It’s a well known fact that to pack on size you need to lift BIG… your workouts should focus on shifting heavy weights for fewer reps.
To lift heavier weights extra calories are needed, firstly to fuel your monster sessions and secondly, to help your body repair and grow following intense exercise.
Obviously you won’t get results overnight, it takes consistency with your training and dedication towards your diet.
Eating the right foods is essential (healthy fats, lean meats and good carbohydrates), you wouldn’t put petrol in a diesel engine and expect to get very far would you!
If you’re reading this article I’m sure you already know this. I just don’t want readers thinking they’ll wake up one morning with a back like Tom Hardy in The Dark Knight Rises, after smashing this workout for a few weeks.
Anyway, the exercises listed here will hit all the muscles in your back, leave you feeling pumped afterwards and in need of some serious mirror time.
Complete the workout in any order you like and mix it up whenever you want. For example, if you prefer to use a fixed machine rather than a barbell for a particular exercise, that’s fine.
There are several variations of certain exercises that work the same muscle group, so it’s up to you. However, the principles for this workout remain the same, heavy weights, fewer reps = mass. Simple!
Aim to complete the session in approximately 45 minutes. When lifting big leave your phone in your locker (unless you need it for music) and focus. These sessions should be intense with minimal rest in between sets.
Wide-grip Barbell Back Row
- Place the required weight onto the barbell with an overhand grip. Bend your knees slightly and bring your torso forward by bending at the waist. Keep your back straight until it is almost parallel to the floor. Row the barbell to your upper abs ensuring your elbows go outwards away from the torso, squeezing your back for a second at the top of the movement.
25kg Back Extension
- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads, or use a flat bench with an incline and a spotter holding your feet. With your body straight, cross your arms in front of you holding the weight securely and slowly extend the torso.
One arm dumbbell row
- Bend at your hips and knees, lower your torso until it’s almost parallel to the floor. Feet shoulder-width apart, lower back naturally arched. Without moving your torso, lift one dumbbell to your side and slowly lower it. Then repeat with your other arm.
Wide-grip Lat Pull Down
- Bring your torso back about 30 degrees, creating a curvature on your lower back and stick your chest out. Bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back in a smooth and controlled motion.
Close-grip Seated Cable Row
- Attach a V-bar which enables you to have a nuetral grip with your palms facing each other. Place your feet on the front platform making sure your knees are slightly bent. With your arms extended pull back until your torso is at a 90-degree angle from your legs. You should have a slightly arched back and remember to stick your chest out. Pull the handles back towards your torso keeping your arms close to it until you reach the abdominals. Remember to breath and squeeze your back muscles hard for a second. Slowly go back to the original position and repeat.
Dumbbell Back Flies
- Grab a pair of dumbbells and bend forward at your hips until your torso is almost parallel to the floor. Position your feet shoulder width apart and let the dumbbells hang down from your shoulders with your palms facing each other. Keep your back flat and your torso still, raise your arms out to your sides until they’re in line with your body. Keep your elbows slighty bent and squeeze at the top of the movement.
- Place the end of an empty barbell into the corner of a room. Rest a heavy dumbbell or some weight plates on it to keep it in place. Load the opposite end of the bar with the desired amount of weight. Bend over at the hips until your torso is about at about a 45-degree angle to the floorwith your arms extended. Hook a V-grip handle under the bar and hold with both hands. Keeping your lower back in its natural arch, squeeze your shoulder blades together and pull the bar until the plates touch your chest.
For each of these exercises lift as heavy as possible without compromising form, as this could lead to injury.
If your body has momentum during any of these exercises, lower the weight because it’s to heavy for you to lift.
- 4 sets on each exercise, 4-6 reps.
- Do a fifth set on every exercise immediately after your fourth heavy lift, lowering the weight by more than half and lift until failure to really exhaust your muscles.
- Good posture and form is essential due to heavy lifting.
- Remember to exhale as you lift and inhale as you lower the weight.
- Squeeze your muscles and hold the contraction for a second at the top of every rep.
- Minimal rest between sets (30-45 seconds).
- Protein shake upon completion and a good meal within an hour of finishing your workout.