5 Awesome Exercises for a Massive BACK
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5 Awesome Exercises for a Massive BACK

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Pictured above is Dorian Yates.

He is one of my favorite bodybuilders.

This dude was the definition of ‘old school.'

I think he is my favorite because our training styles are very similar.

His workouts were very intense, short in duration, and were based on limited exercise selection.

That's how I like to do things.

Dorian also had a HUGE back.

If you are reading this, chances are you are interested in building a huge back as well.

You've come to the right place.

Before I go any further let me point out that if you have shoulder pain and/or want to prevent shoulder pain then you should perform much more pulling then pushing.

That means that you should do more work for the back than the chest.

Do like a 3:1 or 4:1 pull-to-push ratio.

For every 1 set of chest, do 3 or 4 sets of back.

I just had to point that out.

So how do you get a big-ass back?

Get really good and strong at the following 5 exercises.

5 Awesome Exercises for a Massive BACK

1.  Pull Ups (variations)

2. Lat Pulldowns

3.  One-Arm Dumbbell Rows

4.  Seated Cable Rows

5.  T-Bar Rows

To develop a great back you need width and thickness.

To develop width you do vertical pulling movements like pull ups and pulldowns.

To develop thickness you do horizontal pulling movements like rows.

I suggest picking 1 vertical back exercise and 1 horizontal back exercise and focus on those to create your back specialization program.

Here is a back specialization program that you can do.

Monday – Back/Bi's

Pull Ups  7 x failure

Concentration Curls 3 x 12-15 reps

Tuesday – Chest/Tri's

Dumbbell Bench Press  5 x 8-12 reps

Dips 3 x failure

Wednesday – off

Thursday – Back

Seated Cable Rows  7 x 8-12 reps

Friday – Legs

Hack Squats  5 x 15-20 reps

Hamstring Curls  5 x 15-20 reps

Saturday & Sunday – off

As you can see, you don't need a ton of volume to build muscle.

This split looks super simple, but if you bust your ass and take each set to failure, you will soon realize how tough it really is.

On Monday you are working on your back width with Pull Ups.

On Thursday you are working on your back thickness with Seated Cable Rows.

Record your workouts.

Each workout try to increase by 1 total rep.

Try to add 1-2 pounds of bodyweight each month.

Any more than that is pure fat.

Now go and make Dorian proud.


 

Photo credit:  gringoboy_72

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Bill Davis
 

Bill Davis has been an avid weight trainer since the age of 12. He started out as a skinny teenager and finally made his training breakthrough in his late 20s when he discovered how to pack on lean muscle in short order.

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