Looking to build a bigger, stronger back? This back workout for mass is one of the best places to start. The width of your upper torso is largely determined by the size of your lats. Many think it’s the chest – but your back is what gives you the hourglass shape. In order to build the back, you need a great workout designed specifically to build strength and mass in the lats by emphasizing pulling motions at a variety of angles.
A common mistake among amateur exercisers is to use the arms to pull instead of the back. Squeeze the shoulder blades together as if you’re trying to crack an egg between your lats, and focus on using the back to move the weight. Focus on technique over weight when performing a back workout. A few weeks of conscious effort doing this and your back workouts will all become twice as effective.
Each back exercise should be performed one after the next. Complete all sets listed for one exercise, then move on to the next. Take 60 seconds rest between each and every back exercise during this workout. Be sure you have a stopwatch or an app that does the same thing handy to ensure your back muscles are getting enough rest, but not too much.
Beginning your workout will pull ups, then transitioning from high-load exercises to more fine-tuning movements ensures that as your lats get fatigued, you’re still able to maintain correct technique.
All exercises should be completed with proper technique maintaining good posture
throughout. Use technique and posture failure as an indicator as to how challenging
you find the resistance or exercise position. Optimize the resistance and exercise
type according to your own ability.
It is important to incorporate exercises that cover all major muscle groups into
your main workout to ensure a balanced program. Focusing too much on one muscle
group can cause muscular imbalances.
Taking these guidelines into consideration means that you will get far more from
your workouts, advance quicker and help reduce the risk of exercise related injury.
Always seek professional advice from a qualified fitness instructor before attempting
any exercise or workout.