Jason’s Mass Builder Back Workout
Happy Monday everyone, and for me, happy back day! I look forward to Mondays because I enjoy training back (well Monday’s suck for obvious reasons, but training back makes it better). I’ve been putting a lot more intensity into every working set for all body parts but especially for back exercises. That being said, I’m doing less techniques and using more straight sets, though I will throw in a drop set every now and then.
Due to the intensity level and the basic exercises, I’m deeming this as a back workout for mass. The only mass building back exercise that’s missing is probably deadlifts. I’m a huge fan of deadlifts but I have to be careful with my lower back problems. The next best back exercise is barbell rows for mass, so I do those religiously.
Back Workout for Mass
Barbell Rows: 3 sets x 8-10 reps (drop set on last set)
Reverse Grip Pulldowns: 3 sets x 10 reps (drop set on last set)
Hammer Strength Rows: 3 sets x 8-10 reps (drop set on last set)
Cable Pullovers: 3 sets x 12-15 reps
Barbell rows have been the king of back exercises for me over the past several years. I’m actually doing less weight with barbell rows lately because I’m bending further down to more of a 90 degree angle. I see a lot of people going too heavy on their rows and they end up just doing shoulder shrugs. The idea is to work the lats not your traps. Bending over more helps you stimulate your lats, hitting them directly. Many great backs were built with these; the two names that come to mind are Dorian Yates and Lee Haney.
I pull my bar down almost below my chest on reverse grip pulls downs. You really hit the muscle deep on these if you do them right. For Hammer Strength rows, I held the weight for a second or two then slowly released. This is painful but effective for working the muscle. I’ve been incorporating cable pullovers in almost every back workout. Pullovers for me serve as either a great warm up exercise or ending exercise for back. Try this out on your next back day.
Train with Passion,