There are many ways to train your back. But there are also many ways to do it wrong and some of us are guilty of it without even knowing.
One truth is that if you want to build an aesthetically pleasing back, you’ll need to use a variety of methods, without overtraining. This means constantly switching up the exercises, the rep ranges, the set counts, the rest times, etc.
But while adding all this variety is great, something it’s even better to go back to the basics. Because as long as you are periodically switching all these other factors, going back to the the basics, will put your back under the stress it was meant for when it comes to building muscle.
So here is one of my favorite back workouts at the gym that you can try out. I follow a pyramid style of training, following by a “burnout” set. Which means for three sets, I will slightly increase weight but slightly decrease the reps.. And then the last set I will significantly decrease the weight and significantly increase the rep range to “burn out” the muscle.
We will be going for 4 sets total of each exercise.
- First set will be 12 reps.
- Second set will be 10 reps.
- Third set will be 6 reps. (heaviest weight)
- Fourth set will be 15 reps. (lightest weight)
- Deadlift (2 warm up sets & 4 working sets)
- Lat Pulldown
- Straight Bar Cable Row
- Straight Arm Cable Pushdowns
With all of these exercises, make sure you are focusing on that mind/muscle connection and remembering to always pull through your elbows so that you target your lats better!
Let me know what you think of the workout down below!
Also, if you need help with your dieting or your training plan, take our free body type quiz and find out what is best for you! 👇🏼👇🏼👇🏼