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The Ultimate Back Workout For Mass & Strength

If you are one of those people who only like to work out your “Show Muscles” (chest, arms, abs and some shoulders) then move on, but if you are looking to have a thick, dense and well balanced upper body then stick around. I am going to discuss how to turn your Baby Back into Wide Thick Wings of Muscle.

The torso is the focal core of the body. Not only does it house the most vital organs of our body but it also provides the bulk of the support and strength we need to function through the day, no matter how small the movement. If you continue to work your back, you can guarantee that you’ll have balanced and strong muscles to support you. With stronger back muscles with these top 5 exercises you’ll be able to:

(5 Sets x 8 Reps)
Deadlifts are one of the best exercises to increase posterior chain strength, which a lot of people lack especially in the lumbar back.  Proper technique is crucial though so make sure you have that nailed before upping the load.

BEST BACK WORKOUT FOR MASS #2 Barbell Row (5 Sets x 8 Reps, Last set max reps 30% less)

The barbell row is a staple in my back workouts because it works everything from the erector spinae up to the traps.

I prefer this type of row because it allows you to work your back through a fuller range of motion than the more upright position.

And in case you’re worried about your lower back, the reality is if you’re keeping your form in, and deadlifting every week, you’ll never be rowing enough weight to cause an issue.

That said, if you find the Pendlay row uncomfortable, stick to the traditional row.

BEST BACK WORKOUT FOR MASS #3 Dumbbell Row (5 Sets x 8 Reps, Last set max reps 30% less)

The dumbbell row allows you to safely overload your upper back with a full range of motion.

BEST BACK WORKOUT FOR MASS #4 Pronated Grip Weighted Chin Ups (5 Sets x 8 Reps, Last set max reps 30% less)

Weighted chin ups – This is another great back exercise especially to get that v shape on the Lats. If you can’t do 10 without weight then stick to bodyweight.  On the last set take the weight off and do max reps.

BEST BACK WORKOUT FOR MASS #5 T-Bar Row (5 Sets x 8 Reps, Last set max reps 30% less)

The t-bar row is another worthwhile type of row that I like to do.


Seated Cable Row (Wide- and Close-Grip) (5 Sets x 8 Reps, Last set max reps 30% less)

Last but not least is the seated row, which is yet another row that’s great for building your upper back.

After your back workout we recommend consuming a high protein shake, like Vitalstrength Pro-Muscle to help build muscle size and feed your muscles. Pro-Muscle is a genuine high protein mass gainer that is packed with superior quality whey protein isolates, delivering muscle growth nutrients when you need them most.

Both Nutrition and Supplementation are paramount to any training routine. Without proper Nutrition i.e. the appropriate balance of protein, fats and carbs you will never maximise your muscle gains. The supplements you choose are a personal preference, however it is important to ensure your body has the fuel it requires to perform at a level which delivers muscle building results. Make sure all supplements are of high quality and support your training goals.