Beginner bodybuilders tend to use a lot more machines than free weights when it comes to back training. This might be considered natural. After all, they are new to training, and the back is perhaps the hardest body part of all when it comes to achieving that mind-muscle connection. Many new bodybuilders will resort to arm, grip, or hip momentum when training using free weights for the back. Machines do serve a useful purpose for helping bodybuilders to isolate the back muscles and “getting to know their back”. Once they have trained a year or two, it’s time to advance to an intermediate training routine, such as this one.

Deadlifts

Always start your workouts with this movement. It may not be exciting, and it certainly won’t feel all that good on your spine, but the results you see are going to be very good for both the back, and the entire body. Deadlifts are one of those movements which deliver growth in all muscle groups, not just the back. Focus upon feeling the movement in your back, not moving insane amounts of weight.
 
Barbell rows

Make them heavy, slow, and right on target. You won’t enjoy the huge range of motion seen with the dumbbell variety, but you will be able to tense the back muscles and develop your grip which will help with other movements.
 
Dumbbell Rows

Many bodybuilders discover this very painful and very difficult exercise to be their favorite. It’s not because they are of the masochistic type who enjoys pain. Rather, they enjoy the high level of contraction this movement allows, and the ensuing growth they see as a result. With standard barbell rows, there is a point when the barbell hits the midsection that you cannot move the bar any higher. The dumbbell variation of this exercise does not include this limitation. You can pull that barbell up to your chest, hitting the lats very intensely.
 
Hyperextensions with Plates

Hyperextensions, alone, can be a tough exercise. Pick up 1 or 2 of the 45 pound plates and you’re in for a long day. Wear a back brace to protect your lumbar region.
 
You will be training with five sets for each of these exercises. Your repetition range will be somewhere between 6 and 10 repetitions, with a preference for the lower numbers. Your repetition speed is noteworthy. You don’t want to explode into each repetition as a powerlifter would, using momentum from the body to move weight you couldn’t normally move. Rather, you want to use a bit less weight and make the movements a tad more slow and controlled. You’re not trying to break any lifting records – you want to stimulate muscle growth by destroying those muscle fibers. Hitting the body parts with a mix of heavy, greatly controlled free weight exercises is the way to do that!
 
Following this workout, you should be completely spent. Train with the most weight you can use for the best possible form in repetitions. At the end of your training session, engage in some serious stretching to help deliver the most possible detail and keep your soreness to a minimum.

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