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Bodybuilding Back Routine



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Back Workout Routine for Bodybuilding


Building a back and getting that classic V shape is what any bodybuilder seeks but it has to include the antagonist which is your chest. You cannot build impressive pecs without having an impressive back, just like Ying and Yang the one cannot exist without the other.

Building a great back starts with the foundation just like any building it needs the basic compound movements to be done first. Getting strength in your back relies on training with correct form at all times.

Research shows us that the most effective way of achieving muscle gain specifically with the large back muscles is to alternate your workouts. What this means is that you should be training high intensity mixed with medium and light intensity.

High intensity would mean going all the way down to 6 reps with no more than a 45 second breather between the sets. It is a tough workout and doing lower intensity would mean working with a weight that you could do 10 reps with without a problem. You reach the point of failure only when you are training with a medium to high intensity. Low intensity would be using much lighter weight and only getting close to the point of failure but never reaching it. All of this is scientifically accepted and is called GAS (General Adaptation Syndrome).

Without getting into the technical jargon used with GAS the law states that in order for muscle growth to occur there must be a period of low intensity or complete rest after any high intensity training. Over training is often the cause of lack of progress so one should constantly be aware of that.

The high-stress that you are putting your body under when training with a high intensity is placed directly on your muscles and joints, the result is trauma and you need time to heal. It is best to work your whole body according to your percentage of your maximum lift (1RM).

For example training your back with a high intensity back routine would look something like this:

Deadlift 75% of 1RM 1 set of 10 reps 60-90 seconds rest
Deadlift 85% of 1RM 1 set of 6 reps 60-90 seconds rest
Deadlift 90% of 1RM 2 sets of 4 reps 60-90 seconds rest
Deadlift 80% of 1RM 1 set of 10 reps 60-90 seconds rest
Bent Over Barbell Rows 80% of 1RM 2 sets of 8 reps 60-90 seconds rest
T-Bar Rows 80% of 1RM 2 sets of 8 reps 60-90 seconds rest
One-Arm Dumbbell Rows 80% of 1RM 2 sets of 8 reps 60-90 seconds rest
Lat Pulldown 70% of 1RM 2 sets of 12 reps 60-90 seconds rest
Seated Cable Rows 70% of 1RM 2 sets of 12 reps 60-90 seconds rest


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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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