When it comes to build a nice muscular back, you need to remember a few points. The first thing you need to keep in mind is that the back is a very large area in comparison to the rest of the body and needs different exercises to target different muscle groups.
The second thing you need to remember is that the back needs to be trained hard. I'm not going to lie to you, next to legs, I'd say that the back is a very demanding muscle group to train.
So, if you want to build a large, muscular back, your going to have to stick to the core exercises and train hard and heavy.
I'll tell you right now that your not going to build a huge, muscular back doing 3 sets of lat pull downs.
The only way to build an impressive back is to hit it hard and heavy. If your prepared to do the work and put in the time, you can build an impressive back fitted with slabs of beef.
Here's a sample routine you may want to use to start you off:
This exercise is a pure mass builder and no back routine is complete without it. If done properly, this exercise can add slabs of beef to your back.
1 set of 20 - Warm up
1 set of 12 - Use 50% of your max
1 set 10 - Use 60% to 65% of your max
1 set of 8 - Use 65% to 70% of your max
1 set of 6 to 8 - Use 75% to 80% of your max
Rest about a minute and a half between each set. Form is very important on this exercise so don't increase weight for the sake of increasing the weight. Make sure you perform the repetitions correctly.
3 to 4 sets of 12
Keep the repetitions smooth and controlled. Rest for 50 seconds in between each set.
If you have a hard time with chin ups, try doing front lat machine pull downs. Remember, your goal is to be able to do chin ups so as you get stronger with the lat machine pull downs, try and work your way up to chin ups.
3 sets of 8 to 12
Rest 50 seconds in between each set.
Some people like to do shrugs with there shoulder routine but I prefer to do it with my back routine since it's technically a back muscle.
4 sets of 8 repetitions.
Alright, this should give you a solid starting point for building a large back. Remember to progressively add weight with every second workout or so and your back should grow. However, if you can't perform the exercise with proper form, lighten the load.
The back will only grow if it is stimulated properly. If you use sloppy form, your back won't respond, no matter how much weight you use so make sure you use proper form.
Remember, you want to give the back some heavy work to do. This is the only way it's going to grow. Don't worry about doing seated one arm cable pull downs or anything like that.
The back simply needs to be worked hard and heavy. Before you know it, you'll notice your back getting thicker and thicker. It works.
My next tips will be for those of you who want to build diamond shaped calves. Trust me, This calf workout will take no more than 15 minutes but it will certainly pack on an inch or two to your calves.
All the best,
As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.
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