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The Best Back Workout For Mass And Definition

Intense Workout To Build Width And Thickness Of The Back

It is always impressive to see a big and well-defined back. Men love having a strong chest or show off their big arms. However, women prefer men with chocolate abs.
Fortunately, we are not here to please them.
We are here to buid a V-Shaped back, which is surely in the list of your fitness goals.

Gymaholic prepared you a hardcore workout in order to build this BIG BACK. There is no magic formula; you must do the right exercises, execute them with a good form and the hard work will do the rest.

Shredded back

Muscles Of The Back

In order to develop a strong back, it is important to build width and thickness to this muscle.
The back is divided into four distinct muscle groups:

  • Lats (wings): The V-Shaped back ends from these muscles. Lats exercises executed with a wide grip give you these amazing wings.

  • Lower Lats: This part is very close to the lower back. To develop it, you must perform lats exercises with an underhand grip.

  • Middle Back: This muscle is placed just above the lower back. Row exercises are often used in order to build your middle back.

  • Lower Back: As its name suggests, the lower back is where your V-Shaped back starts. Movements where you bend at waist will help you build this muscle group.

Work The Width And The Thickeness Of The Back

A nice back is a perfect combination of size and symmetry. Therefore when you train it, it is important to work on the width and thickness of every muscle groups.
Here are the two different ways of training your back:

  • Width of the back: To obtain a wide back, you must do your exercises with a wide grip.

  • Thickness of the back: In opposition to a wide grip, a close grip will help you get a thick back.

During this workout we will concentrate our efforts on the entire back. We will be working both width and thickness.

Man with a strong back and traps

Train With Basic Exercises

If you want to build your back, you don't need to have a complicated workout routine. Even the legend Arnold Schwarzenegger was constantly hitting his back with basic exercises. In this workout we will use compound movements that are necessary to build your back muscles.

Rep Range And Rest Time For Back Mass

In this workout we will be aiming for 6-15 reps, depending on the exercise. Since the back is a big muscle, we will put between 1 minute and 1:30 minutes of rest time after each set.
Then have 2:30 minutes of rest between exercises.

How To Warmup Your Back

The best way to warmup your back is to start a back exercise with light weights. If you are going to start by working out your lats; you can warm them up with 3 sets of lat pulldown; performing 15-20 reps.

Note: Focus on having a good form when you are exercising. If you are doing bent over barbell row for example; keep your back straight and keep your head up. This exercise, along with the deadlift is not recommended for people who have back problems.

  • Barbell Deadlift 4 sets

    • 4 x Heavy Weight 6-8 reps

  • Pullups 4 sets

    • 4 x Body Weight 6-12 reps

  • Bent Over Barbell Row 4 sets

    • 1 x Moderate Weight 8-12 reps

  • Seated Cable Row 4 sets

    • 4 x Moderate Weight 8-12 reps

  • Lat Pulldown 4 sets

    • 4 x Light Weight 12-15 reps

  • Hyperextension 4 sets

    • 4 x Light Weight 12-15 reps

Get that strong back!

A Gymaholic is someone who inspires others to become the best version of themselves. #IAmAGymaholic You have goals, we help you achieve them.