BUILDING MUSCLE MASS: BACK

The back is often neglected when it comes to "getting in shape" which is a huge mistake. The muscles in your back span to cover your entire torso and down to above the glutes. You should never ignore a part of your body because you think it's not as worthy as some of the more flashy showoff parts. Building on every muscles group is detrimental to achieving a full physique.

When performing some of these exercises i cannot stress how important form is, many times people have injured their back because of slacking form or trying to show off on a dead-lift....don't do it! The back is a wonderful muscle group that incorporates the biceps and shoulders in some cases. Building your back will give you big traps, massive shoulder blades and add to the wideness of your body and help to give it that V shape.

Bent over Barbell Row

This is a fun exercise to do, simply grab a barbell with your desired weight bend over--but keep your back straight!-- and bring the bar in to your middle to upper abs. Form is very important, with improper form the muscles will not grow properly and your posture will suffer along with a potential of injury.

Light Weight

4 sets
15 reps
30 sec rest

Medium Weight

4 sets

10-12 reps

30 sec rest

Narrow Cable Rows

Set up a cable machine with a narrow grip bar and sit up straight as you do these. Fight to keep from swaying back and really focus on squeezing your shoulder blades together.

Light Weight

4 sets
20 reps
30 sec rest

Medium weight

4 sets

15 reps

30 sec rest

Wide Cable Rows

Same as the narrow rows just with a wider grip.

Light weight

4 sets
15 reps
30 sec rest

Medium Weight

4 sets

10 reps

30 sec rest

Lat Pull Down

These can be done bringing the bar down to your chin or upper chest, or behind the neck. You can lean back a little but once you're in position try to stay their throughout the entire set.

Light weight

3 sets
20 reps
30 sec rest

Medium Weight

3 sets

10-12 reps

30 sec rest

One arm Dumbbell Row

These are a great isolation move and allow you to rest one side while the other is working. If you have bad posture your back is going to want to arch when leaning on the bench but it is important to keep it as straight as possible.

Medium Weight

4 sets
10-12 reps
25 sec rest

Heavy Weight

4 sets

5-7 reps

40 sec rest

Shrugs

Shrugs are a fun exercise to do and some gyms have machines specifically for them but were going to do them with just a barbell or dumbbells. With the barbell hold it close to your body and stand as straight up as you can, then simply shrug your shoulders as high as possible and release. I like to pause at the top of the contraction for a few seconds to really help get a burn.