One of the most common things I get asked about, is back workouts for mass. Therefore, I have decided to give you a back workout that I am using at the minute.
This back workout for mass may be a little different from what you normally see, but give it a try and see how it works for you.
I should mention first of all that I include deadlifts in my back workout, so make sure you give yourself a few days between this and your leg workouts.
So, lets get right down into the workout and I will explain everything further down the page.
Back Workout For Mass
Deadlift: 1set of 6 reps + 1 set of 4 reps + 1 set of 2 reps (2 minutes rest between sets)
Parallel Grip Chin Up: 4 sets of 10-12 reps (1 minute rest between sets)
Cable Row: 4 sets of 10-12 reps (1 minute rest between sets)
Face Pull: 3 sets of 10-15 reps (1 minute rest between sets)
Straight Arm Pull Down: 1 set of 15-20 reps
You will see that the above routine works the entire back, which is essential for any decent back workouts for mass.
The deadlifts use wave sets, where you increase the weights after every set. This works great for strength and power. Try to increase the weight slightly each week when doing these waves sets on the deadlifts. This will ensure that you are constantly getting stronger and will help you lift more volume each week.
The parallel grip chin up (you can use the lat pull down machine if you like) and the cable rows are next up in the workout. These are there to provide plenty of volume on your back muscles, because studies have shown, that your back responds best to higher volume.
The face pulls are there to work the upper back area, which is very often forgotten about, in back workouts for mass. These will help correct any postural problems and are a very unused exercise (which is a shame). If you sit for long periods of time, face pulls should be a staple of any back workout.
The final exercise is just one set of straight arm pull downs. These will help get a load of nutrient rich blood pumping through the back muscles. By the time you have finished this final set, your should feel a nice pump in your back.