Jason’s Mass and Detail Back Workout
Usually weight training for mass and definition, or detail, do not fit in the same spectrum of workout plans. You’re either training to gain muscle mass, or you’re training to enhance muscle definition in hopes t bring out all of those striations. Well, my theory is your muscularity, vascularity, and how you look is more in your diet than in your training. I could be right, I could be wrong, or I could be partially correct on this. But from my experience pretty much every type of workout grants some sort of results if I’m focused on the workout. But I’ve seen over time that much of the changes in my body are a result of my nutrition plan.
I’m not really talking about nutrition in this post (although it’s a vital aspect). I want to share an awesome back workout I had this morning, which I believe is geared towards gaining muscle mass in your back as well as bringing out detail in your back muscles. This workout is basically a mixture of heavy weights with straight sets, and ending with extremely high reps. So here’s the back workout.
Back Workout for Muscle Mass and Definition
Pullups: 4 sets x 12-15 reps
Dumbbell Rows: 3 sets x 8 reps
Chest-Rest Rows: 4 sets x 6-12 reps
Close-Grip Pulldowns: 3 sets x 8-12 reps
Lat Pulldowns (alternate overhand and underhand grip each set): 100 total reps; 20 second rest between sets
I always warm up my back with several sets of pullups. I usually bang out those reps but this morning I did the first 8-10 reps extremely concentrated then I would bang out a few more explosive reps, equaling 12-15 reps total for each set. After pullups I went straight into some heavy back movements. Dumbbell rows are one of my favorite back exercises and I’m always exhausted after a set of dumbbell rows. Next, I went fairly heavy on the row machine with the chest-rest followed by some close-grip pulldowns.
I ended my back workout with a unique training technique to where not only did I do 100 total reps, but I also alternated my grip on every other set. I used the lat pulldown machine for this. I set it at a weight I could do about 25 reps for the first set. And I alternated my grip on each set (first set was overhand grip, 2nd set was underhand grip, and so forth). I ended up doing six sets to hit the 100 total reps.
I’m feeling my lats as I’m typing this post! I’ll be eating high quality protein and carbs throughout the day. I mentioned diet earlier and that’s something I really need to work on. I’ve been feeling kinda fat this week!
Train with Passion,