Last updated on March 15th, 2019 at 03:42 am
A common mistake especially beginners are doing is not to pay enough attention to training your back.
The reason is often that what you cannot see, you don’t train! Since you look at your chest and biceps all day, then that is what your attention goes to. So for many, their back training ends up just being some lat pulldown and perhaps some rows.
Of course, this is a huge mistake. Your back workouts are just as important as all the other workouts. In fact, if you don’t train your back enough and create symmetry between all your muscle groups, you may end up getting injured.
So remember, never make any compromises to your back workouts.
Best Beginner And Intermediate Back Workout For Mass
I am going to give you a very classic back workout, with some of the best mass-movers you can use to train your back.
Most of these exercises are focused on involving as much muscle as possible in each movement. It is what you want when you are training your back workout to get that v-shape.
When training your back it is very important that you maintain a proper form. Never put too much weight on because you want to show off. Lower back injuries is never a fun thing!
Best Back Exercises For Mass
Using this workout and you are going to add some mass to your lats and help you to build that v-shape that will make you stand out as a muscle builder.
Let’s gets started.
Lat Pulldown – Wide Grip
Lat pulldown is a great exercise when you want to build some mass and get those v-shape wings. However, to get the most out of this exercise it is important you do it correctly.
First, make you are pulling with your lats, not your arms or shoulders. Also, make sure that you keep your wrists straight, and is pulling the bar down to the top of your chest.
If you start to bounce back and forth, you are using too much weight.
Check out how Jim Stoppani is doing the lat pulldown.
Stick to 4 sets and start with 12 reps and work yourself down to 8 reps.
Lat Pulldown – Close Grip
I also recommend you doing lat pulldown with the triangle grip or using the bar holding it with a reverse close grip.
Close grip pulldown tend to squeeze more juice out of your lats and also work more with thickening the midsection of your back
Do 4 sets and 12 and 8 reps in each set.
Seated Low Row
When performing the seated low row, make sure you are not bouncing back and forth like if you were rowing a boat. Keep your back slightly arched and in a locked position.
The seated low row is one of the best overall back mass builders and you don’t wanna miss doing it.
Do 4 sets and a rep range between 12 and down 8.
Bent Over Rows
There is no doubt that bent over rows are among the best back exercises you can do to add some mass to your back.
But, at the same time, it is also one of these exercises where everything can go terribly wrong if you are not doing the exercise correctly. Too much bouncing and too much weight will put tremendous pressure on your lower back.
If you are a beginner and haven’t got that strength in your back yet, or are having some issues with your lower back, I encourage you to do the one arm row instead of bent over row, as Victor Martinez is showing in the video below.
Because you are doing one arm at a time training your lats and use the other for support, you will not end up putting a bad pressure on your back.
Do 4 sets with a rep range between 15 and 8
If you do the one arm row, it is 4 sets on each site.
Dumbbell row, as 4-time Mr. Olympian Jay Cutler is showing here, is an exercise I am getting more and more happy about. I feel it is able to work my lats in a more concentrated way compared to using a machine. At the same, your in a lock position forcing you to work better with your lats.
I Like to use it as a finisher to the upper part of my back giving me a feeling of a well-done job regarding my upper back making me ready to move on to my lower back.
Stick to 4 sets starting with 12 reps, add more weight in each set until you can barely do 7 or 8 reps.
If you should do only one exercise, it would with no doubt be the deadlift. With this exercise, you are literally training your whole body and it is an exercise you are going to hate and low at the same time.
I usually do deadlift during my back workout to train my lower back. But you will feel it in your buttocks, hamstrings, and quads as well.
Be very careful doing the deadlift because doing it wrong and you will hurt your lower back. Putting too much weight on the barbell so you start to bounce back and forth will not do you good.
One great tip to do this exercise correctly is to keep the barbell close to your angles when it is on the floor.
If you really want to push it hard, you can do up to 6 sets of this exercise, but 4 sets will be fine. Stick to a rep range between 12 and 6 reps.
I like to use back extensions as a finisher, normally the last exercise I do during my back workout for mass. It is important that you don’t over-extent your back when you are in an upraised position. When you are there, hold the position for a second or so.
Don’t do this exercise fast, just keep a slow pace and enjoy the stretch you are going to feel through your lower back, hamstrings, and calves.
Personally to me, it is not only great for my lower back it also helps me to avoid any lower back pain.
If it is too light, you can hold a weight plate close to your chest.
Do 4 sets and around 12-15 reps in each set.
Supplements To Use For A Massive Back
First of all, make sure to get some proteins right after a back workout. They are important so you can start your recovery process.
After that, natural steroid alternatives are a good way to get your testosterone levels up and make it easier to get started building a massive back.
For your testosterone levels, I recommend to check out Testo Max. It is one of the best all-natural testosterone boosters around.
To get a better protein synthesis and nitrogen retention you can use a supplement like Crazybulks D-bal. It is made in a way so it mimics steroids like Dianabol, but without adding too many fluids to make you look too bulky.
Finally, you can consider using HGH-X2, it mimics the effects of human growth hormone (HGH). It will help you to add that extra mass and get those v-shape lat wings of yours.
If you are skinny having issues gaining muscle mass then check out this article How to Gain Weight And Pure Muscles When You Are Skinny