A strong back provides an important foundation for the rest of your body, but it’s often ignored. To help you build seriously strong back muscles this intense back workout is going to challenge you and give you awesome results.
Your back muscles are some of the largest muscles in your body. That’s important, because your larger muscle groups have the biggest impact on your overall fitness. In addition to improving your strength and endurance, your larger muscles also burn more calories and fat, giving your metabolism a serious boost.
A stronger backs also means less back pain and stiffness. Back pain is one of the most common complaints I hear from clients, and working out your back is one of the easiest ways to solve recurrent or chronic back pain.
The Pre-Workout Drill
Because your back muscles cover a big surface area, it’s essential that you have a solid pre-workout plan.
The first thing you want to do for a big back routine like the one I’m offering up is fuel your muscles. I recommend the following pre-workout supplements when working on building strength and size:
- Combat Powder time-released protein
- Scivation Xtend branched chain amino acid supplement
- Fusion Purple K buffered creatine for improved strength and recovery
All of these supplements can be taken together for seriously killer results – in this and any hard-hitting workout routine. Make sure you also stay hydrated during your workout by drinking lots of water. Following the workout, try to get another decent serving of protein.
Alright, ready for my killer back routine?
The Hard-Hitting Back Routine You Can’t Live Without
For this back routine, you’re going to need about 45 minutes at the gym. As you’ll see, you’re going to perform 3-4 sets of each exercise. I want you to aim for sets of no more than 10 reps, aiming for 6-8 reps per set. Rest for 30-45 seconds between each set.
This approach will help you build serious strength. Here’s the routine:
- 5 minute warm-up, moderate pace on rowing machine
- 4 sets of lat pulldown (view exercise)
- 4 sets of lat rows (view exercise)
- 3 sets of back extension (view exercise)
- 4 sets of close-grip lat pulldown (view exercise)
- 3 sets of dumbbell row on floor (each side) (view exercise)
- 3 sets of bent-over barbell row (view exercise)
- 3 sets of back extension on stability ball (view exercise)
- 4 sets of lat cable pulls (single arm, each side) (view exercise)
- 5 minutes of stretching your back muscles
There you have it. In 8 killer moves, you’ll build some seriously strong back muscles in just a few weeks. Make sure you do this workout no more than once or twice a week, leaving at least 48 hours in between. This back routine works well in a program where you work 1 or 2 muscle groups per workout.
Make sure you balance things out…
While your back muscles are important in your overall upper body strength, you need to make sure you keep things balanced by also working out your abdominal muscles and obliques. This is another frequently ignored body part, and much like your back muscles, improving abdominal strength is another effective solution to lower back pain.
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