The back is a tricky muscle group. With body parts such as chest, shoulders, or thighs, a wide variety of repetition ranges is essential for stimulating growth throughout all the muscle fibers. While it is true that the back does contain its fair share of slow and fast-twitch muscle fibers which are indeed stimulated through different repetition ranges, much of the actual definition seen in the back, such as the desired “Christmas Tree” effect in the lower back, is attributed to low body fat and water deprivation. When it comes to training the back for mass as well as shape, heavy compound movements are the way to go.

Barbell Rows

Start your routine with barbell rows to really target the upper lats, for some width, and a great deal of thickness. Slowly bring the weight up from the hanging position to your lower abdomen, right around the belly button. This movement is very effective and should be completed first when you are at your strongest.

Deadlifts

This movement is the king of mass builders. Warm up and always use a belt on your three heavy sets. If you have problems with a wide waist, then deadlifts may be risky. They do lead to oblique growth.

Dumbbell Rows

Always include dumbbell rows in your routine. They allow for a full stretch that barbell rows do not. Go heavy or go home!

Pulldowns

Finally, it’s time for some width! Research has shown that wide-grip pulldowns to the front are the single-most effective exercise for stimulating W-I-D-T-H in the upper back. Include them in every workout. For the advanced bodybuilder, chins are an acceptable, but should only be used every other workout.

Complete four sets of each movement. The first will always be lighter weight, from 12 to 15 repetitions. We don’t even count this movement as a ‘real’ set, as weight and reps do not matter. The only factor that we are concerned about is loosening up the back and preparing it for the three remaining heavy sets that follow. Rep scheme for all movements will be in the 6 to 8 range. Anything under six repetitions is more of a powerlifting routine. This will lead to strength, but not any meaningful mass. Plus, since the back is a complex, vulnerable muscle group, you run the risk of injury when going too heavy.

You might wonder how a routine like this will deliver definition. Don’t you require a repetition scheme in the 12 to 15 range to burn shape into muscle groups? The answer is no. While it’s true you will enjoy the added benefit of additional firing of slow-twitch muscle fibers when using higher rep schemes (which will lead to more fibers being recruited), you should stick with slow and heavy training if the goal is advancement of the back. Even top professional bodybuilders, who have been developing a foundation of back mass for more than twenty years, still use low-repetition, high weight ranges to keep the back thick and cut.

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