Get a Strong, Big and Defined Back

I like to start off every exercise with a warm up, and
usually part of that warm up is a warm up set. For training back muscles I use
a pull up with my hands facing away from me, this targets the lats more than
doing pull ups with your palms facing you which using too much bicep muscles
for assistance going up. It is best to do pull ups with a slow to moderate
motion, going up and going down. In this first set, the warm up set I usually
do 4 sets of 15 to 20 pull ups.

All the workouts
you will ever need for building a massive defined back

Firstly I would like to tell you that your lats are your
largest muscles in your upper body, if you want to gain size, and a great shape
(large wide upper body, small narrow waist) Lats are the main muscle group you
should target.
workout for a well defined shapely back with muscles
This highly inspirational image is from the super awesome blog  Gym and Motivation  

Let’s get started with
some back mass gaining workouts:

  • I like to start the official exercise after the warm up with
    good mornings – They do not require a very heavy weight but are a great lower
    back workout. Just do 1 set of 20 or 2 sets of 10-15.
  • Bent over barbell rows are one of my favourite exercises, do
    4 sets of 10 with a heavy challenging weight so that you add on some good size
    and with.
  • Barbell dead-lift – this is an exercise which is considered
    one of the top 3 exercises for building overall body size and strength as this
    is a compound exercise, which primarily targets the back but also works out
    other body parts in the process. Also do 4 sets of 10 with a weight as heavy as
    you can handle with good form.
  • Seated cable row – these are awesome for build the size and
    width of your lats, do 4 sets of 10 of these as heavy as you can handle with
    proper form and you are on your way to a killer upper back.

Now to add some great
definition to your back there are plenty of back exercises you can do, for

  • Lat pull downs – these are great for lats as the name says,
    do about 12-15 reps for 4 sets of these, you could do pull downs to the front
    for 4 sets and pull downs to the back (towards your traps) for another 4 sets.
  • Additionally you could do one- arm dumbbell rows to add
    those finishing touches to your back , 3 set of 10 reps should be fine.
  • Finally you can do T-bar rows for 4 sets of 10.

Please note that you could start off using a slightly
lighter weight and pyramid up with each set, or you could start off heavy and
decrease weight as you get more tired. Or you could choose a moderate weight
that challenges you almost to failure by your last rep for all the sets, it is
up to you what you choose and what works best for you, you will have to test
via trial and error which weight are suitable for you.

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