1. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Access our entire library of more than 90 fitness programs. Build these and you will have a strong and defined back. Feel your muscles contract and leave your ego at the door. On this page, I’ll discuss my top 5 exercises choices for back training. In summary, though, when you lift in the hypertrophy phase, your muscle cells will get bigger, and thus, it will cause you to gain a lot of size and strength. Weighted rows. should be done before you give it a shot. 4 – Rows-only Back Workout. Like the chest workout above, you’ll start with heavy compound exercises. You’re going heavy, and it’s all free-weights. Rest 1-2 minutes between each set. 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 you’ll follow that up with some standard muscle-building back exercises. You’re essentially doing 10 sets of 10 reps for three different exercises. In fact, I have another post that you can read here: Train Back Twice a Week for Ripped Mass Gains. Make sure you have plenty of energy and are mentally focused before doing this workout. You’re going to end your workout with the same exercise you started with. This is from a series called Muscle Talk with Jason. Feel your muscles contract and leave your ego at the door. We’ll help you gain muscle, lose fat, and change your life! Already have a Bodybuilding account with BodyFit? Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. 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, 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 is another word for warming up your body. Most workout routines for back include standard deadlifts, pull-ups, bent-over rows, and one-arm rows to build strength and mass. 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. Deadlift 2. In the original RP-21 protocol, we did not use supersets for the 7x3 or the 6x5. 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. The thumb press will help with this. Back Workout for Mass Gains. Sign In. Here’s a video talking you through this workout. In fact, any type of row exercise, when done right, will work wonders for your physique. Priming exercises are important as they will help in making your nervous system active. The back consists of several muscle groups which make up the upper posterior chain (Backside of the body) and these include the Latissimus Dorsi, Trapezius, Rhomboids, Infraspinatus, and Erector Spinae. Of course, any back article I write wouldn't be complete without mentioning what Jim Wendler has dubbed the "Kroc row." Back is something that many newbies don’t pay enough attention to. The upper back is a large, complex body part and needs to be hit heavy and hard, and from multiple angles. Secondly, "I can't contract or feel my back when I workout." Best Back Workouts For Mass: Putting It Together Alright, let’s combine all of this information into a concrete, step-by-step workout plan. 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