Mass on the Back

Here is a post for those of our readers who are interested in perusing or are already bodybuilding at any level. This is a personal interest of mine and I wanted to make sure to direct a few posts at my fellow peers. However, this is an important post for all our readers, no matter what your goals.

People often take for granted the importance of a well developed back and legs (In a previous post we discussed the importance of legs). Of course, to achieve proper symmetry and proportion everything is important, but a big set of legs and a thick back is what separates the men from the boys (Remember, you can never be too wide).

Here is a low volume but a very high intensity back workout that will help to increase strength and build mass in your back.

Back Routine:

Machine Pullover: Works the lats without activating the biceps (could be substituted with dumbbell pullovers)

• 1st set- 10-12 reps (warm-up)
• 2nd set- 10-12 reps (moderate strain)
• 3rd set- 8-10 reps (to failure)

Hammer Strength High Row: Arch the back to better contract lats. Could be substituted with close grip pulldowns

• 1st set- 10-12 reps (moderate strain)
• 2nd set- 8-10 reps (to failure) 

Bent Over Row: Adjust your body so you are a little above 90 degrees

• 1st set- 10-12 reps (warm-up) not mandatory
• 2nd set- 8-10 reps (moderate strain)
• 3rd set- 6-8 reps (to failure)

Seated Cable row: Arch you back for this as well. Could be substituted with hammer strength row

• 1st set- 10-12 reps (moderate strain)
• 2nd set- 8-10 reps (to failure)

Partial Deadlifts: Go down to about mid-chin to keep stress strictly on the back

• 1st set- 6-8 reps (moderate strain)
• 2nd set- 6-8 reps (to failure, once you break form drop the weight)
• 3rd set- 4-6 reps (if you really feel good go ahead and do this)

This might be atypical to traditional workouts comprised of 4 sets per exercise and higher reps, but trust me, if you go to true failure and keep your form honest, this workout will do the trick.

-Fazoo Fitness