Back training for mass. To row or not to row. Have you given it thought on making the most of your back training by what rowing exercises that you include in your back training routine?
How many times have you been inspired to pick up a barbell and start rowing to build a muscular back after you have witnessed the musculature of some bodybuilders back that looked similar to the Swiss rolling alps?
There are many great back rowing exercises that do an incredible job at building a thick well muscled back.
Today we are going to take a look at various rowing exercises and how these exercises come into play for developing the muscular back that you have always dreamed of having.
Is there a rowing exercise that works best?
There are a wide variety of different rowing exercises that you can do for back. Personally I think the best deal would be to incorporate all of them at one time or another, but you shouldn’t just limit yourself to only one rowing exercise for back.
When it comes to doing a rowing exercise that works best, basically it comes down to what you are trying to achieve. If your goal is to add an unprecedented amount of muscle size on your back, your best bet would be to incorporate barbell rows.
This is not to say that barbell rows are the best exercise that you can do for back, but when you do barbell rows, this has always been the king of rowing exercises and you can pile on lots of weight, it’s all about lifting heavy weights, isn’t it?
There are plenty of other great rowing exercises that you can do in your back training routine, such as the one arm dumbbell rows. This is a great exercise for adding size to your back and you can concentrate on doing one arm at a time, plus you can also get a great stretch when doing dumbbell rows.
There are other rowing exercises that do a great job such as cable rows, t-bar rows and various other rowing exercises. It would be best to not limit yourself to only one rowing exercise when there are many if you put all of them to use, it will do a much better job at targeting your back from all different areas.
Here is a list of some back rowing exercises
- Barbell rows
- T-bar rows
- One arm dumbbell rows
- Two arm dumbbell rows
- Cable rows
- One arm cable rows
- Machine rows
- Bodyweight rows
How many rowing exercises should you include in a workout?
Typically, for a back training routine, I would recommend doing three exercises, one for lat muscles and the other two as rowing exercises.
This is not to say that you should only do one lat exercise for a back routine. Quite often I do two lat exercises, it just depends on how I feel. Sometimes I do only wide grip chins, other times I might do reverse grip chins and lat pull-downs.
When you do your rowing exercises for your back training routine, I would recommend doing two rowing exercises if you want to put extra emphasis on thickness for your back muscles. Other times you can concentrate on just doing one rowing exercise and doing two lat muscle exercises.
Basically it comes down to what you feel like putting into a workout, given your energy levels or what area of your back you want to concentrate most on development. It also depends on what your goals are, and how long you have been training.
If your goal is to just get into better shape or tone your muscles, you can accomplish this by doing only two back exercises, one for rowing and the other as a lat exercise.
For building muscle, I would recommend doing either 3 or 4 exercises in a back workout. If you do three exercises, it is basically up to you if you want to do two for lats and one for a rowing movement. If you do 4 exercises in a back training routine, then you can split the difference and do two as rowing and two as lat moves.
How often should you train your back?
There are many bodybuilders out there that only work each muscle group once per week, but I think that if you are in the building stage and want to add a lot of muscle to your frame, it is much better to work each muscle group at least twice a week and make sure that you get 3 days of rest between each workout.
After you have trained back, your muscle fibers are at a point where they have been broken down and they are in a stage where they need to recuperate and mend, this generally takes 72 hours, or three days.
After that three days, they should be good and recouped by then. If you go longer than three days between training body parts, they may not be getting the muscle stimulation that they need in order to grow to their fullest potential.
How many reps should you do?
If you are serious about building muscle size, I would recommend that you stick to a rep range of between 8 to 12 reps per set. If you do more than 12 reps per set, this is more for getting into shape and toning your muscles or you can do high reps to burn calories.
If you are doing less than 8 reps per set, this is more for building strength. Many people are into building strength and following a rep range of 1-6. This is an excellent range to stay within for building strength.
Should you train heavy when doing back?
The best way to build muscle is to train heavy, so it may be in your best interest to train heavy, but when training heavy, that is to follow with a weight that you can still perform 8 to 12 reps with.
For example, if you are doing barbell rows with 135 lb and can easily rep out 15 times, then you are training to light. If you notch up the weight to 185 lb and can barely push out 10 reps, then this would be a good weight range for you to follow with.
Back training has always been one of my favorite body parts to train, because there are a wide category of exercises to choose from and having a wide, well muscled back can give the appearance of wide shoulders.
Some people have a tendency to pick and choose which body parts they want to spend 90% of their time training. There are some guys I swear that the only thing they train is arms.
If you spend all your time training arms and never do anything else, pretty soon you will start to take on the appearance of Popeye.
To get the most benefit out of your training and have the best experience putting muscle on, I invite you to check out one of my reviews on supplementation, simply go here.
If you have any questions or comments, please don’t hesitate to drop a message in the box below and I will get back to you as soon as possible.