Jeff Seid made a storybook return to bodybuilding when he turned the 2024 Pure Olympia champion within the Males’s Physique division. Now intent on profitable the Pure Olympia Traditional title, “The King of Aesthetics” says he’s centered on thickening his again. Fortuitously, the inspirational athlete shared the method along with his nearly 5 million Instagram followers.
When addressing his again, Seid defined: “What was one in every of my strongest muscle teams slowly pale right into a lagging space. This was primarily as a result of counting on genetics and placing my consideration elsewhere.” When it comes to 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 the direction of bodybuilding. The young upstart would become the youngest IFBB pro ever at the time, at age 19, and has amassed thousands and thousands 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 qualified as an INBA PNB Men’s Classic Physique competitor as well.
“These days I’ve been specializing in thickness primarily, over width,” wrote Seid alongside his exercise demo. “I’m again to coaching it twice per week and seeing good progress.”
Right here’s easy methods to strive it for your self.
Jeff Seid’s ‘Again Thickness’ Exercise
- Cable Pullover: 2 Units x 8 to 12 Reps
- Large 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 shifting 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 depend,” he defined, noting that he’s decreased his quantity with a view 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 type.”
First up had been cable pullovers. In case you might be questioning, the distinction between pullovers and pulldowns is expounded 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. Shifting on to broad grip lat pulldowns, the lats obtain one other hammering right here. Word {that a} broad grip, together with your fingers 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’s going to build a full, rounded back.
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 muscle tissue. The reverse, or underhanded/supinated grip will assist you to maintain your elbows near the physique, pulling the bar in a easy movement in the direction of the lats and dealing your entire again. Subsequent, the pure bodybuilder reps it out with dumbbell rows, targeting his lats and upper back but additionally requiring his core, biceps, and decrease again. When making an attempt this for your self, ensure that the arms aren’t pulling your entire load together with your arms and guarantee your again is activated.
For his penultimate again pounder, Seid sat down for cable rows, a move that works both the upper and lower back, along with your arms. Use time below pressure with cable work, slowly pulling the cable in the 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 severely supersize the traps. The secret is to squeeze exhausting on the high of the shrug after which slowly decrease the dumbbells again down.
Constructing a thick and rounded again requires variation with a view to goal the foremost muscle teams, so it is a nice exercise for profitable the warfare towards a lagging again. “Remember to hit all areas of the again,” enthused Seid. “No week factors bro bro.”
To comply with Jeff Seid on Instagram, click here.
