How To Get Bigger A Back
Would you like to know how to get bigger a back? I can certainly help you with that and show you how to get a barn door sized back.
The back can be a difficult body part to bring up. You probably know this already if you are reading this post. So lets not mess about and get right into the meat of this post and show you how to get bigger a back. I will start of by showing you a technique that you can add to your existing workouts. I will also show you a complete back workout after.
How To Get Bigger A Back With Muscle Rounds
The back muscles respond best to high volume training. Therefore you need to use a method that lets you use a lot of volume. This method that I am about to show you lets you lift your 10 rep max for 24 reps. That means you will lift a weight for 24 reps, for what you would normally lift for 10 reps.
This is done with something called Muscle Rounds, otherwise known as cluster sets. To perform them you will do 6 mini sets of 4 reps each. You can read how to do them below:
1. Select a good back exercise like bent-over rows, chin ups or cable lat pull-downs.
2. Pick a weight you can do 10 reps with.
3. Do four reps and rest for 10 seconds.
4. Do another four reps and rest for 10 seconds
5. Keep doing 4 reps like this until you have completed 6 mini-sets.
6. After 6 mini-sets rest for 2 minutes, you have completed one muscle round.
7. Do a total of 3 muscle rounds.
There you have muscle rounds. As you can see they are great for getting more volume into a workout by using small rest or mini-sets. You can add these muscle rounds into your existing instead of your normal exercises. If you would rather have a full workout to use, you can find one below.
How To Get Bigger A Back – Workout
1. Stiff Leg Deadlift: Set 1 – 8 reps; Set 2 – 6 reps; Set 3 – 4 reps; Set 4 – 8 reps; Set 5 – 6 reps; Set 6 – 4 reps
2. Chins Ups / Cable Lateral Pull-Down: 4 (sets) x 10-12 (reps)
3. 1 Arm Bent-Over Row: 3 x 20
4. Face Pull: 1-2 x 15-20
You can see video explanations here: Click here for bodybuilding exercises
How To Get Bigger A Back – Explanation
This workout starts of by using wave sets on the stiff leg deadlift. This is where you do different reps for each set in a “wave” style. To do them warm up with some lighter weight then pick a weight you can do 8 reps and do those reps. Take around 1-2 minutes rest between each set here. On set 2 increase the weight and do 6 reps and rest. Keep doing this by changing the weight on each set to let you lift the amount of reps shown.
The second exercise uses straight sets for either chin ups or cable lateral pull-downs. Pick one of the exercises and do 4 sets of 10-12 reps. Rest 1 minute between each set.
On the last exercise for the 1 arm bent-over rows the reps will increase to 20 reps per set. They are set high to increase time under tension and get the blood pumping into your back muscles. Do not rush through these reps here, use lighter weight if you need to. Rest 1 minute between each set.
The last exercises are face pulls and are great for your upper back. You can use the cable machine or TRX suspension system if you have access to one. Rest 1 minute between the sets if you are doing two.
I hope you enjoyed this post on How To Get Bigger A Back