Dead lifting

Back training – workout training program

Today I would like to go into depth on back training, back training has always been one of my favorite muscle groups to train because there is such a wide variety of exercises that you can perform for back as well as there being many diverse angles to target your back training.

Many people tend to shy away from back training as a general rule because it takes a lot of punishing effort getting through a back training workout, but if you want to reap the benefits of a well-muscled back, you will need to put in the long grueling hours on training your back.

The subject I will cover today on back training workout training program will be a guide to which exercises are the best for building muscle in your back, and also covering what is the best rep and set scheme to follow.

Best exercises for back training

Some of the best back training exercises are the ones that you are involving more than one muscle group to perform. If you have been around bodybuilding for some time you will have come to know many of the common training moves for back which many of the top bodybuilders recommend.

Many of these exercises would include the wide grip chins for the lat muscles, barbell rows and T-bar rows for thickness of your back as well as barbell shrugs for traps.

But then there is also the dead lift which is commonly known for working the entire body and it really puts a lot of emphasis on the back, so you can plainly see how important it is to include dead lifts in a solid back training workout.

Best rep and set scheme for back training

The rep and set scheme that I will be covering for back training today will involve what it takes to build muscle size, so typically the type of rep scheme that you will want to follow should fall in the category of 8 to 12 reps per set and the best set scheme is all dependent upon how long you have been training and what your goals are.

Some people’s goals may be simply to develop a muscular back while others goals would be driven more towards the idea of building a hulking back.

If you are interested in building one of those massively muscled backs then you will need to really concentrate on pounding out the heavy weights within a rep range of 8 to 12 reps per set, if you are simply looking to develop muscle tone then you will be shooting for a slightly higher rep range and keep your rest periods to a minimum.

How long should you rest between each set?

It is best to rest long enough to regain your breathing, because in order to pump out another heavyset you will need to have regained your breathing control., if your breathing isn’t under control enough it will be difficult to get the maximum benefit out of your next set.

For heavy back training with a rep range of 8-12 reps you should rest for at least 60 seconds to as much as 90 seconds between sets.

How much should you eat to pack on the muscle

We all know that in order to gain a lot of muscle you need to consume plenty of calories. no, this isn’t just any calories in general, you will need to consume plenty of high quality protein such as chicken, fish and beef as well as good quality carbohydrates such as potatoes fresh fruits and vegetables.

Generally a rule of thumb is you should consume one lean gram of protein per pound of body weight and two grams of carbohydrates per pound of body weight.

For example, if you weigh 200 pounds, you should have approximately 200 grams of protein and 400 grams of carbohydrates to pack on the muscle.

You will also need to take into consideration your body type. There are three different body types’

  • ectomorph is a body type that is thin, small boned and has a hard time putting on weight
  • endormorph is a thick, large boned body structure that has a tendency of putting weight on real easily
  • mesomorph is the perfect body type for building muscle, they tend to be naturally muscular or athletic in appearance

First you will need to get an idea of how many calories you will need per day to build muscle, whatever that amount is you will want to subtract approximately 500 calories per day if you have an endomorph body type, and you will want to add approximately 500 calories per day if you have an ectomorph body type.

Here is a calorie calculator you can go to inorder to find out what the calorie consumption per day should be.


I hope that in this subject of discussion on back training, I have laid you a firm foundation in how best to construct a back training routine as well as what exercises work best and the best foods that you can consume to pack on a muscle.

To check out a product review on supplementation for building muscle, you can go here.

If you have any questions or concerns on the subject material that I have outlined, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

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