Back Workout Routine for Mass - Back Exercise at home for Men

Back Workout Routine for Mass - Back Exercise at home for Men

"Great things take time" as back muscle includes in some of the biggest muscles in our body. It's hard to see vigorous growth in any muscle especially and in case of back muscle it grows in millimetre (mm). Back muscles are supported by spine or more appropriately spinal cord, which supports our main body (upper).Your number of reps multiplied by your number of sets is primary key to attain muscle hypertrophy. When lifting any weight, you've got a concentric (hard) and eccentric (easy) phase. For example, while  dead lift when you go down, you are performing an eccentric action and when you return to standing , that's concentric.

Back Workout Routine for Mass - Back Exercise at home for Men

Your back muscle has majorly three sub-muscle fibers :-

1. Trapezius (traps) or upper back-

Trapezius or in common traps are starts from your neck to middle of your shoulder blades.Traps also have three sub muscle group fibers.

• Upper fibers
• Middle fibers
• Lower fibers  

To grow traps especially  upper fibers and middle fibers, here are my favorite exercises

 (do any two for best results)-

•  Barbell shrugs
• Dumbbell shrugs
• Back barbell shrugs
•  Machine shrugs
• Up-right row

2. Latissimus Dorsi (lats) or Middle back :

In general, it is also known as shoulder blades. The main part of your back which gives you look wider and broader from the rare view of yourself. Those exercises in which you pull weight along yourself and release to and fro especially trains your outer lats part of your back muscles grows but it also trains your lower fibers part.

Exercises which hit this muscle groups-

• Bent over row 
• Single or Double-arm dumbbell rows
• Lats pull down (machine)

3. Erector spinae or lower back :

Those workout  in which you pull weight on yourself opposite to the body helps to grow your erector spinae. Deadlift  my favorite and one of the best workout which not only trains your lower back but also trains your whole rare back muscles groups of your body.

Now, I'll tell you my crazy back workout routine by which you can create virtual transition so, that you seem to be  your upper back wide and lower back (waist) narrow which is called V-back or Cobra back. So, I split back workout into two session one day focuses on back width another session focuses upon thickness of back.Back width helps you to look more tapper and back thickness to emphasize you to 3-dimensional looking in which muscles sticking out.

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  Day one

1. Deadlift or Rack-pulls; 

In my experience as a trainer, and based on results witnessed by training, the deadlift, if performed correctly, will build unparalleled mass while strengthening all the major muscles groups. The deadlift is done by simply grasping your free- weight bar (heavy but no compromise with form), while rack pulls is a half of deadlift in comparison to deadlift it keep freshen your legs and more targets to your back.

I would suggest 3-4  working sets and 1-2 warm up sets aim is to go heavy as much as possible, to the failure each time, keep straight and tighten your core as much as possible, chest up, squeeze your shoulder towards back.

Pro tip: Keep chest up, Shoulders back, Core tight.

2. Bent over row;

This workout will give you crazy 3-D look, 8 times Mr. Olympia Ronnie Coleman known by his crazy back, he said in his several interviews that bent over rows is the best and main workout which helped him to achieve 3-Dimensional back along with proper nutrition. Back Workout Routine for Mass - Back Exercise at home for Men.

Start this workout  with 2-3 warm up sets. Keep the rep range very low and main aim is going to weight in honest but keep in mind "quality over quantity". Reps should be slow and one-second hold when you pull the barbell close to your belly button. In each set decrease the rep and increase the weight remember tighten your core to get rid out of  any injury and focus on contraction, the wider your grip the more you hit the your outer lats so keep the grip close.

3.  Sitted-row;

It targets mainly your middle back, the gap between shoulder blade it fills up.Focus on back straight, wrist tight and feel the squeeze so that blood rush in your muscles and provide oxygen to achieve hypertrophy. Go for at least 2 warm up sets and 3-4 working sets and increase weight in each set.  

Pro tip: Keep your back straight, chest up,pull weight from upper elbow portion.

4. Single arm rows;

This exercise will let you to achieve wings, it is little bit similar to seated row but this workout provides you full-range of motion. Stretch dumbbell closer to your lats so that your arm almost rubs your lats. It is the finisher of back thickness workout.

It will mainly focus lats and outer lats, which would be easily seen from front sides while posing double dumbbell biceps front view.

ON a different day do a separate workout for back width.

1. Wide grip pull ups;

It's great workout to train your back width. Tempo on pull ups is one- second up and two- second down slightly remote control on contraction and relaxation. Best way of pull ups is wide grip as much as possible, keeping your core tight and focus on eccentric  phase of motion the further you go down and further you go up you will get more blood flow into your lats and more stretch to get development.

Pro tip: Tempo one- second up and two- second down.

2. Over head pulls;

This is focusing on lats it will help you pre-exhausting your lats just after the pull ups. It will help you to train your outer lats to look more wider. Keeping 3-4 working sets and 8-10 reps after 1-2 of warm up sets, keep your hand nice slow and focus on contraction.

Pro tip: Slow tempo and controlled full range of movement.

3. Lats pull down (Machine);

I'll suggest you to go heavy as much as possible. Keep the cable- bar close to your chest. It will train your outer lats so, get the full contraction of your shoulder blades and full range of motion, grip should be hooked type in which your are in one sided  and pull the weight upper by upper elbow part of your arm.Take rest between two sets  for about only 20 seconds and complete the workout.

 Keep 3 sets and rep range between 8-10, And when I say heavy it means very heavy but complete your 8-10 rep any how(don't compromise with your form).

Pro tip; Focus on contraction and relaxation.

Good back is very important because the wider you look up from top the more your waist look narrow. If your lats are wide enough and the shoulders are out the chest look up and make sure your waist look smaller and nice V- shape back also called, The Cobra back which every body wants....

So, I hope you enjoyed Back Workout Routine for Mass - Back Exercise at home for Men reading the workout guys.