How to Build a Massive Back

Lately people have been asking me what it takes to build a large back.  I thought about it a bit, and now, I've constructed this article with a free back workout at the bottom.  The main issue I see with people's back training nowadays, is the lack of heavy rows and dead-lifts.  When you dead-lift heavy your body just starts to look different.  This is even more true when you add heavy barbell rows.  These two exercises are my go to for back training. 

Now, since both take a lot of energy to get done, you can do what I do and dead-lift on your first leg day, or dead-lift on back day.  For me, back day is always the most brutal.  I do bent-over barbell rows, weighted chin ups and chest supported hammer strength rows.  On other back days I'll add dead-lifts.  

There are several ways you can program back days.  You can do back and biceps, back and chest, back and rear delts.  The point is, pick a style you like and start training back hard.  Here's what back and biceps should look like.

Back and Biceps:

Dead-lifts: 3 x 4-6 reps

Weighted chin ups: 2 x 6-8 reps

Barbell rows: 3 x 12 reps

Barbell curls: 4 x 8 reps

Preacher curl machine:  3 x 12 reps

Reverse ez curls: 3 x 20 reps

Back and chest:

Dead-lift: 3 x 6 reps

Incline bench press super set with chin ups: 4 x 8 reps

Flat bench press super set with bent over rows: 4 x 10 reps

Dumbbell pull overs: 2 x 15 reps

Back and rear delts

Bent over barbell rows: 4 x 8 reps

Chest supported hammer strength rows: 4 x 12 reps

Dumbbell pullovers: 3 x 12 reps

Rack dead-lifts: 3 x 12 reps

Rear delt rows: 2 x 20 reps

There are several different ways to train back right there that I just outlined for you.  What I would recommend is picking one of those workouts and doing them once or twice per week to train your back.  This doesn't mean you have to do it this way, it's just a thought.  Here's how I program dead-lifts, and my own back workout.

Snow's Leg Day:

Squats: 3 x 6-8 reps, 1 x 20 reps

Dead-lifts: 2 x 6-8 reps

Lunges: 2 x 20 per leg

Romanian dead-lifts: 3 x 12-15 reps

Vertical leg press: 3 x 20 reps

Snow's Back Day:

Barbell bent over rows: 3 x 10-12 reps

Weighted chin ups: 2 x 6-8 reps

Snatch high pull: 2 x 6 reps

Chest supported hammer strength row: 3 x 10 reps

Barbell curls: 3 x 12 reps

Preacher curl machine: 3 x 12 reps

As you can see, I sometimes like to throw in dead-lifts on leg day.  If I do that, I don't have to worry about them on back day, and I can focus on rows and chin ups.  Ultimately, it's up to you.  You don't have to do it my way.  My way is a simple idea.  As long as you're dead-lifting at least once per week, you should be able to make gains.

Dorian Yates back training

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