Building a Huge Back with Volume
I’m changing my workout routine a little this week going from training legs and arms twice a week to training each body part once a week, and one body part per day. So my new workout plan will be Monday through Friday: Back, Shoulders/Traps, Legs, Chest, and Arms. This will allow me to focus solely on that body part and train it with more volume.
I’ve said it before; I believe back requires more training volume than all of the other upper body parts. Your back is your largest muscle group within your upper body and there are so many detailed muscles involved. To hit all of those muscle within your back you have to hit it from a variety of angles. My back training is more exercises, more sets, and more reps.
Extreme Back Workout
Barbell Rows: 5 sets x 20 reps
Hammer Strength High Rows: 4 sets x 10 reps
Hammer Strength Low (one-arm) Rows: 3 sets x 20 reps
Chest-Rest Plate-Loaded Rows: 4 sets x 6-8 reps
Lat Pulldowns: 4 sets x 15 reps
Seated Rows: 3 sets x 12 reps
I started out with what seemed to be a warm up; however, 5 sets of 20 reps is far more than just a warm up for barbell rows. Lately I’ve felt more from performing free-weight barbell rows with lighter weights, more reps, and more squeezing the muscle throughout each rep than going heavy. Every set and every rep was extremely focused this morning. Reps were controlled and I was flexing the muscle at the peak of each rep. I did throw on some heavy weights for the chest-rest plate-loaded rows. This machine allows you to go heavy without involving your lower back, which is a huge plus for me.
I trained some calves at the end. I did 4 sets of 15 reps for 2 exercises: donkey calve raise machine and seated calve raises. I also hit a little cardio, walking for 30 minutes on a slight incline on the treadmill. I just finished my 2nd post workout meal (protein with fruit is my first one): 4 scrambled eggs, 2 servings of oatmeal, orange juice, fish oil and my Animal Pak.
Train with Passion,