Trying to build a solid, massive back because obviously everyone loves to be a head-turner? Who doesn't like attention after all? Everyone does, and lifter's or even a fitness lover's dreams are incomplete with a back that truly rocks!
Remember the alpha male characteristics? Sure you do; no one really ever forgets: it's that timeless. A thick, strong back is indispensable to your irresistible alpha male look.
So, here is a workout plan for all those looking to build an impressive back so the show doesn't stop when you turn to leave: exit should be as impressive as entry, no? Absolutely yes, so here is the best plan to build a strong back.
5 Reasons for Training Your Back
Here are 5 reasons why you should be training your back:
1. Improves Posture
One of the most common reasons for back workouts is an improvement in posture. If you have poor posture, your back muscles are likely weak and tight. By strengthening your back muscles, you can improve your posture and stand taller.
2. Relieves Back Pain
Back pain is a common problem, especially for adults. But, you can relieve back pain with regular back exercises. Stronger back muscles support your spine and help take some of the pressure off of your spine and nerves. This can lead to less pain and discomfort.
3. Prevents Injuries
When your back muscles are strong, they help stabilize your spine and keep it in alignment. This can help prevent injuries, such as herniated discs and strained muscles. Back exercises can also help improve your balance, further preventing injuries.
4. Boosts Energy Levels
If you often feel tired or sluggish, back workouts may be able to help. When your back muscles are strong and healthy, they can help improve your posture and increase blood flow to your muscles. This can lead to improved energy levels and less fatigue.
Related Article: Why Do You Feel Sluggish During Workout? Explained
5. Enhances Overall Strength
Finally, regular back workouts can enhance your overall strength. Stronger back muscles can help you lift heavier objects and improve your performance in other exercises, such as squats and deadlifts. They can also help with activities of daily living, such as carrying groceries or moving furniture.
Workout Summary
|
Main Goal |
Build Muscle |
|
Workout Type |
Single Muscle Group |
|
Training Level |
Intermediate |
|
Program Duration |
8 Weeks |
|
Days Per Week |
1 |
|
Time Per Workout |
60-90 Minutes |
|
Equipment Required |
Barbell, Bodyweight, Cables, Dumbbells, Machines |
|
Target Gender |
Male & Female |
|
Recommended Supplements |
Workout Description
This workout is no joke: it consists of heavy-duty exercises aiming to hit the target hard. If you are just starting your weightlifting and strength training journey, beef up a bit with a beginner plan if you like, and then join this beginners' back day burnout program.
Faint of heart has nothing to do here because this plan is serious business with a collection of demanding moves and extends over a good period.
The back day burnout program is a mixture of strength loader and hypertrophy exercises. So whether it's strength or size that's on your mind, this plan will do you good.
You are going to need some serious reservoirs of strength and endurance to pull through the final round of the exercises. It's not going to be easy, and it will tax your muscles big time.
There is no way to make it easier for you except by having a workout buddy ( you will find solace in the fact that you are not the only one going through this: there are others who are suffering too)
This isn't a very lengthy process: the thick back you dream of is just 8 weeks away. Keep hitting the gym and doing the drill for 8 weeks consistently, and there is no reason you shouldn't come out with a back as thick as the Great Wall of China.
Furthermore, you wont have to perform the workout frequently because it's been compensated for in lethal exercises. You are going to revise your routine for a day a week, and that's about it. One day for 8 weeks, and you can see some real changes in your back muscles.
Since we are going to be doing some serious lifting and strength training, a warm-up will be crucial to a safe and pleasant session.
Ready your body for what is to come by performing a dynamic warm-up consisting of different exercises. It's important to save your body from the shock that could render you all sore and immobile if you start a deadlift without warming up properly.
Related Article: 6 Yoga & Exercise Poses to Warm Up Your Body Before Deadlifts
Finally! Gain The Most Muscle Mass And Strength Possible in Just 12 Weeks!
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Exercises That You Can Do on This Back Workout Program
- Deadlifts
- Lat Pulldowns
- Lateral Raise
- Bent Over Barbell Rows
- Plank Rows
- Pullups
- Reverse Grip Chinups
- Inverted Row
Back Day Burnout Workout
|
Exercise |
Sets |
Reps |
|
1. Deadlifts |
8 |
5, 5, 5, 3, 3, 3, 2, 2 |
|
3 |
10 |
|
|
3 |
12 |
|
|
3 |
10 |
|
|
5. Plank Rows |
3 |
10 |
|
6a. Pullups |
3 |
10 |
|
3 |
10 |
|
|
6c.Inverted Row |
3 |
10 |
Related Article: How to Choose the Best Barbell for Your Weightlifting Needs
You will build a stronger, leaner, and more solid back with the help of this amazing workout routine. The workout will help build your muscles from every angle, while maximizing your safety and helping you achieve the results you want. By following this workout consistently, you can easily address and work on any weakness in your back until it is no longer an issue.
Conclusion
A thick, solid back is something every lifter and fitness enthusiast drools over. A strong back comes with many benefits besides being a tremendous aesthetic asset. However, there is no easy way to do it. You will need to do a few taxing exercises for 8 weeks, and the lingering dream will become your reality. Persistence and perseverance hold the key, though.
