Ultimate Guide: Best Back Workouts for Building Muscle Mass
The back is a complex muscle group including lats, lower back, traps, rear delts, and smaller supporting muscles. Many lifters struggle to feel these muscles working during training, making proper form and weight selection crucial.
Key Tips for Effective Back Training:
- Use lifting straps to reduce grip fatigue
- Avoid over-gripping bars/handles to prevent forearm dominance
- Pause 1-2 seconds at peak contraction and full stretch
- Select weights that allow perfect form and muscle connection
Back muscles anatomy illustration diagram
Training Guidelines:
- Train back once weekly, preferably Monday or Tuesday
- Follow each workout for 4-6 weeks before progressing
- Complete all 5 workouts sequentially
- Return to Workout 1 after completing the cycle
Shirtless man performing back workout
Nutrition and Supplementation:
- Maintain a caloric surplus for growth
- Calculate proper macronutrient ratios
- Consider supplementing with:
- Creatine monohydrate for strength and muscle gains
- Pre-workout for training intensity
Man performing barbell rowing exercise
Progressive Workout Schedule:
- Weeks 1-4: Back Workout 1
- Weeks 5-8: Back Workout 2
- Weeks 9-12: Back Workout 3
- Weeks 13-16: Back Workout 4
- Weeks 17-20: Back Workout 5
Remember to consume adequate post-workout protein to support muscle recovery and growth.
Related Articles
Low-Carb vs Low-Fat Diets: Which Diet Really Works for Muscle Definition?
