Gloves Workout
Bodybuilding Workouts For Developing A Muscular Back
Are you looking for a routine to help blast some size, shape and definition into your back? If so, this might just be the back blitz you have been seeking. Let’s select movements for mass, width, thickness, and a finisher to help develop the complete back for bodybuilding.
Mass Builder
Always begin your back workout with a movement for all-out mass. Deadlifts are usually the boss movement for this. You’ll want to complete 3 to 5 sets after an initial set or two of warm-ups. Rep range should be low in the 7 to 10 range. This movement is not only about overall back thickness, but about building core strength as well. The deadlift is ideal for this. Use a belt, wear gloves or use chalk, and always use common sense and good form. This is the movement that will make you big.
Thickness
Now that your back is full of blood and you’ve broken a sweat, it’s time to move some heavy weight for that thick, chunky back you desire. Select barbell rowing or dumbbell rows and get to work. Keep your reps low to medium, in the 8 to 12 range. Go heavy, but not so heavy that you are unable to actually pause at the top of the repetition and feel the contraction, the key to muscle growth. This is the movement that will make your back thick, and you need to work very hard on it.
Width
If your goal is to be big and strong, you might not worry about width. After all, width and visual appearance only matters to bodybuilders, right? Wrong! It’s important for all trainers, even those without competitive ambitions to develop a complete back. Chins or wide-grip pulldowns will help you to do this. Allow the weight to be heavy to moderate, and stay within the 10 to 15 repetition range. With a lot of slow repetitions and good diet and rest, you should notice those lats start to flare in no time! This is the movement that will create a wide back, making you look better onstage, on the beach, or anywhere else!
Finisher
Now that you’ve nailed the back in terms of size, thickness and width, it’s time to wrap things up. Instead of stopping once you’ve hit all the major area, we want to use one more additional movement to hit the entire back and keep the blood in the areas of the back we have just trained. Hyperextensions or hammer Row machines are a great way to finish up your back day. Don’t try to go heavy. Rather, keep the weights light and just focus upon feeling each repetition. This is the movement that will flood your back with blood and keep you pumped for another 15 minutes, leading to more growth.
The next time back day rolls around, select your four movements and get to work. Add the mass, work on the thickness; focus on the width, then flood the back with blood. You’ll likely be very pleased with the results!
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