Having a big ‘ol back is much easier said than done. If you aren’t disappearing when you turn sideways, you probably can’t walk through doors normally, either.
That subtle combination of width and thickness is something only some can really achieve – through Abel Albonetti says he knows how.
Does he really have the secrets? Let’s find out.
Table of Contents
About the Creator – Abel Albonetti
Abel is one of the leading content creators over at Bodybuilding.com and actually comes from humble roots. He grew up loving the gym and the mental environment it put him in and developed his career with his passion.
Today, Abel is focused on aesthetics and helping others achieve their physical goals as well. He owns his own gym and his own website called Abel Body Gym and has more than 260,000 followers on Instagram.
He’s known for his aesthetic look as well as his food manipulation methods designed to get the most from your training. His 30-Day Series on the BodyFit platform is also incredibly popular, featuring programs like 30-Day Arms and 30-Day Shoulders (among others).
30-Day Back Program Overview
As I joked before, building a big back isn’t something that’s easy. Sure, genetics might play a role, as could lower lat incisions, a smaller waist, etc.
Yet, the 30-Day Back Program has its work cut out for it. Not only is building a slab of meat hard but in 30 days? I’ll be astounded.
- Fitness level: Advanced
- Duration: 30 Days
- Workouts per week: 3 workouts per week
- Average workout duration: 60 minutes
- Equipment needed: Full gym
- Goal: Build muscle
Now, you might be surprised to read you’ll be training back a whopping three times per week, and I was, too. But Abel says this is necessary to get the best results.
One interesting factoid is that every workout will apparently be different … Not sure if that is a good thing, but alright, I’ll bite.
Abel Albonetti’s 30 Day Back Details
While the program has incredibly high demands regarding training volume, Abel urges you to fit this in with other workouts – logically. Of course, that might be a tall order for beginners.
Death by V-Taper
You may or may not know this, but training the back is really complicated and hard.
People often don’t train all the angles or nearly hard enough, and so Abel has taken the time to design his workouts to hit everything that they should.
(Something we’ve been critical about in V Shred reviews.)
This is why Abel focuses on using different movements in combination with one another.
Let’s take a look at the general idea of each workout:
- Workout 1: Has a great focus on thickness, especially around the lower lats. This means a lot of the movements will have you pulling the elbows to the base of the spine. The movements he looks to incorporate a lot are barbell rows, dumbbell rows, and cable rows.
- Workout 2: This is where you’ll be focusing on your width, meaning you’ll be doing a lot of pulldown movements. The elbows still draw to the base of the spine. However, you’re focusing on the latissimus dorsi muscles.
- Workout 3: The last workout of the week will be a collection of everything put together and a slight focus on the upper back. Quite hard to train optimally, so you’re going to spend quite a lot of time here squeezing those shoulder blades together.
Overall, the workouts are good, but they’re very high in volume. Abel is known for this, and there’s even a notice that you should adjust the volume to your own needs. What’s slightly disappointing is the missing sections on progressive overload.
There’s no information on getting stronger or using more weight over time, which we know to be the best way of getting bigger. This is something that should be discussed but, unfortunately, is not.
As you might expect, to achieve a particular fitness or physique goal, you’ll need to eat a certain way. This 30-Day Back plan is no different, and Abel is very clear on what he wants you to be doing. But while he’s pretty clear, he definitely doesn’t say a lot…
He mentions that you should be eating 300 – 500 calories over your calorie maintenance – which makes sense. He also mentions that you should be aiming for 1 gram of protein per pound of body weight – gain, this is sound advice.
Unfortunately, this is where the good advice stops. There isn’t really anything said about how much weight you should be gaining or which foods to prioritize. This feels phoned in, and I expected more.
The Biggest Pro of the 30-Day Back Program
While this plan may seem incredibly hard in regards to the amount of time you need to spend per week in the gym, it’s actually a good back workout program. Unlike other back workouts that often neglect one or two big parts of the back, this program targets each part.
One area where this could even be improved is by telling you which part of the back the particular movement is focusing on. Just saying “it’s back” is very lazy and can leave you wanting more.
2 30-Day Back Cons
- High volume with no progression: I’ve come to learn that Abed is extremely fond of higher volume workouts – which are okay in their own right. However, even if you do scale back the volume slightly, most people just won’t progress with this much volume per week or even per session.
- The nutrition: … is half-arsed. There, I said it. For someone who’s that focused on aesthetics, he sure doesn’t share a lot of the secrets to building mass. This is a huge tragedy, in my eyes.
Abel Albonetti’s 30 Day Back – Final Thoughts
Abel Albonetti’s 30-Day Back Program is just okay. There are definitely better workout programs out there that focus on the back – but also on progression! This will actually grow more muscle tissue – not doing 50 sets of back per week (ouch!).
It does score a few points back for actually training all the back muscles in the right planes of movement. Credit where credit is due.
Rating: 2.0 out of 5