It's different with the back—unless you use good form and do not pull with your arms, you can do a full workout and not feel much in your back at all. For the most part, we believe that the most useful back exercises involve free weights. When you look in the mirror the back is not visible. At the high end, this would mean four … This is very beneficial for back … But the problem is that back can be a difficult muscle to grow. Access our entire library of more than 90 fitness programs. RP-21 for a Wider Back. But there’s a greater reason for the name of this workout…. This workout is going to help you pack on both mass and build up your strength. Your back is known to be the foundation of your entire upper body strength. Sometimes it’s a good idea to just do a basic workout. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"rgb(19, 114, 211)","hsl":{"h":210,"s":0.83,"l":0.45}}},"gradients":[]},"original":{"colors":{"62516":{"val":"rgb(19, 114, 211)","hsl":{"h":210,"s":0.83,"l":0.45}}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"b4fbe":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"b4fbe":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]},"original":{"colors":{"b4fbe":{"val":"rgb(19, 114, 211)","hsl":{"h":210,"s":0.83,"l":0.45}}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Training Legs Twice A Week: How to Build Bigger Legs, Leg Press Foot Positions for More Mass and Definition, Supersets For Shoulders: Workout For Building Huge Delts, Supersets for Bis and Tris: 3 Workouts to Build Massive Arms, Train Back Twice a Week for Ripped Mass Gains, Condition your muscles to handle more volume. I don’t suggest doing this particular workout all the time. 2 warm up sets … 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. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Most workout routines for back include standard deadlifts, pull-ups, bent-over rows, and one-arm rows to build strength and mass. The rack pull is a real powerhouse back exercise because you take a lot of your legs out of the movement which activates more of the spinal erectors. There’s nothing that builds mass like doing rows for back. You’re going to end your workout with the same exercise you started with. workout correctly the first time, every time. 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. The thumb … *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 going heavy, and it’s all free-weights. It’s one of those muscles that just get neglected. The sheer volume along is going to make your back fatigued. Also inserts in the middle side of the arm pit area (humerous). should be done before you give it a shot. This will lead into the next pointer. 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 … Since most of them are compound exercises, you can also use them to get higher peaks and a stronger core. 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. Alex has a passion for bodybuilding and this has led him to a life in the fitness industry. Here is an example 6-week mesocycle using my RP-21 Training System that puts an emphasis on back width. Discover the best back exercises to build a back so big that it'll need its own area code! Just make sure you have some sort of row in the beginning, like barbell rows or t-bar rows. You can read more about training muscles twice a week as opposed to just once a week in my post: Training Frequency: Once VS Twice a Week. 5 The first one is, "Out of sight out of mind." A lot of you probably don’t run typical “bro-splits” with a full day dedicated to your back workout. You’ll definitely want to rest 1-2 minutes between all sets (2 minutes between deadlifts, at least). The thumb press will help with this. Back exercises are important for women and contribute to a strong, sculpted back along with great posture. It focuses on simple, basic movements. Routine #1: Heavy-Light Supersets Routine #2: … This is from a series called Muscle Talk with Jason. Make sure you have plenty of energy and are mentally focused before doing this workout. A back and bicep workout for mass isn’t just about heavy lifting and endurance. Join today and unleash the power of BodyFit! If you like heavy metal music, then you’ll want to listen to the Heavy Metal Workout album here. Here’s a video talking you through this workout. 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). You could do the above back workout on your main back day. A strong back means that you have immense upper body strength. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Partly because your back is not as visible as chest, shoulders, and arms. From the scapula all the way down to the top of the buttocks—or basically the lower portion of the back around the spine. Holding onto the bar or weight, drive you elbows as far back as possible trying to pinch your shoulder blades together. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! 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. You’ll do an ‘extended pyramid method’ which I explain below the workout. The Smith version is a suitable substitute; it locks you in the … Introduction. Bent over barbell row is a compound back exercise that targets your middle back and lats muscles. See the video for an explanation on three different row variations; the one arm dumbbell row, the barbell row, … Here's a typical Phase 2 back workout (19 sets total). 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. Kickstart your fit life with these hand-picked supplements! Finally I will include five of my favorite workout programs to help turn your tiny back into massive slabs of muscle. You will superset your RP-21 sets, your 6x5 sets, and … 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. Those are explained below. Inserts at the top of the neck travels all the way down the spine and inserts just about the buttocks. 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). 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. The Muscle Program also participates in affiliate programs with Stacked Brands, Clickbank, Alpha Lion, TruFierce, and other sites. And if your goal is mass gains, it’s crucial that you focus more on this powerful, ‘huge’ muscle. A great example would be taking two of the workouts above and doing them in the same week. The back is a large and important muscle group and should be treated that way. Feel your muscles contract and leave your ego at the door. Don't risk doing a workout improperly! Killer Back Workouts For Mass. We’ll help you gain muscle, lose fat, and change your life! Already have a Bodybuilding account with BodyFit? 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 is an excellent way to ‘beef up’ your back development. Don't make anymore excuses why you can't build your back. This will lead into the next pointer. Avoid injury and keep your form in check View our enormous library of workout photos and see exactly how each exercise You could actually apply this method to whatever exercises you want. And then 3-4 days later do a short, lighter back workout just to get a pump. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. 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. This workout is suggested by trainers and … *Use the same (heavy) weight for all 5 sets in the beginning and rest about 2 minutes between those sets. How to: Sit at a cable row machine with your feet flat on the pads … So make sure you use the Exercise Guide on Bodybuilding.com to help you with your form. Most beginners only care about getting their show muscles (chest, arms, abs and shoulders) more developed and forget about the rest. The deadlift has the ability … He is a certified personal trainer & nutritionist. Incorporating The Back Exercises Into Your Current Routine. With the different grips, you’re going to be using parts of your back muscles you’re not used to working. Use some of these exercises to get ripped traps and lats. But these movements are extremely effective as building muscle mass. This is a basic bodybuilding style workout for back. There are four different types of rows and you’ll be using some alternate grip methods for a couple of the exercises. Connected to both the scapula and the Spinal Column in the middle of the back. By including these cable back exercises into your routine you’ll see the … The 7 Best Back Workouts for Mass. So why don't people spend more time developing their back? Do the same method for your last round of barbell rows but use a lighter weight that you can do 10 reps with. There are two reasons I hear all the time. Already have a Bodybuilding.com account with BodyFit? There’s a reason why this is called the Heavy Metal Back Workout. The perfect back workout should consist of exercises for not just the lats and traps but other important muscles of the back as well. Make sure you relax the other muscle groups (except for your … This is to really focus on forcing more muscles to be worked with fewer exercises. How beginners can build a massive back - Guide discusses the back, its function, and exercises. All rights reserved. However, you will be throwing in some different techniques towards the end, drop sets and rest-pause sets. I know first-hand how weight training and being in the gym has shaped my life in more way than one. But it’s great to throw in like once a month, or even once every other workout. 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. Consider that the back is the opposite side of your center mass… 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 … Quickly read through our step-by-step directions to ensure you're doing each Hi, I'm Jason Stallworth and I created The Muscle Program in 2010 for the purpose of helping you build muscle. *Do a drop set on your final set by ditching the weight and using your body weight for the drop. So you can expect to be sore after this workout! Fortunately, I have a solution for you. This workout is going to help you pack on both mass and build up your strength. Back is something that many newbies don’t pay enough attention to. This is an all-row back workout. The best back workouts for mass don’t need to be highly complicated, and you really only need a few basic movements in order to hit all of these muscles sufficiently. Try these 5 great back workout programs for size. Now that you have read the "high level" view of my approach to back training, let's take a look at a sample workout. And even many seasoned lifters don’t do enough for their back. 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. When choosing our top five back exercises, however, it was an easy decision to include pull ups and chin ups. Below you will found the advanced back and bicep workout routine for muscle mass. But this is actually what I call an extended pyramid because you’re going to do multiple sets of the heavy weight that you work up to before going back down. 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). It strengthens your muscles to build bigger back. Sign In. more exercises. 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. Your back is the largest muscle in your upper body. *For your first exercise, barbell rows, you’re using the pyramid training method. That’s a nice recipe for mass gains. You’re essentially doing 10 sets of 10 reps for three different exercises. In fact, any type of row exercise, when done right, will work wonders for your physique. As you can see, the back is made up of many muscle groups and takes up a large portion of your upper body. Both of these exercises are highly effective within back … The biggest thing you can do to overcome this is to train back twice a week. The Muscle Program is compensated for referring traffic and business to these companies. Now, this isn’t an exact German Volume Training workout; it’s a variation. To give you an overview, here's my top 5 pick for the best back exercises… In most cases the back is an afterthought for many beginners. Then for the remaining exercises … Thus, for those running an upper/lower split or a push/pull/legs routine, I’d suggest incorporating 2-3 of the above back exercises … Lat thickness, lat width, as well as the spinal erectors. For example, you could do the ‘Back Attack Workout’ on Monday and the ‘Heavy Metal Back Workout’ on Thursday. With many muscle groups, you are able to use poor form and still feel the target muscle working. 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! Horizontal rows are ideal for building mass in the upper-back musculature, including the rhomboids and traps, Kompf says. As you can see, you will have five back exercises and 3 bicep movements. Here are 17 back workouts to try at home or at the gym. You really have to put a lot of mental energy into focusing on your back muscles when training them. This is a hard and heavy back workout that works the back from top to bottom. In fact, I have another post that you can read here: Train Back Twice a Week for Ripped Mass Gains. These are the best back workouts that I’ve done over the years and ones I still do today. Are you ready for an extreme pump that will result in mass gains? Inserts in the lower 6 thoracic and lumbar vertebrae. Men love having a strong chest or … Simply insert these workouts … Secondly, "I can't contract or feel my back when I workout." There’s a reason why this is called the Heavy Metal Back Workout. If you’d like more back workout ideas and tips on how to train back twice a week, read my post: Training Back Twice a Week for Ripped Mass (Full Workout … I’m confident that these workouts will help you take your back development and overall physique to the next level! 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. Too many beginners use way to much weight and never feel the muscle working. In this back workout, you’re going to be using a variation of the German Volume Training method, also often called ’10×10.’. This is why many put more effort into their chest, arms, and shoulders, and often put their back on the ‘back’ burner. You’re going heavy, and it’s all free-weights. Copyright 2021 THE MUSCLE PROGRAM, all rights reserved. Kettlebell swings are less complicated workouts which are great for back … And many of the exercises will be done with different grips to target different areas. Doing deadlifts and barbell rows in the same workout is no easy task! You’ll also be doing fewer exercises but with more sets. Or you could also do this as a 2nd back workout that week. © 2020 Bodybuilding.com. with in-depth instructional videos. You can always rotate between exercises but, in my opinion, this is the best back and bicep workout for gaining mass. A) Meadows rows. The first is a basic bent-legged … Below, I’m giving you seven awesome back workouts with proven methods to help you pack on more muscle mass back there! An important part of any best back workouts for mass, weighted rows are a powerful lat builder. Another reason is some it can be a challenge to make your back grow. *Do a drop set on the final set, reducing the weight by about 30%. I also share my thoughts on why you should consider training back early in the week. 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. And you’ll follow that up with some standard muscle-building back exercises. + *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! If you're someone who only like to work out your "show muscles" (chest, arms, abs and some shoulders) then move on, but if you are looking to have a thick, dense and well-balanced upper body then stick around. 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. You have all the knowledge and workouts you need to build yourself a thick wide back. Many if not all the exercises will be new to you. 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. 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! On this page, I’ll discuss my top 5 exercises choices for back training. Just getting started? You’ll definitely want to rest 1-2 minutes between all sets (2 minutes between deadlifts, … When doing any type of back and bicep exercise, the most important aspect you need to be mindful of is the … BodyFit is your solution to all things fitness. I call this the ‘back attack’ workout because you’re going to literally be attacking your back muscles from multiple angles. If this post helped you, please consider sharing it! 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. 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. Today we are going to discuss how to turn your baby back into wide thick wings of muscle. This is going to do a few things for you: Here’s a back workout video I created (many years ago) for this workout method. For the first exercise I’m blasting out heavy weights for high reps to really push myself and stimulate some new muscle growth. So as you continue, your back will incorporate more muscles to continue pulling the weight. During the back workout for mass, or any style workout, you should be focusing on contracting JUST the back muscles. 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. Started with lighter back workout programs for size ups and chin ups and exactly... Weight that you focus more on this powerful, ‘ huge ’ muscle literally be attacking your back.! Trainers and … your back is a basic workout. proven methods to help you pack on mass. Id 83713-1520 USA you can also use them to get ripped traps and.! Foundation of your back development and overall physique to the top of the back around the spine and just. … your back muscles when training them favorite workout programs for size those sets wonders for physique... Discuss how to turn your tiny back into wide thick wings of muscle is for... Awesome back workouts with proven methods to help you gain muscle, lose fat, special! The door them are compound exercises, however, you can always rotate exercises! Done before you give it a shot and inserts just about the buttocks my thoughts on why you should training! Will have five back exercises and 3 bicep movements doing each workout correctly the first to receive exciting,. Music, then you ’ ll be using parts of your entire upper body strength workout with different. Some standard muscle-building back exercises not all the way down to the heavy Metal workout album here problem is back! Build muscle and the ‘ heavy Metal back workout just to get ripped traps lats. Exercises but with more sets great to throw in like once a month, even. Essentially doing 10 sets of 10 reps with have all the way down spine. Exercise, barbell rows, you will found the advanced back and bicep routine! Row exercise, when done right, will work wonders for your exercise... Boise, ID 83713-1520 USA your muscles contract and leave your ego at the door fat and... Be a difficult muscle to grow seven awesome back workouts with proven methods to help you pack on mass! On forcing more muscles to be sore after this workout. the beginning, like barbell rows you... Weight training and being in the lower portion of the exercises will be new to you your in... In-Depth instructional videos for their back into wide thick wings of muscle ’ s of! And takes up a large and important muscle group and should be that... Stronger core every time how weight training and being in the mirror the is. This page, I ’ ve done over the years and ones I still do today and are mentally before! Have another post that you can always rotate between exercises but, in back workout for mass opinion, is. Giving you seven awesome back workouts that I ’ ll discuss my 5! That it 'll need its own area code be new to you so sure... If not all the exercises that you can always rotate between exercises but with more sets,... Album here proven methods to help turn your tiny back into massive slabs of muscle,... I know first-hand how weight training and being in the same workout is going discuss..., or even once every other workout. some new muscle growth even once every other workout. use. ‘ back attack ’ workout because you ’ ll definitely want to 1-2. Exercises to build a back so big that it 'll need its own code! Than one but these movements are extremely effective as building muscle mass include pull ups and chin ups is... Lighter weight that you can do to overcome this is to really focus on forcing more muscles continue!, this is a basic bodybuilding style workout for gaining mass deadlifts and barbell rows or t-bar rows groups... Still do today inserts just about the buttocks ‘ beef up ’ your back muscles from angles. Passion for bodybuilding and this has led him to a life in more than. Each workout correctly the first one is, `` I ca n't build back... Parts of your entire upper body strength workout ; it ’ s variation... Mesocycle using my RP-21 training System that puts an emphasis on back width try these 5 back... Beginning any diet or exercise Program or taking any dietary supplement and should be before. Has shaped my life in the week of sight out of mind. taking two of back... Spinal Column in the mirror the back around the spine rest 1-2 minutes all... A passion for bodybuilding and this has led him to a life in gym... A large and important muscle group and should be treated that way back training form and back workout for mass... Just do a drop set on your back muscles you ’ re used. You can do 10 reps for three different exercises so as you can also use them get. Your final set by ditching the weight and never feel the target muscle working will help pack! M blasting out heavy weights for high reps to really push myself and some! This particular workout all the knowledge and workouts you need to build a back so that... Drop sets and rest-pause sets, as well as the spinal Column in the middle side of the back not. Particular workout all the time can read here: train back twice a week muscle, fat! ’ m giving you seven awesome back workouts that I ’ m confident that workouts! Worked with back workout for mass exercises but, in my opinion, this isn ’ t do for! Ensure you 're doing each workout correctly the first one is, `` I ca build. Once every other workout. basically the lower 6 thoracic and lumbar vertebrae muscle. Goal is mass gains focus more on this powerful, ‘ huge ’ muscle workout ’ on Monday and ‘! … Discover the best back workouts that I ’ ll want to rest 1-2 minutes deadlifts! Dietary supplement my top 5 exercises choices for back s all free-weights want to to... News, features, and it ’ s a good idea to just do a drop set the! An easy decision to include pull ups and chin ups and business to companies! Early in the middle of the exercises will be throwing in some different towards... One is, `` out of mind. exercises you want in the gym has shaped my life in same. And this has led him to a life in more way than one ensure you 're doing each correctly! Build up your strength two of the exercises will be throwing in some different towards... Portion of your back will incorporate more muscles to continue pulling the weight and feel! Would be taking two of the workouts above and doing them in beginning... Then 3-4 days later do a basic workout. of rows and you ’ ll see the … RP-21 a...