Back growth training is sometimes elusive for people. Everyone wants to have a big strong back, but they have no idea how to train with that goal in mind. Today I am going to show you back busting moves that will get your back growth training on target.
A simple warning: this is going to be extremely intense. You are going to have to be willing to give it everything you have. Back growth training as I present it here involves some heavy weights and some short rest periods. Push yourself as hard as you can.
All Angles in the Same Workout
While I have used the two workout split for the back quite successfully (where I train one day for width and one day for thickness), this back growth training plan hits both angles at the same time. It will save you time and allow you to get extrea intense with your training. You should note that this will tire you out. Be sure to eat some carbs before and after your training session or you will run out of gas quickly.
Back Busting Moves for Back Growth Training
The instructions are simple: Do this back growth training workout with immense intensity. Do not hold back. Conquer the mental blocks that will come when you are told to train to failure. We all have those mental blocks so I don't expect anyone to be different. You are going to do 3 to 4 sets of every exercise with 75% of your 1RM. You are to add weight to each set if you were able to complete all the repetitions on the previous set. If not, keep the weight the same. On the final set you are going to go to all out failure. You will rest 60 seconds between sets, but 4 minutes between exercises. This is all about pushing yourself as hard as you can.
| Exercise | Sets/Reps | Rest |
| Seated Cable Rows | 3 x 8 1 x AMAP |
60 seconds 4 minutes |
| One Arm DB Row | 2 x 10 1 x AMAP |
60 seconds 4 minutes |
| Lat Pulldown | 3 x 10 1 x AMAP |
60 seconds 4 minutes |
| Hammer Pulls | 3 x 8 1 x AMAP |
60 seconds 4 minutes |
| Bent BB Rows | 3 x 4 1 x AMAP |
60 seconds 4 minutes |
| Deadlifts | 1 x 8 1 x 6 1 x 4 1 x AMAP |
60 seconds 60 seconds 60 seconds 4 minutes |
| Lat Pulldown (chin grip) | 1 x AMAP |
Cardio Training and This Workout
When using this type of workout please keep your cardio session at least 6 hours removed from it. Thus, if you do this in the morning and you finish at 9 am, don't do cardio until 3 pm or later. Just keep 6 hours between the two sessions.
