How To Build A Muscular Back (Part 3)
November 9, 2009 by Shaun
Filed under Bugs Workout Routines, The Fitness Bug
Welcome to the 3rd and final part of how to build a muscular back and as I mentioned in part 2, today I’ll outline a weightlifting routine for your weightlifting workouts where you can execute those exercises that I covered.
Before I describe these routines we will first cover them in order of difficulty.
- Beginning
- Intermediate
- Advanced (I’ll leave that till another post)
This is to ensure that you build muscle mass at a safe pace, avoid injury, but more importantly, allow your body to grow once you hit a plateau.
Beginning Bodybuilding Back Routine
For those who are just starting out in bodybuilding, I always recommend a full body routine practiced 3 times a week that uses mostly basic exercises to target each muscle group. As a result, a back routine for the beginning bodybuilder may consist of just a couple of exercises that cover all of the back muscles.
- One Arm Dumbbell Rows 2 sets of 10-12 repetitions (Rest: 1 minute)
- Pull down To Front 2 sets of 10-12 repetitions (Rest: 1 minute)
How to Step Your Game Up
After 4 weeks of performing 2 sets of each exercise for 10-12 reps, move up to 3 sets per exercise. Keep the rest to 1 minute in between sets.
Intermediate Bodybuilding Back Routine
After 12 weeks in the beginning body-building schedule, it will now be time to ante up to an intermediate routine in order to keep progressing. In this routine, the body is split in two separate days; chest, back and arms on day 1, and shoulders, legs and abs on day 2.
- Wide Grip Pull-up to Front (alternate with Reverse Close Grip Pull-ups on the next workout) 2 sets of 10-12 repetitions (Rest: 1 minute)
- T-Bar Row Machine (alternate with One Arm Rows on the next workout) 2 sets of 10-12 repetitions (Rest: 1 minute)
- Bent Knee Deadlifts 2 sets of 10-12 repetitions (Rest: 1 minute)
How to Step Your Game Up
After 4 weeks of performing 2 sets of each exercise for 10-12 reps, move up to 3 sets per exercise. Keep the rest period to 1 minute in between sets.
Note
Use either a spotter or a chin assist machine to help you perform the pull-up movements. Only use the pulldown machine at this stage in case that none of these options are available.
For most of you, reaching the intermediate level of the weightlifting routine for your back will be as far as you need to go in terms of building muscle mass. But once you have followed all 3 parts of How to build a muscular back, you may just find that you have become your own self made super hero and have to invest in a new wardrobe. Now quit reading already, I want to see some action! Go and build that muscular back already.
See you in the comments.
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The pull ups are absolutely the best exercises. I don’t quite like the pull downs. I would rather use weighted pull ups.
[Reply]
Shaun Reply:
November 13th, 2009 at 12:10 pm
Hi Paramjit.
Pull ups do seem to be a people favorite no doubt. But sometimes one needs to really focus in on a set of muscle groups to bring out those muscles you never w you had.
[Reply]