Best back workout routines

    If you want a wide, v-shape, thick and strong back, then you want to do these exercises routines...

            I used to be like most guys in the gym. I learned from my mistakes and worked hard to fix my proportions (which required a bit of work on my back and legs).

          The most important thing is to look at your back, find your weak and strong muscle part. If you just copy workout and do it without knowing its effects, then your strong muscle part will become stronger and weaker will remain weak.

UNDERSTAND THE BACK MUSCLES :-
       The four muscles that make up the bulk of the back and that we want to focus on developing are the -

1. TRAPEZIUS
2. RHOMBOIDS
3. LATISSIMUS DORSI
4. ERECTOR SPINAE

Here is how they look :

       There are few smaller bundles of muscles that matters as well, such as the TERES MAJOR and MINOR and infraspinatus. You can see here :-

GOAL FOR OVERALL BACK DEVELOPMENT :

1. Large but not overdeveloped, traps that establish the upper back.

2. Wide lats that extand low down the torso, create that V-shape.

3. Bulky rhomboids that create '' valley '' when flexed.

4. A thick '' christmas tree '' structure in the lower back.


MISTAKES IN TRAINING BACK WORKOUT    

1. Starting with chip ups -
            This is the most common mistake i see in the gym. On back workout day guys start with chin ups with warm up. Now think wisely, you are lifting your whole body weight without warm up. You tell me is it right. Chin up are full exercise and to use as warm ups. This will weaken your rear delts and can cause injury also.

2. Focusing on wrong back exercises :-
          Don't just follow any back routine from youtube or google. Always start your workout with weak muscle group first.

3. Copying bodybuilders :-
       This is the most typical reason why most of the men do these routines. Watching the bodybuilders on youtube and copying them will never work. First of all, they are on drugs or steroids that they won't tell you. So the people who are natural, won't work for you.

4. More is better :-
          This is the very common thinking of men, that working out more will help to gain muscle more, which is actually false.

5. Covering all back parts:-
         Guys think every individual '' part'' of their back needs to be hit directly with its own individual exercise. This isn' t actually true ofcourse. One exercise partially involves other parts of the back. So no need to train seperatly all parts.

6. Avoid deadlift if you are not a bodybuilder :-
         This exercise is actually designed for power lifters. For others its just a ego driven exercise, it only gives mental satisfaction of lifting heavy weight or may be some claps in the gym. Few years back i met with an car accident and injured my spine. I went to the best orthopedic spine surgeon and you know what came from his mouth first seeing me '' Another deadlift injured ''. He told me that 80% of the youngsters came to see me due to deadlift injury. I still remember his words of advice '' 100 days of correct deadlift and one day of incorrect will lead to regraction for whole life ''. So personally from that day i haven't touched deadlift and for you choose wisely.

KEYS OF AN EFFECT BACK WORKOUT


1. Train your back two times per week :-
       
          All researches looking at training frequency shows that a higher frequency (2-3 times per week) is more effective then a lower frequency (once per week) and i personally do twice per week back workout.

2. Do 3-4 back exercise per workout:-
            Rather then doing every back exercise in existence, stick with 3-4 back exercise per workout. Always start with the weaker part first and isolation in last.

3.Rest 1-4 min between sets most of the time:-
           Instead of resting 1 min between every set because its what leads to biggest back pump possible, use longer rest period (2-3 min) between sets of your primary exercise, then shorter rest period (60-90 sec) between sets of isolation exercises.

4.Use the 5-15 rap range:-
           Instead of only doing the stereotypical 8-10 reps for every set of every exercise. Going as low as 5 rep and as high as 15 will be ideal for generating muscle growth.

5. Include rear delts in back workout :-
            In every back workout exercise, rear delts are involved partially. So why not train them with back and train it fully rather then partially. It helps for proper V-shape look. Here is my pic with rear delts pumped with back.

  6. Make sure your diet support your goals:-
           The best back workout routine in the world isn't going to work, if your diet isn't designed to support it.

BEST BACK ROUTINES

BEGINNERS

ROUTINE 1-
Lat pull down (wide)         4 sets of 15-6 reps
Seated cable row                4 sets of 12-6 reps
One arm dumbell row      3 sets of 12-6 reps
Cable pull over                  3 sets of 15-10 reps


ROUTINE 2-
Lat pull down(reverse)    4 sets of 15-6 reps
Seated cable row(reverse) 4 sets of 12-6 rep  Inc bench dumbell row   3 sets of 12-6 reps
Close grip lat pull down 3 sets of 15-10 reps
Cable pull over                 3 sets of 15-10 reps


ROUTINE 3-
Inc bench dumbell row 4 sets of 15-6 reps
Seated cable row             4 sets of 12-6 reps
Reverse lat pull down(wide) 3 sets of 12-6 reps
One arm dumbell          3 sets of 12-6 reps
Cable pull over                3 sets of 15-10 reps



ADVANCE

ROUTINE 1-
Lat pull down                      4 sets of 15-6 reps
Inc bench dumbell row     4 sets of 12-6 reps
Seated cable row                 3 sets of 12-6 reps
Cable pull over       } super 3 sets of 15-10rep
Close grip chin ups} set      3 sets of failure

ROUTINE 2-
Reverse lat pull down(wide) 4 sets of 15-6 reps
Reverse seated cable row     4 sets of 12-6 reps
Inc bench dumbell row        3 sets of 12-6 reps
Cable pull down } super  3 sets of 15-10 reps
Close chin ups    } sets      3 sets of failure


ROUTINE 3-
Reverse lat pull down(wide) 4sets of 15-6 reps
Inc bench dumbell row          4 sets of 12-6 reps
Seated cable row} super  3 sets of 12-6 reps
Close lat pull down} set   3 sets of 15-10 reps
Cable pull down } super 3 sets of 15-10 reps
Close chin ups    } set       3 sets of failure

Important- inc bench dumbell row exercise correct form is important, so i will share you a youtube link https://youtu.be/OvdT43CDk8k

            Good supplementation like whey protein, creatine monohydrate, multivitamins, omega 3 fatty acids, etc. and a good clean high protein diet according to your goals. Just remember good bodies are made in 30% gym and 70% in kitchen.💪