly light right into a lagging space. This was primarily attributable to counting on genetics and placing my consideration elsewhere.” By way of genetics, Seid was dealt an enviable hand. The previous All-American wrestling champion was additionally touted to have a shiny future in soccer earlier than ACL accidents led him in direction of bodybuilding. The younger upstart would turn into the youngest IFBB professional ever on the time, at age 19, and has amassed tens of millions of social media followers who’re impressed by his message round being a lifetime pure bodybuilder. In 2024, Seid received the Males’s Physique Pure Olympia title, and in 2025 he certified as an INBA PNB Males’s Traditional Physique competitor as nicely.
“Recently I’ve been specializing in thickness primarily, over width,” wrote Seid alongside his exercise demo. “I’m again to coaching it twice every week and seeing good progress.”
Right here’s methods to strive it for your self.
Jeff Seid’s ‘Again Thickness’ Exercise
- Cable Pullover: 2 Units x 8 to 12 Reps
- Extensive Grip Lat Pulldown: 2 Units x 8 to 10 Reps
- Smith Machine Reverse-Grip Barbell Row: 2 Units x 6 to eight Reps
- Dumbbell Rows: 2 Units x 10 Reps
- Seated Cable Rows: 2 Units x 8 to 10 Reps
- Dumbbell Shrugs: 2 Units x 8 to 12 Reps
Jeff Seid’s Again Exercise Breakdown
Constructing muscle thickness requires transferring heavy weights and that is Seid’s start line. “I’m doing 1 to 2 working units to failure, and my warmup units don’t rely,” he defined, noting that he’s lowered his quantity with a purpose to go all out in these units. “I’m doing longer relaxation interval these days (3 to 4 minutes) and actually making an attempt to tug heavier weight with good kind.”
First up have been cable pullovers. In case you might be questioning, the distinction between pullovers and pulldowns is said to shoulder motion. In pullovers, the load is moved in an arch form, requiring shoulder flexion, whereas pulldowns are a extra vertical motion and require much less shoulder mobility. Primarily working the lats, you’ll additionally recruit the triceps, pecs, and deltoids for a stacked higher physique. Transferring on to large grip lat pulldowns, the lats obtain one other hammering right here. Be aware {that a} large grip, together with your palms nearly on the finish of every deal with, locations extra load on the higher portion of the lats, in addition to using the biceps, rear delts, and the rhomboids between your shoulder blades. This method is greater than about width, it should construct a full, rounded again.
For his third train, Seid sweats it out with reverse-grip barbell rows. By performing this motion on the smith machine, it turns into much less about stabilizing his physique and extra about isolating his goal muscular tissues. The reverse, or underhanded/supinated grip will enable you to preserve your elbows near the physique, pulling the bar in a easy movement in direction of the lats and dealing all the again. Subsequent, the pure bodybuilder reps it out with dumbbell rows, concentrating on his lats and higher again but additionally requiring his core, biceps, and decrease again. When making an attempt this for your self, make sure that the arms aren’t pulling all the load together with your arms and guarantee your again is activated.
For his penultimate again pounder, Seid sat down for cable rows, a transfer that works each the higher and decrease again, along with your arms. Use time below rigidity with cable work, slowly pulling the cable in direction of you, then maintain the contraction earlier than repeating this train. Lastly, Seid concluded his again thickening session with dumbbell shrugs, an isolation transfer that add mass to the higher again and shoulders. Shrugs can critically supersize the traps. The bottom line is to squeeze arduous on the high of the shrug after which slowly decrease the dumbbells again down.
Constructing a thick and rounded again requires variation with a purpose to goal the key muscle teams, so it is a nice exercise for successful the conflict in opposition to a lagging again. “Make sure you hit all areas of the again,” enthused Seid. “No week factors bro bro.”
To observe Jeff Seid on Instagram, click on right here.
