BEST BACK WORKOUTS ROUTINE | ULTIMATE BACK EXERCISES

best back workouts for mass
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BEST BACK WORKOUTS FOR MASS

Back is an important muscles of your body as important as your chest, biceps and triceps.  If you want to build bigger back, just follow this ‘best back workouts for mass‘ and best back exercises. This workout routine is tested and most effective to build your back muscles bigger and stronger.

KNOW YOUR BACK MUSCLES

BEST BACK WORKOUTS ROUTINE

First thing is you need to know about your back muscles. Feel your muscles and make mind-muscle connection. There are main four back muscles you need to focus on to build bulky back.

  1. Trapezius
  2. Rhomboids
  3. Latissimus dorsi
  4. Erector spinae

Here is how they look:

back muscles

 

These are major muscles.

Now, here’s the goal in terms of overall back development:

  • Large Traps that establish the upper back
  • Bulky rhomboids that create valleys when flexed
  • A thick Christmas tree in your lower back
  • Wide lats that extend low down the torso, creating that pleasing V-taper
  • Clear development and separation in the teres muscles and infraspinatus

So Now lets start with the basic science of back training and then best back workouts for mass and best back exercises.

MISTAKES TO AVOID

The two biggest mistakes most people make in their back workouts are:

  • FOCUSING ON HIGH REPS :- This mistake will stunt the growth of every major muscle group in the body and prevent to grow muscles.
  • DOING WRONG EXERCISES :- Many people focus too much on machines and isolation exercises, which are of secondary importance in building a deep, thick, powerful looking back. Always do best back exercises which are mentioned below.

WHAT TO DO TO BUILD BACK

And in terms of training the back, that means a lot of heavy deadlifts and rows with “supplementary work” like pullups and chin ups.

The strategy is simple to build bigger back muscles. Here it is:

  • FOCUS ON LIFTING HEAVY WEIGHTS :- If you want to build bigger back then you have to focus on lifting heavy weight and low rep ranges like 6-8 reps. The heavier you lift the heavier you build.
  • FOCUS ON SAFE AND EFFECTIVE EXERCISES :- You must focus on best back exercises that are safe for you, don’t get injured. Which exercise you are performing must effect on you back muscle, if you are feeling your back during that exercise then you are doing right.
  • FOCUS ON PROGRESSIVE OVERLOAD :- If you don’t continue to get stronger, you won’t continue to get bigger. The number one rule of muscle building is progressive overload which means adding weight to the bar over time.

Another aspect of your back training that you have to get right is volume, or the total amount of reps you do each week.

BEST BACK EXERCISES

BEST BACK EXERCISES FOR MASS

These are the ‘best back exercises‘ to get a bigger back which helped many peoples and will help you do the same.

  1. CHIN UPS
  2. LAT PULL DOWN
  3. DUMBBELL ROW
  4. T BAR
  5. WIDE GRIP PULL UPS
  6. BARBELL ROW
  7. DEADLIFT
  8. SEATED CABLE ROW

BEST BACK WORKOUTS FOR MASS

BEST BACK WORKOUTS FOR MASS

I just told you about best back exercises to build bigger back. Now take a look at ‘best back workouts for mass’.

WIDE GRIP PULL DOWN OR CHIN UPS

First warmup and perform 6-8 reps of 3 sets.

DUMBBELL/BARBELL ROW

Perform 6 reps of 4 sets.

DEADLIFT

Perform 4-6 reps of 3 sets

SEATED CABLE  ROW

Perform 6-8 reps of 3 sets

T BAR

Perform 6-8 reps of 3 sets


You have to keep increasing weight in every set and rest 90 seconds after every set and 120 seconds after every exercises. Rest between every set is important because it recovers strength of your muscles so you can lift heavy and stress your muscles.

You also have to eat proper to build muscles.

These are most effective best back exercises and “best back workouts for mass. Follow this routine for 6-8 weeks.

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