I dare to suggest that many of you do not want to look like modern holders of the Mr. Olympia title, and will prefer the physique of Lazar Angelov. He is one of the most famous fitness models in the world. He receives money from filming for such serious brands as Nike and Mutated Nation, is the co-founder of his sportswear brand 4invictus, gives paid presentations and posing, sells a lot of educational materials and bodybuilding services (training plans, nutrition, personal management, etc. ). You can learn a lot from his example.
Anthropometric data of Lazar Angelov
Lazar Angelov is a professional bodybuilder, fitness trainer and model. His data looks like this:
- body type - ectomorph;
- height - 1 m 80 cm;
- off-season weight - 94 kg;
- weight during the competition - 88 kg;
- biceps volume - 43 cm;
- waist circumference - 82 cm;
- chest volume - 127 cm.
Mass program
Lazar Angelov’s training program has not changed for a long time. It, of course, can vary, since muscles need different types of loads, but the principle remains the same. His program for the mass looks like this:
On Monday, Lazar Angelov's mass program is aimed exclusively at the pectoral muscles:
- Half-beliefs;
- Bench press;
- Press in Hammer;
- Incline presses;
- Exercises on parallel bars.
On Tuesday, he focuses on his back and trapezius muscles by doing:
- Deadlift;
- Traction in the block (in various versions);
- Rowing the barbell to the belt
- Pull-ups;
- Shrugs.
On Wednesday, the abdominal muscles and deltoids are worked out. The following exercises help Lazar with this:
- Press in Hammer;
- Side crunches;
- Side bends with weights;
- Dumbbell lateral raises;
- Raises the disc in front of you;
- Overhead press;
- Lifting dumbbells in front of you;
- Exercise "butterfly";
- Arm raises on an incline bench;
- Body lifts;
- Hanging leg raises.
On Thursday, Lazar Angelov’s training program is entirely devoted to rest and restoration of strained muscles.
On Friday, the athlete pumps up the biceps in combination with the triceps by doing:
- Traction of the lower block;
- Seated weighted arm curls;
- Close grip press;
- Standing weighted arm curls;
- French press;
- "Hammers";
- Arm extensions on the block.
On Saturday, all the attention of Lazar Angelov's mass training is aimed at the legs and abdominal muscles. In doing so, it does:
- Classic squats with weights;
- Bulgarian squats;
- Romanian deadlift;
- Leg extension and bending in the simulator;
- Calf raises in different positions;
- Toe press;
- Body lifts;
- Twisting while lying down;
- Twist with T-bar.
On Sunday, Lazar rests and recovers.
In addition to regular training, the athlete also pays special attention to his nutrition, constantly following a diet. And together, these measures allow you to achieve great results. You have the opportunity to achieve the same results, the main thing is to exercise and eat right.
Biography of Lazar Angelov
Bodybuilder Lazar Angelov was born on September 22, 1984 in the capital of Bulgaria, Sofia. To date, he has achieved great popularity in his homeland and far beyond its borders, thanks to clips, advertising with his participation, as well as successful contracts concluded with Nike and Mutated Nation.
However, the path to success of a handsome and popular athlete lasted many years. At the age of 10, he seriously took up the most common sport in Bulgaria - basketball. Even at such a young age, the boy was already distinguished by his athletic abilities and became famous as a talented basketball player. Encouragement and praise from the coach was a great start to working on improving myself. And at the age of 16, Lazar achieved entry into the national youth team, and earned a place in the National Basketball League of Bulgaria.
The passion for bodybuilding came only during military service in the army, where Lazar ended up at the age of 18. From that moment on, the guy began to work out in the gym, without giving up basketball.
Interesting! There is an opinion that the passion for bodybuilding was nothing more than a necessary measure due to the guy’s problems with his knee joints, which is why the young man could not play basketball professionally. Switching his attention to bodybuilding, Lazar began to train actively and rigorously, and received a certificate from the National Sports Academy. This document allowed Angelov to officially provide people with the services of a professional trainer.
Since 2006, wanting to draw attention to bodybuilding by personal example, the bodybuilder began to take part in various bodybuilding competitions. In each of the competitions, the guy took no lower than 3rd place, convincing the jury that he had never taken steroids. Participation in sporting events made Lazar a popular model with the ideal parameters of a lean, muscular body.
In 2020, the athlete had to undergo an operation, which took the man out of the normal rhythm of life for a long time. Angelov underwent surgery on his knee joint. And over time, a problem appeared with the shoulder joints.
During this period, he gained additional weight, but even while lying on the bed, he continued to do abdominal crunches and other exercises to maintain as much shape as possible.
On his personal official website, the athlete talks about his training, nutrition and sports nutrition features, motivating other people not to neglect their body.
Lazar Angelov: before and after photos
In modern society, there are two opinions regarding whether a bodybuilder belongs to the type of bodybuilder. Some say that Angelov is natural, others do not believe that the athlete achieved such a result thanks to his genetics, and think that he was using chemicals. We will not conduct an examination or analyze anything, but will simply show what Lazar looked like during his school years:
The joyful young man in this photo is everyone’s favorite bodybuilder these days - a simple boy with a basketball in his hands.
Here he is already older and part of the school basketball team. Do you recognize where your hero is hiding in the photo? That's right, in the bottom row, third from the right.
Lazar Angelov's power system
To obtain ideal parameters and muscle proportions, nutrition is no less important than training. Every day a bodybuilder eats at least 7 times, thanks to which the bodybuilder manages to keep the average subcutaneous fat levels within 10-12%.
An athlete's daily diet:
- 6 egg whites, oatmeal and 1 grapefruit;
- a couple of boiled chicken fillets, boiled rice and broccoli;
- almonds and a serving of whey protein;
- boiled rice and chicken fillet;
- piece of tuna and salad;
- boiled chicken fillet and boiled rice;
- Izvara is a Bulgarian cottage cheese that is rich in casein and at the same time low in calories (85 calories per 100 g).
Bodybuilder's diet
Lazar understands that it is impossible to build a 6-brick abs that is the envy of the whole world without proper nutrition. He eats 7 times, carefully thinking through his diet in advance. This allows you to keep the volume of subcutaneous fat in the foreparts at 10-12%. Menu for one day:
- rolled oats in water + 6 proteins;
- brown rice + chicken breast + salad;
- fruits;
- whey protein + a handful of almonds or cashews;
- izvara (cottage cheese according to a Bulgarian recipe) with banana;
- protein dish (lean fish, red meat) + vegetables.
- protein cocktail.
For muscle growth, Lazar takes BCAA, glutamine, whey protein.
On your personal website https://www.lazarangelov.com and on social media. networks, the athlete talks about the principles of training in the gym, the nuances of nutrition, and motivates people to exercise. He creates programs for his clients based on individual health parameters and taking into account the constitution of the body.
Supplements by Lazar Angelov
The athlete has established himself as an expert in sports nutrition and supplements. He himself takes several basic supplements that are responsible for increasing performance during training.
- Glutamine. All activities are high intensity, so they deplete the body's glutamine reserves. The athlete takes the substance to prevent weakening of the immune system.
- Protein. To successfully perform during grueling workouts, it is necessary to replenish the necessary supply of amino acids. Lazar Angelov chooses whey protein among all proteins. The athlete consumes it with food and after exercise. Protein with essential amino acids promotes muscle growth and provides energy.
In the gym with a fitness star
Yanita's workouts are designed to pump up all muscles. From Monday to Friday, the girl autonomously pumps up all muscle groups. Favorite exercises are deadlifts, classic squats, and isolation practices for the buttocks.
Day 1: back + abs
- Crossover pull-ups.
- Front row of the barbell to the chest.
- Working with vertical and horizontal blocks with wide palms.
- Alternating draft of projectiles in an inclined position.
- Hyperextension.
- Pedaling with your feet in the air.
- Raises the lower limbs at right angles.
- Pulling your knees to your chest.
- Plank.
- Crossover crunches.
Day 2: shoulder girdle + abdominal muscles
- Rows of the barbell to the collarbone.
- Seated vertical presses of dumbbells and barbells.
- Raising projectiles to the sides while standing and bending over.
- Exercises No. 5–9 from the previous day.
Day 3: triceps + biceps + abs
- Pull-ups on parallel bars.
- Straight and bent over triceps curls.
- Hammer exercise.
- Alternating dumbbell flyes behind the crown.
Repeat the last 5 techniques of the first day.
Day 4: legs + abdominal muscles
- Squats with weight.
- Ghosts and hip abductions in the machine.
- Lunges.
- Raises to train the calf muscles.
- Romanian cravings.
- Repeat the complex for the press.
On average, all techniques are performed 15 times in 3 sets. The ab cycle involves a larger number of sessions. Day 5's workout is all about cardio. After classes, the girl drinks BCAAs or protein.
Lazar Angelov's training program
The famous athlete's training program consists of 5 working days with working out a separate group of muscles per day. The athlete prefers intensive training with increased weights + basic exercises with 5-8 single repetitions to increase quality mass, muscle definition and muscle hypertrophy.
The athlete is not used to focusing on a specific day of the week for rest; he simply trains often and takes a day off only when he feels that his muscles need a break.
Here's just a brief summary of his daily weight training program:
- first day - abdominal and chest muscles;
- second day - back and trapezius muscles;
- third day - delta and abs training;
- fourth day - rest;
- fifth day - work on triceps and biceps;
- sixth day - working out the abs and legs;
- the seventh is rest.
Important! We deliberately do not describe Lazar Angelov’s training in full, since it is impossible for beginners or non-professionals to focus on them.
Due to the intensity and large number of repetitions, a person imitating Angelov can easily clog the muscles and not get the desired result. The only thing you can achieve is unpleasant overtraining of the body.
Nature of training
Every week the athlete conducts 5 classes.
They consist of training using serious weights. We are talking about deadlifts, bench presses and squats with a barbell. In one approach, the exercise is performed 6-9 times . During the lesson, 4 approaches are used. Separately, exercises are performed for the abdominal muscles.
No workout is complete without running in the fresh air. He uses a sprint race over a distance of up to 400 m. Each time you can see an improvement in results.
Interview with Lazar Angelov
- The most popular question from fans?
“How long have you been training?” I answer that I have been doing this all my life.
- What helps you motivate yourself?
Kind, supportive people, good music like gangsta rap, hip-hop, soundtracks and heavy metal. I also like to receive a huge number of letters from fans every day and tell them about my achievements. Attention and support encourages me to move further towards excellence.
- What is your greatest achievement?
I became exactly what I dreamed of becoming since childhood. I found my path in life. I'm doing what I love, isn't that an indicator of success?
- What are your plans for the future?
I would like the whole world to see my athletic physique, but at the same time, I want to continue to help everyone achieve excellence. I want the attitude towards male models in the world to change. I believe that they should not look just like Barbie doll guys and sugary Kens, but should look like the heroes of cool blockbusters or action films.
- What do your tattoos mean?
On the elbow there is a tattoo “Special”, on the chest “Born to lose, live to win”, which literally translates as “Born to lose, live to win”. A huge tattoo “Dedication”, which means “Dedication”, adorns the athlete’s wide back.
Detailed program
The entire training process is divided into 7 blocks, which is directly dependent on the number of days of the week. That is, the program is compiled for every day. Don’t worry, you will have a rest from sports for two whole days, but the remaining five you will have to work. Below we will add a visual photo of Lazar Angelov, where you will see how to perform the exercises correctly.
First day of classes – Monday
The fitness trainer suggests taking care of your pectoral muscles and pumping up your abs. The exercise program for the first day includes exercises designed to develop the muscles of the chest, arms and abs.
One of the main exercises is the bench press. This is a basic element of bodybuilding. Instructions for execution: lie on your back, press the free weight bar until it touches your chest, and then move it away from you, straightening your arms at the elbow joint.
Another equally important exercise is the pullover. Technique: lie on your back, take dumbbells, then slightly bend your elbows and move them back behind your head, hold for a few seconds and return to the point in front of you. To enhance the effect, tense your arm muscles and perform the exercise while maintaining a feeling of fixation.
Ab crunch: lie on your back, bend your knees at a right angle, and put your hands behind your head, then raise your upper body, move your shoulder girdle forward as much as possible and lower yourself back down. Lateral twisting is also performed, only when lifting, you should change the trajectory of movement and move the body to the right or left, then vice versa.
Now that all the exercise techniques have been sorted out, let’s write the program:
- Bench press on a horizontal surface, 4 sets of 8 reps.
- Ab crunches on the floor, 10 reps.
- Pullover 4 sets of 12 reps.
- Leg raises on parallel bars, 10 times.
- Side bends with dumbbells to work the lateral abdominal muscles, 10 repetitions on each side.
- Push-ups, 3 sets of 12 reps.
- Lateral twists, 10 times left and right.
Tuesday – back and arms
It's only the second day, the most interesting things are yet to come. We work on the back muscles and a little on the arms. Lazar Angelov's training consists of the following exercises.
Shrugs are a powerful bodybuilding strength element used in strength training routines to develop the upper trapezius muscle. Execution technique: stand straight, take dumbbells or a barbell in your hands and begin to raise your shoulder joints, then lower your shoulders to the starting position.
Deadlift - the exercise is performed with weights in the hands. Starting position: half squat on your feet, arms down and relaxed, holding a barbell or dumbbells, body tilted forward. Technique: Smoothly straighten up to the end, stretch with the top of your head, and keep your arms down and hold the barbell, then return to the semi-squat position.
The set of exercises includes:
- Standing shrugs, 6 sets of 10 reps.
- Deadlift, 4 x 8 reps.
- Pull-ups on the horizontal bar, 4 sets of 12 reps.
- Rows of a vertical block and a horizontal block, repeat each type 4 times 12 times.
Wednesday – shoulder girdle and abs
The middle of the program - you need to pull yourself together and squeeze out the last of your strength. Lazar Angelov suggests working on the shoulder girdle and abdominal muscles. The training program for this day consists of the following exercises:
- Straight leg raises, 4 sets of 10 reps.
- Lateral crunches – 4 sets to maximum.
- Arm swings with dumbbells, 4 sets of 10 reps.
- Seated head press, 3 sets of 8.
- Tilts left and right with dumbbells from a sitting position, 2 sets of 10 times on each side;
Thursday – relaxation
The athlete prescribes this day as a day off in his program. A break is needed to relax and restore the body.
Friday – biceps and triceps
Fourth day of classes, but fifth of the week. Lazar Angelov's training is aimed at developing biceps and triceps.
The hammer is one of the main biceps exercises. Execution technique: first, the arms are freely lowered along the body and relaxed, now take the dumbbells and begin to bend them at the elbows one by one; The bend must be done completely so that the dumbbells touch the shoulder.
The set of exercises includes:
- Close grip bench press, 4 sets of 8 reps.
- Arm curls in a lying position with a barbell, 4 to 10 times.
- Standing barbell raises, 4 sets of 8.
- Wide grip bench press, 4 to 8.
- Hammer, 4 sets of 8 reps.
Saturday – abs and legs
The final stage of physical activity in the general program. Working out the abdominal and leg muscles, which includes the following exercises:
- Barbell squats, 4 to 12.
- Standing calf raises – 4 sets with maximum reps.
- Body rotations with a barbell from a sitting position, 2, 10 on each side.
- Straight crunches – 4 to 12.
- Lateral crunches – 4 to 12.
- Extension and bending of the legs on a special simulator, 4 to 16 times;
Sunday – rest
On the last day of Lazar Angelov’s training, it is proposed to limit any physical activity to a minimum.
Sunday should be dedicated to rest and recuperation so that you can easily start all over again on Monday.
Angelov: chemist or naturalist?
Many fans of the athlete are worried about one question: who is Lazar really: a chemist or a natural, does he use any anabolic steroids to enhance the effect of training or prohibited fat-burning drugs for relief. According to the athlete himself, he not only does not take anabolic steroids himself, but also does not advise anyone to do so.
Looking at the photo of Lazar Angelov, fans insist that his body does not look like the body of a chemical bodybuilder, which cannot be said about the photos of the strongwoman Natalya Kuznetsova.
The athlete spends a lot of time in the gym and cuts down on the amount of carbohydrates he consumes (he is constantly on a strict diet).
The popularity of the young and ambitious athlete is growing every day. The number of his followers on Instagram has exceeded 5,700,000 people. Do you think Lazar's form is ideal? Who do you think he is: a chemist or a naturalist? We will be glad to hear your feedback in the comments.
Internet star
Angelov's fame is not associated with bodybuilding, but with his performances as a model. Online, the athlete skillfully created advertisements for products from well-known manufacturers.
His website today has more than 6 million visitors. But the athlete is not inclined towards artistry. There are photographs on blogs with almost the same facial expressions. Lazar sports a stylish beard. This emphasizes his brutality.
Especially for beginners, he provides all kinds of support with advice and recommendations.
The athlete himself claims that he does not use any anabolic steroids. He says he disapproves of them. The athlete has such amazing abdominal muscles on his body, which, perhaps, have no equal in the world. His attractive body is the reason why he is often invited to appear in advertising videos.
There is a lot of controversy regarding the beauty of his body. Some admire him. Others say that there is no beauty in his body. But all this, as they say, is a matter of taste and everyone has the right to choose their own idol. How many people, so many opinions.
Biography of Lazar Angelov
Greetings to all lovers of a healthy lifestyle and sports!
Do you want to get the most perfect abs, build high-quality muscles, and start eating healthy? Meet the biography of Lazar Angelov, the secrets of perfect abs and a lot of interesting things that the most famous male fitness model can recommend.
Let's start the story with our hero's favorite quote
To achieve what others couldn't, you need to do what they haven't tried.
The future star of popular fitness magazines and music videos, television shows and commercials related to bodybuilding, fitness, and sports nutrition was born on September 22, 1984 in Sofia (Bulgaria) of Bulgarian nationality. The fitness model's parameters are 88 kg with a height of 180 cm. It is immediately obvious that at the age of Christ, a person seriously monitors his figure. Some people are so fat by the age of 33 that they can’t tie their shoelaces.
The young man loved sports throughout his life; he played basketball professionally for 10 years; his height allowed him. As a teenager, at the age of 16, he received a place in the country's youth national basketball team. Lazar Angelov's sporting life changed during his military service. You see what benefits the army period brings. He became thoroughly and irrevocably interested in bodybuilding.
Since 2002, the athlete begins to transform his body. Studying all the subtleties and aspects of the structure of the figure. Based on painstaking work, he developed his own diet and set of exercises.
Advice
Which I will talk about below. By 2006, he began to professionally participate in fitness tournaments, where he won prizes. Thanks to this, he received a certificate as a professional instructor in the fitness industry.
If you pay attention to the photo here, you can notice. Decent muscle mass, minimal fat layer. Today it is fashionable to have not a pile of muscles, but a beautiful, well-built figure with normal muscle mass and high-quality relief. All requirements fall under the Bulgarian relief. According to the athlete himself, he excludes any use of pharmacology and steroid drugs.
The uniqueness and distinctive feature of an athlete is the abdominal press. You probably won’t find many such precise symmetrical lines of cubes.
To do this, the athlete, through his own website, offers all interested people services to transform the body and realize their own potential. Electronic book and program IST MODE. This is a 90 day package. Perfectly coordinated training and healthy eating.
The athlete trains 5-6 times a week. His favorite exercises are basic sets of bench press, back squat and deadlift. With 3-4 approaches for 5-8 repetitions. Loves working with heavy weights. During fitness she loves music. Prefers rap, hip-hop, heavy metal.
In addition to strength training during drying, running is a favorite cardio activity. On the street with elements of sprinting. To effectively burn fat and preserve muscle mass, the model advises running from 100 to 400 meters. At the same time, reduce the time spent jogging each time. But whether you prefer a jog or a track, it all depends on you.
Monday (good press)
| Name | quantity |
| bench press | 4x8 |
| incline bench press | 4x8 |
| head down incline bench press | 4x8 |
| pullover | 4x12 |
| hummer bench press | 3x12 |
| chest push-ups | 3x12 |
| twisting on the floor | 4 x to failure |
| leg lifts in the simulator | 4 x to failure |
| side bends with a dumbbell | 4 x to failure |
| lateral crunches | 4 x to failure |
Tuesday (back trapezius muscles)
| Name | quantity |
| barbell pull to the stomach | 4x8 |
| deadlift | 4x8 |
| wide grip vertical pull-down | 4x12 |
| pull-up | 4x12 |
| horizontal block thrust | 4x12 |
| standing shrugs | 6x12 |
| wrist flexion | 4 x to failure |
| wrist extension | 4 x to failure |
Wednesday(delta press)
| Name | quantity |
| overhead barbell press | 3x8 |
| front delt hummer press | 4x8 |
| swings with dumbbells | 4x10 |
| lifting a pancake in front of you | 4x10 |
| lifting dumbbells on an incline bench in front of you | 4x10 |
| wiring in the simulator for the rear delta | 4x10 |
| lifting dumbbells on an incline bench | 4x12 |
| incline crunch | 4 x to failure |
| hanging leg raise | 4 x to failure |
| side bends with a dumbbell | 4 x to failure |
| lateral crunches | 4 x to failure |
Thursday closed
Friday (biceps triceps)
| Name | quantity |
| close grip barbell press | 4x8 |
| press down on the block | 4x8 |
| French press | 4x10 |
| arm extension on a block | 4x12 |
| standing barbell curl | 4x8 |
| standing wide grip barbell curl | 4x8 |
| hammer (for each hand) | 4x8 |
| dumbbell curls | 4x12 |
| wrist flexion | 4 x to failure |
| wrist extension | 4 x to failure |
Saturday (legs press)
| Name | quantity |
| squat | 4x12 |
| squat on a bench | 4x12 |
| Bulgarian squat | 4x12 |
| block leg extension | 4x16 |
| deadlift | 4x12 |
| lying leg curls in a machine | 4x16 |
| standing calf raise | 4x20 |
| sitting calves | 4x20 |
| calf press in the gym | 4x20 |
| incline bench raise | 4 x to failure |
| lateral crunches | 4 x to failure |
| T-neck twist | 4 x to failure |
Sunday is a day off
When performing any training program without proper nutrition, it will be difficult to get excellent results. Check out the approximate diet of a Bulgarian athlete. The diet is divided into 7 meals.
| quantity | Name |
| 1 | oatmeal, 6 egg whites |
| 2 | rice, chicken fillet |
| 3 | whey protein, almonds |
| 4 | rice, chicken breast |
| 5 | Tuna salad |
| 6 | rice, chicken fillet |
| 7 | Bulgarian dish "izvara" |
The fitness model uses sports nutrition supplements such as glutamine, BCAAs, and various serums.
If you want your future sports life to be similar to the biography of Lazarus Angelov, take note and change yours. In conclusion, a short video
I wish you success in building a figure, train yourself, with the blog “BE ALWAYS HEALTHY” via subscription. You will quickly receive more useful and necessary information about the transformation of the body, spirit, and healthy eating. Best regards, Sergei.
Good music and kind people who always support me. When it comes to music, I stick to the genres of gangsta rap and hip-hop, but more recently I started getting hooked on different soundtracks and heavy metal. Every day I receive hundreds of messages and letters from clients proudly and happily telling me about their achievements. It is because of this that I understand that my example can inspire others, and this encourages me to move even further.
It is necessary to follow a proper nutrition routine, for which we divide the diet into 7 meals. The first includes 6 egg whites along with oatmeal. The second includes soft chicken fillet with rice. When I eat my third meal, I eat almonds and protein. For the fourth meal, it is best to repeat the second meal - soft chicken fillet with rice.
“How long have you been training?”
My answer is “Throughout life”
The fact that I found my path through life. I am the way I wanted to see myself in the past. I have my own favorite thing, but isn’t this an indicator?
I want the whole world to see my athletic body. And at the same time, continue to help everyone who needs my advice and support. I would also like to change the public’s opinion towards male fitness models. From my point of view, they should look not like Kens - the guys of Barbie dolls, but like real heroes of blockbusters and action films.
- The most popular question from fans?
Read more: Triceps exercises - instructions on how to pump up your triceps! The best complex with description and photo
“How long have you been training?” I answer that I have been doing this all my life.
- What helps you motivate yourself?
Kind, supportive people, good music like gangsta rap, hip-hop, soundtracks and heavy metal. I also like to receive a huge number of letters from fans every day and tell them about my achievements. Attention and support encourages me to move further towards excellence.
- What is your greatest achievement?
I became exactly what I dreamed of becoming since childhood. I found my path in life. I'm doing what I love, isn't that an indicator of success?
- What are your plans for the future?
I would like the whole world to see my athletic physique, but at the same time, I want to continue to help everyone achieve excellence. I want the attitude towards male models in the world to change. I believe that they should not look just like Barbie doll guys and sugary Kens, but should look like the heroes of cool blockbusters or action films.
- What do your tattoos mean?
On the elbow there is a tattoo “Special”, on the chest “Born to lose, live to win”, which literally translates as “Born to lose, live to win”. A huge tattoo “Dedication”, which means “Dedication”, adorns the athlete’s wide back.
