If you’ve been training back with any consistency for any period of time, there is no doubts you’ve began enjoying some of the effects of training the muscles of the upper back. You look thicker when standing, both clothed and unclothed. You feel stronger in just about any movement you face, including leg exercises such as squats, because your back holds the bar much better. You’re gaining weight, and your traps and shoulders look better too. You’re filling out your frame.

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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.

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