When it comes to training your back, it is important that you target the different areas. There is the upper back which consists of mainly the traps. Then there is the mid back which consists of the rhomboids. Finally there is the lower lats or latissimus dorsi. In order to perform an entire back workout, you must train with different grips or hand positions in order to attack the target area of the back muscles.
I personally am one to train the entire back on “back day” because I feel it is what works best for me. Others may train upper back and mid back one day, then lats on another day. Some may even train mid and lats and leave traps for another day. Either way you go, you will develop an awesome back as long as you know what you are training as opposed to just walking in the gym and just “doing back”.
Here is one of my personal full back and lat workouts for size and strength:
Note: I personally like to warm up with a few sets of pull ups, you can warm up as you find fit for you. Typically I recommend warming up the muscle that you are going to train.
Back Workout for Size and Strength:
- Bent Over Rows – 4 sets for 8-10 reps
- Straight Arm Lat Pulls – 5 Sets for 8-10 reps
- Incline Barbell Row – 4 Sets for 8-10 reps
- Lat Pull Downs – 5 Sets for 8-10 reps
Rest Periods: 40-60 seconds in between sets.
Rep Tempos: 2:0:1 or 3:0:2 or 4:0:1
Bonus: Another Back Workout for Mass
Back and Lat Workout Tips
- Most people find it hard to make a mind to muscle connection with their back. It is crucial that you can isolate this muscle for full contraction if you want it to grow. This is why I advise that you start your training off with an isolation workout in order to get that mind to muscle connection before you proceed to the more challenging compound lifts.
- Know what areas of the back you are coming to train. If you are simply walking in the gym and doing different back exercises because its “back day”, then you are training blindly. Each individual area is crucial when developing a massive and muscular back.
- Stop training so damn heavy and start focusing on really engaging the back. The biggest mistake people make when training their back is going heavy and ultimately using their arms for the lift. Anytime you are training your lats, rhomboids, or traps it is very important that you are engaging that muscle first during the lift to ensure a proper contraction.
What is your next back day?
Now that you have some new insight, will you be making any changes to your training? If so, leave a comment below and let me know what you have decided to do. I hope you enjoyed the info and if you learned anything today, make sure to click the “like” button below.