Do you want to improve your back? Have you got a good V-taper?
This blog post is a brief run through of a typical back workout that I enjoy and believe works very well for me.
I focus on lifting heavy weights in back workouts, working on a 6 to 8 rep range. This worked best for me over the last 2 years.
1. Warm Up – Wide Grip Pull Ups
The wide-grip pull up is one of the best exercises you can do to build the middle of your back and your lats. I start with 2 sets x 15 pull ups to get ready for some heavy lifting.
The key here is that your shoulders are in line with the bar, or even slightly behind it, which allows for maximum leverage as you pull the bar up and back. For taller or skinnier lifters, this will probably place the bar against their shins. For shorter or thicker lifters, this will place it somewhere around the middle of the feet.
Aim for 3 sets x 6 reps (about 85% of 1RM)
3. Lat Pulldown
The lat pulldown is a machine variant of the pull up. It allows you to work in given rep ranges more easily.
I like to do a bit more volume so I aim for 3 sets x 15 reps, still heavy weight.
4. Barbell Row
The barbell row is a staple in my back workouts because it works everything from the erector spinae up to the traps.
Aim for 3 sets x 8 reps. Control the movement and keep your form through out.
5. Seated Cable Row (Wide- and Close-Grip)
Keep your wrists straight, chest up and squeeze your back to get the best results. Don’t allow your shoulders to roll forward, concentrate on just working your back muscles.
I have either been taught or I have watched all the back exercises discussed in this blog post. I have found them very effective over the last 2 years of training.
WORKOUT TIP: Reduce your rest time.
It’s always tempting to take a break when training, but I find that sticking with rest times of 30 seconds between sets helps increase my overall endurance. If I am strength training, I lift a heavy weight and keep your rep range between 6 to 8 reps.
Thanks for reading,
Hot off the Chest Press.