{"id":604,"date":"2018-05-02T09:36:07","date_gmt":"2018-05-02T09:36:07","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=604"},"modified":"2018-05-02T09:36:07","modified_gmt":"2018-05-02T09:36:07","slug":"complete-back-workout-routine-exercises-for-a-bigger-back","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/complete-back-workout-routine-exercises-for-a-bigger-back\/","title":{"rendered":"Complete Back Workout Routine | Exercises for a Bigger Back!"},"content":{"rendered":"<div class=\"embed-responsive embed-responsive-16by9 mb-5\">\n<!-- iframe plugin v.6.0 wordpress.org\/plugins\/iframe\/ -->\n<iframe src=\"\/\/youtube.com\/embed\/7_GNEpy0dD4\" class=\"embed-responsive-item box-shadow-wide\" width=\"100%\" height=\"500\" scrolling=\"yes\" frameborder=\"0\"><\/iframe>\n<\/div>\n<div><\/div>\n<div><\/div>\n<div>\n<p class=\"p1\"><span class=\"s1\">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.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">One truth is that if you want to build an aesthetically pleasing back, you\u2019ll 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.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">But while adding all this variety is great, something it\u2019s 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.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">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 \u201cburnout\u201d 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 \u201cburn out\u201d the muscle.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">We will be going for 4 sets total of each exercise.<\/span><\/p>\n<p class=\"p1\"><strong><span class=\"s1\">Rep Range:<\/span><\/strong><\/p>\n<ul>\n<li class=\"p1\"><span class=\"s1\">First set will be 12 reps.<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">Second set will be 10 reps.<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">Third set will be 6 reps. (heaviest weight)<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">Fourth set will be 15 reps. (lightest weight)<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><strong><span class=\"s1\">The Exercises:<\/span><\/strong><\/p>\n<ul>\n<li class=\"p1\"><span class=\"s1\">Deadlift (2 warm up sets &amp; 4 working sets)<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">Lat Pulldown<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">Straight Bar Cable Row<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\">Straight Arm Cable Pushdowns<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">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!<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Let me know what you think of the workout down below!<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">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! <\/span><span class=\"s3\">\ud83d\udc47\ud83c\udffc\ud83d\udc47\ud83c\udffc\ud83d\udc47\ud83c\udffc<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>There are many ways to train your back. But there are also many ways to do it wrong and some of us&#8230;<\/p>\n","protected":false},"author":88,"featured_media":607,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[],"yst_prominent_words":[780,783,779,126,522,109,781,777,775,256,776,276,782,784,303,778,129],"class_list":["post-604","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/05\/Artboard-3.png?fit=1280%2C720&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-9K","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/604","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/88"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=604"}],"version-history":[{"count":2,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/604\/revisions"}],"predecessor-version":[{"id":608,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/604\/revisions\/608"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/607"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=604"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=604"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=604"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=604"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}