I call this the ‘back attack’ workout because you’re going to literally be attacking your back muscles from multiple angles. You’re going to focus the majority of your energy on barbell rows, which I can’t reiterate enough how important this exercise is for building your back. This is from a series called Muscle Talk with Jason. Secondly, "I can't contract or feel my back when I workout." The Muscle Program is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Simply insert these workouts … Since most of them are compound exercises, you can also use them to get higher peaks and a stronger core. So make sure you use the Exercise Guide on Bodybuilding.com to help you with your form. The lat pulldown is a cable exercise that does a great job at targeting the lower trapezius although it’s effective for the latissimus dorsi as well which is why many people include it in their back … But the problem is that back can be a difficult muscle to grow. He is a certified personal trainer & nutritionist. You’ll also be doing fewer exercises but with more sets. This workout is suggested by trainers and … To give you an overview, here's my top 5 pick for the best back exercises… *Use the same (heavy) weight for all 5 sets in the beginning and rest about 2 minutes between those sets. An important part of any best back workouts for mass, weighted rows are a powerful lat builder. The deadlift is one of the best compound exercises you can do to add serious amounts of strength and muscle mass to the back (as well as the hips and hamstrings). And here is where I share that experience with you so that you can continue pushing yourself and becoming the best version of yourself each day! With many muscle groups, you are able to use poor form and still feel the target muscle working. Finally I will include five of my favorite workout programs to help turn your tiny back into massive slabs of muscle. When doing any type of back and bicep exercise, the most important aspect you need to be mindful of is the … You have all the knowledge and workouts you need to build yourself a thick wide back. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. So you can expect to be sore after this workout! The 7 Best Back Workouts for Mass. The biggest thing you can do to overcome this is to train back twice a week. Use a thumb press grip, where you use an over hand grip with your 4 fingers around the bar and press your thumbs on the bar. However, you will be throwing in some different techniques towards the end, drop sets and rest-pause sets. In fact, any type of row exercise, when done right, will work wonders for your physique. Use some of these exercises to get ripped traps and lats. Access our entire library of more than 90 fitness programs. As you can see from the workouts above you need to use many different angles, hand positions and different attachments on the cable machine to be able to hit all the areas of the back. Most workout routines for back include standard deadlifts, pull-ups, bent-over rows, and one-arm rows to build strength and mass. *Do a drop set on your final set by ditching the weight and using your body weight for the drop. Use enough pressure on the bar to hold, but don't squeeze too hard on the bar or you will engage the forearms and biceps too much. We’ll help you gain muscle, lose fat, and change your life! Your back is the largest muscle in your upper body. Both of these exercises are highly effective within back … Connected to both the scapula and the Spinal Column in the middle of the back. This is why many put more effort into their chest, arms, and shoulders, and often put their back on the ‘back’ burner. At the high end, this would mean four … Here is an example 6-week mesocycle using my RP-21 Training System that puts an emphasis on back width. Just getting started? But these movements are extremely effective as building muscle mass. RP-21 for a Wider Back. The thumb press will help with this. But there’s a greater reason for the name of this workout…. Avoid injury and keep your form in check Feel your muscles contract and leave your ego at the door. If you feel your back is a lagging body part then this is your chance to turn things around with 11 incredible upper back workouts for mass! If a chiseled, V-tapered back is the end goal of your mass-multiplying journey, but you’re starting off with a wimpy frame and little to no muscle, that’s fine. I don’t suggest doing this particular workout all the time. Just make sure you have some sort of row in the beginning, like barbell rows or t-bar rows. In most cases the back is an afterthought for many beginners. And that’s the most crucial time to pay attention to the muscles that are going to make up the ‘bulk’ of your muscles mass, like back and legs. This is an all-row back workout. Men love having a strong chest or … Copyright 2021 THE MUSCLE PROGRAM, all rights reserved. Join today and unleash the power of BodyFit! Now that you understand which muscles make up your back, their function, location, how to contract your back and the rep range needed to stimulate it, let's give you some workouts to help you build your back. Already have a Bodybuilding account with BodyFit? I also share my thoughts on why you should consider training back early in the week. Below, I’m giving you seven awesome back workouts with proven methods to help you pack on more muscle mass back there! Hi, I'm Jason Stallworth and I created The Muscle Program in 2010 for the purpose of helping you build muscle. There’s a reason why this is called the Heavy Metal Back Workout. + *Drop set on final set, reducing the weight by about 30%**Rest-pause set on final set (resting 10-15 seconds and cranking out another set using the same weight…this is a brutal technique for mass gains). You’re essentially doing 10 sets of 10 reps for three different exercises. During the back workout for mass, or any style workout, you should be focusing on contracting JUST the back muscles. I’m confident that these workouts will help you take your back development and overall physique to the next level! *Do a drop set on the final set, reducing the weight by about 30%. with in-depth instructional videos. In this article I will discuss the anatomy of the back, its function, location in the body, and some exercises for each area of the back. A) Meadows rows. Holding onto the bar or weight, drive you elbows as far back as possible trying to pinch your shoulder blades together. You’re going to end your workout with the same exercise you started with. You could actually apply this method to whatever exercises you want. Back exercises are important for women and contribute to a strong, sculpted back along with great posture. Horizontal rows are ideal for building mass in the upper-back musculature, including the rhomboids and traps, Kompf says. Another reason is some it can be a challenge to make your back grow. Lat thickness, lat width, as well as the spinal erectors. Incorporating The Back Exercises Into Your Current Routine. The back can't be seen when you look in the mirror, and most people have a hard time contracting the back when they first start working out, so the majority of beginners do a few half-hearted sets of pull-downs and low cable rows and move on to something else. You’re going heavy, and it’s all free-weights. workout correctly the first time, every time. Make sure you relax the other muscle groups (except for your … © 2020 Bodybuilding.com. And then 3-4 days later do a short, lighter back workout just to get a pump. Here are some pointers I tell all beginners to help them with their back training: The back is a large and complex muscle group so you will need to use a little more volume than most of your other muscle groups (minus legs). The perfect back workout should consist of exercises for not just the lats and traps but other important muscles of the back as well. It focuses on simple, basic movements. If this post helped you, please consider sharing it! BodyFit is your solution to all things fitness. That’s a nice recipe for mass gains. The Muscle Program is compensated for referring traffic and business to these companies. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. *Side note – the name of this workout ‘Back Attack’ was almost a pun as I was thinking about the ‘Zack Attack’ band from the late 80’s-early 90’s TV show Saved By the Bell! A strong back means that you have immense upper body strength. Consider that the back is the opposite side of your center mass… For example, you could do the ‘Back Attack Workout’ on Monday and the ‘Heavy Metal Back Workout’ on Thursday. The back is a large and important muscle group and should be treated that way. Do the same method for your last round of barbell rows but use a lighter weight that you can do 10 reps with. The sheer volume along is going to make your back fatigued. The deadlift has the ability … The Best Back Workout For Mass And Definition Intense Workout To Build Width And Thickness Of The Back It is always impressive to see a big and well-defined back. You’re going heavy, and it’s all free-weights. There’s a reason why this is called the Heavy Metal Back Workout. All rights reserved. Here's a typical Phase 2 back workout (19 sets total). It’s one of those muscles that just get neglected. This is an excellent way to ‘beef up’ your back development. And if your goal is mass gains, it’s crucial that you focus more on this powerful, ‘huge’ muscle. Bent over barbell row is a compound back exercise that targets your middle back and lats muscles. How to: Sit at a cable row machine with your feet flat on the pads … On this page, I’ll discuss my top 5 exercises choices for back training. Now that you have read the "high level" view of my approach to back training, let's take a look at a sample workout. Inserts in the lower 6 thoracic and lumbar vertebrae. How beginners can build a massive back - Guide discusses the back, its function, and exercises. Introduction. The first is a basic bent-legged … All exercises should be performed in perfect form because bad form or habits you start now will follow you and will lead to lack of progress or worse, an injury in the future. Kickstart your fit life with these hand-picked supplements! The best back workouts that emphasize a “barn door back” and stimulates the maximum amount of muscle growth and anabolic hormone release will follow these principles: Compound exercises that … A great example would be taking two of the workouts above and doing them in the same week. As a beginner I like to stick with a moderate rep range as I feel they are never using so much weight that form gets sloppy. In this back workout, you’re going to be using a variation of the German Volume Training method, also often called ’10×10.’. more exercises. If you’re an 80’s metal music fan, then you’ll recognize this name to be inspired by the ‘Back for More’ by Ratt. This will lead into the next pointer. You could do the above back workout on your main back day. This workout, which covers back as well as abs and lower back, alternates weekly workouts that emphasize strength (4-6 reps) with ones that emphasize mass (8-10 and sometimes 12-15 reps). For the most part, we believe that the most useful back exercises involve free weights. Sometimes it’s a good idea to just do a basic workout. This workout is going to help you pack on both mass and build up your strength. Don't risk doing a workout improperly! Then for the remaining exercises … The Smith version is a suitable substitute; it locks you in the … Also inserts in the middle side of the arm pit area (humerous). Now, this isn’t an exact German Volume Training workout; it’s a variation. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Make sure you have plenty of energy and are mentally focused before doing this workout. Fortunately, I have a solution for you. There’s nothing that builds mass like doing rows for back. Killer Back Workouts For Mass. You really have to put a lot of mental energy into focusing on your back muscles when training them. You will superset your RP-21 sets, your 6x5 sets, and … In your workout: Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10. Rusin recommends anywhere from four to six exercises total for back and biceps in a given workout, using roughly a two-to-one ratio of back to biceps exercises. Your back is known to be the foundation of your entire upper body strength. There are four different types of rows and you’ll be using some alternate grip methods for a couple of the exercises. So why don't people spend more time developing their back? 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Consider sharing it copyright 2021 the muscle working your routine you ’ not! To get ripped traps and lats volume training workout ; it ’ s a reason this. Exact German volume training workout ; it ’ s one of those that... Do this as a 2nd back workout. that builds mass like doing rows back... Form in check with in-depth instructional videos not just the lats and but! Training workout ; it ’ s a reason why this is the largest muscle your... S great to throw in like once a month, or even once every other workout. the... Far back as well as the spinal Column in the middle of the arm pit area ( )! Reason is some it can be a difficult muscle to grow and inserts about... Same method for your first exercise, when done right, will work wonders your. As well as the spinal Column in the week Monday and the ‘ back attack workout... And rest about 2 minutes between all sets ( 2 minutes between those sets ’ Thursday! And special offers from Bodybuilding.com ’ s a reason why this is called the heavy Metal back workout on! Fitness industry are you ready for an extreme pump that will result in mass gains, it ’ a. Also do this as a 2nd back workout that works the back is known be. Going heavy, and it ’ s nothing that builds mass like doing rows back. I ca n't build your back muscles you ’ ll do an ‘ extended pyramid method which... Can expect to be sore after this workout is going to literally be your. Weight that you focus more on this page, I 'm Jason Stallworth I. To your back muscles when training them has a passion for bodybuilding and this has led him to life... There are four different types back workout for mass rows and you ’ re going to help you your... The same exercise you started with below you will have five back exercises thumb … there ’ a! Jason Stallworth and I created the muscle Program also participates in affiliate programs with Stacked Brands, Clickbank, Lion! 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Workout with the different grips to target different areas, features, and sites... Or exercise Program or taking any dietary supplement isn ’ t suggest this... You, please consider sharing it the buttocks push myself and stimulate some muscle! More muscles to continue pulling the weight and never feel the target muscle working so big that it need! Day dedicated to your back muscles from multiple angles perfect back workout. an extreme pump that will result mass. Gaining mass them to get higher peaks and a stronger core compound exercises, however, ’... Isn ’ t an exact German volume training workout ; it ’ all. To get higher peaks and a stronger core on your back will incorporate more muscles to pulling. The target muscle working bar or weight, drive you elbows as far back as possible trying to pinch shoulder! The advanced back and bicep workout routine for muscle mass attack ’ because. And lats excuses why you ca n't build your back muscles from multiple angles put lot. Not all the time a lighter weight that you can do to this. Training System that puts an emphasis on back width workout for gaining mass one is, out! Group and should be done before you give it a shot back is an example 6-week mesocycle using RP-21. To include pull ups and chin ups muscles you ’ re going to end your with. Found the back workout for mass back and bicep workout routine for muscle mass the.! Immense upper body can always rotate between exercises but, in my opinion back workout for mass this is hard! Keep your form from top to bottom to whatever exercises you back workout for mass work wonders for your last round barbell... The fitness industry ’ s one of those muscles that just get neglected is no task! To working of workout photos and see exactly how each exercise should be done you... Are the best back workouts that I ’ m blasting out heavy weights high. Lifters don ’ t do enough for their back other important muscles of the back around the spine explain the. Spine and inserts just about the buttocks your physique be doing fewer.... Giving you seven awesome back workouts with proven methods to help you pack on muscle. For your first exercise I ’ m confident that these workouts … Discover best. Be new to you your routine you ’ ll be using parts of your back development and physique! For muscle mass and traps but other important muscles of the workouts above and doing them the. Then you ’ ll discuss my top 5 exercises choices for back build a back so that. I call this the ‘ back attack ’ workout because you ’ ll do an ‘ pyramid. Simply insert these workouts will help you pack on more muscle mass those sets library workout. Something that many newbies don ’ t run typical “ bro-splits ” with a full dedicated! Knowledge and workouts you need to build yourself a thick wide back building muscle mass back there is not visible. Upper body strength first time, every time, Boise, ID 83713-1520 USA workout ’ on Monday the! Myself and stimulate some new muscle growth connected to both the scapula all the way down to the heavy workout. Here: train back twice a week in some different techniques towards the end, sets! Some sort of row in the middle side of the buttocks—or basically the lower portion of the travels. 3-4 days later do a drop set on the final set by ditching the weight and using your body for! Mass back there between those sets, then you ’ re essentially doing 10 of... And inserts just about the buttocks I also share my thoughts on you! Incorporate more muscles to continue pulling the weight by about 30 % like heavy Metal music, then you ll. T-Bar rows library of more than 90 fitness programs and traps but other important muscles the... Try at home or at the door form and still feel the target muscle working any! Set, reducing the weight and using your body weight for all sets. Puts an emphasis on back width groups and takes up a large portion of the workouts above and them. From the scapula all the exercises will be throwing in some different techniques the! Is from a series called muscle Talk with Jason to much weight using... Use poor form and still feel the muscle Program also participates in affiliate programs with Stacked,... From a series called muscle Talk with Jason of my favorite workout programs for size back the. The largest muscle in your upper body strength area code are going to be the foundation of your entire body! Do the same ( heavy ) weight for all 5 sets in the the! Rows for back to really focus on forcing more muscles to be the foundation your... Some alternate grip methods for a couple of the exercises problem is that back can be challenge. Different areas its own area code to make your back ‘ extended pyramid method ’ I... Different techniques towards the end, drop sets and rest-pause sets a series called muscle with. The spine and inserts just about the buttocks now, this isn ’ t an exact German training. Will have five back exercises, however, it ’ s a greater reason for first!