How to train back the RIGHT way!!!!!

Oh good ol’ back training, one area where I feel there is a huge misconception on how to do this right. Now I am not one to ever discredit other methods of training, BUT I feel if you (just like me) want to build a monstrous back and have some real quality muscle there are just some things that have not changed over the years, which I will be explaining here.

First and foremost you must fucking lift heavy!!! I do not care what you hear, read or see. I am not here to discredit anyone, but if you look at anyone who has build a good amount of muscle on their back they all, and I mean all, have 1 thing in common and that is that they lift heavy!!!! Sure, as they have gotten more advanced, way beyond where many of you are at in your journey, they may have listened the load and focused more on the overall contraction. But I promise you with all certainty that at one point (likely in the beginning) they lifted fucking heavy!!!!!

You have to remember that your back is a very large muscle group and it can take a lot of stimulus and recover from a high degree of stress. It needs a high workload or really respond and grow, and that means the weights used need to be challenging. I know, I know “but coach my favorite influencer on IG told me to drop the ego and focus on form”. Well I am here to tell you that your favorite influencer did not get to where they are at with the advice they are sharing, I can fucking promise you that!!!! They may focus more on quality now, but they did not get HUGE by training like a fucking pussy!! It just does not happen like that I am sorry to tell you. They put some fucking weight on the bar and lifted that shit.

Will form be a little sloppy as the weight goes up? Sure and that is ok to a degree! We need to really make the muscle work against a heavy workload and if that means there is some slight rounding of the back as you are rowing 315 on the bar than so fucking be it!! YOU WILL GET BIGGER doing this I promise you. Will your traps take over a little bit to help you half deadlift 500? Likely yes, and that is ok!!!! Again we are trying to really get the bigger lifts up and add some overall muscle and strength to your body. And as you get more advanced and have build a large degree of muscle we can focus more on the fine tune approach of form and whatnot later. You can’t fine tune muscle you have not build yet lol and that is a concept that has always stuck with me over the past decade.

Here is a sample of a back routine that will get you BIG, Strong and set you up to make fine tunes later on down the line

1. Single Arm Cable row

   1. 2 lighter sets of 15 really squeezing followed by 2 sets of 10 where you really push the weight at only 85 percent of your max for that weight.

2. Bent over barbell row

   1. 3 or more warmup sets of just 6 reps before doing 1 set of 10 all out as heavy as fucking possible. Then 1 additional set of 12-15 as heavy as possible at slightly lower than your 10 rep set.

3. Wide Grip Lat Pulldowns

   1. 1 warmup sets of 8, followed by 2 moderate/heavy sets of 15 then 2 heavy AF sets of 10

4. 1 Arm dumbbell row

   1. 2-3 warmup sets of 5-6 then 2 heavy AF sets of 10 followed by 1 moderate to heavy set of 12-15

5. Straight bar lat pushdown

   1. 1 warmup set of 10, then 2 moderate/heavy sets of 15 followed by 2 heavy sets of 10!!

6. Bodyweight hyperextensions

   1. 3-4 bodyweight sets of 12-15 holding each rep 3 seconds at the top keeping the rest at 30 seconds!!!!!!

There you have it!!! Give this a try on your next back workout and tell me if you are not sore for 2-3 days and start making some serious progress again with your back!!

BEYOND JUST BODYBUILDING!!!