# 055 How to build the biggest back possible

Page: https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/055-how-to-build-the-biggest-back-possible
Text version: https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/055-how-to-build-the-biggest-back-possible.md
Podcast: [Hypertrophy Past and Present](https://stenobird.com/podcast/hypertrophy-past-and-present-7348739)
Published: 2026-06-08T11:40:31+00:00
Episode link: https://share.transistor.fm/s/1e35cddf
Audio file: https://media.transistor.fm/1e35cddf/f358cd49.mp3
Processing state: not_requested
JSON: https://stenobird.com/v1/public/podcasts/hypertrophy-past-and-present-7348739/episodes/055-how-to-build-the-biggest-back-possible
Duration seconds: 4944

## Resource

In this episode of Hypertrophy Past & Present, Jake and Chris discuss how to build the biggest back possible. The episode begins with a back specialization routine from Silver Era educator Peary Rader before breaking down the most effective modern exercises for lats, traps, rear delts, and spinal erectors. Key topics include: • Peary Rader's Silver Era back specialization routine • Why lats are best trained with both sagittal and frontal plane exercises • The most overrated back exercise according to Chris • Kelso shrugs vs vertical shrugs • The challenge of directly training spinal erectors • Are deadlifts are enough to build the spinal erectors • The simple 3-exercise framework for back training • The controversy surrounding Jefferson curls and loaded spinal flexion

## Actions

- request_transcript: `POST https://stenobird.com/v1/public/podcasts/hypertrophy-past-and-present-7348739/episodes/055-how-to-build-the-biggest-back-possible/transcription-requests` — Idempotently request low-priority transcript generation for this episode.
- read_markdown: `GET https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/055-how-to-build-the-biggest-back-possible.md` — Read the agent-friendly Markdown representation of this episode resource.

A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed.

## Transcript

Full transcripts are not published on public pages unless there is a clear rights basis.