To build a bigger back…

• Do 4-to-6 sets of 5-to-10 reps of ONE of the back exercises from GROUP A & then…
• Do 2-to-6 sets of 8-to-12 reps of ONE of the back exercises from GROUP B or… You can do 20-to-50 bodyweight ONLY Pull-ups or Chin-ups OR bodyweight back rows

GROUP A
Click on photos to see how to do exercise

GROUP B
Click on photos to see how to do exercise

Workout guidelines for building a bigger back…

• Do this back workout 1-to-2 days a week but not on back-to- back days if you do it 2 days a week.
• Don't use weights that are TOO light or TOO heavy because…
• If you use weights that are too heavy then you'll just end up using bad technique and you'll end up working the weight instead of actually working your back muscles and…
• If you use weights that are too light then you will not be using enough intensity to build a bigger back.
• You only want to use weights that are heavy enough to allow you to do the recommend number of reps so for example…
• If you're supposed to do 5-to-10 reps on a set and you can do more than 10 reps then that does not count as a set because the weight you picked was too light and vice versa…
• If you can't do more than 5 reps then that means the weight is too heavy so you need to either use lighter weights or…
• You can do more reps (using good form) with a heavier weight by doing Drop sets, Rest-Pause reps or any of these other fast muscle building techniques here which will all make you have a much more intense workout to help you get a bigger back faster.
• Important: Make sure you keep a training log so you can build a bigger back faster because…
• You want to beat your last workout by using more weight, doing more sets and/or doing more reps so for example…
• If you did 5 sets of 8 reps using 225 lbs. for the Power Clean then the next time you workout…
• You want to try doing either 6 sets, 9 reps and/or use at least 230 pounds & You don't have to wait until the next workout to increase the weight, sets &/or reps…
• Try to increase the weight on each set while doing less reps & while also maintaining almost perfect form to get a bigger back faster but the main point is this…
• The fastest way to build a bigger back is to try to continually beat your last workout or your last set by doing just a little bit more each time.
• If you can't beat your last back workout… Let your back rest & grow.
• If you ever end up using the same amount of weights, reps and sets for 2-to-3 back workouts in a row then you need to take some time off to allow your back muscles to rest long enough to get bigger & stronger for you to use more weight, do more reps and/or sets.
• If you decide to do the 20-to-50 bodyweight ONLY Pull-ups or Chin-ups, Beginner Pull-ups or Chin-ups or Bodyweight Back Rows from Group B…
• Do whatever you need to do to do 20-to-50 Pull-ups or Chin-ups, Beginner Pull-ups or Chin-ups or Bodyweight Back Rows even if it means you have to do 20-to-50 sets of 1 rep Pull-ups or Chin-ups, Beginner Pull-ups or Chin-ups or Bodyweight Back Rows and…
• If you can easily do 10 Pull-ups or Chin-ups, Beginner Pull-ups or Chin-ups or Bodyweight Back Rows in a row then try doing them with some extra weight for a better workout.
• Take at least 1 week off from doing this back workout after you've done it 2-to-6 weeks in a row.

Make sure you also see…

• Workout plan for bigger traps | How to get bigger Traps
• How to get stronger rotator cuffs
• How to get a bigger back
• Exercises for a bigger back

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