Ultimate Guide On How To Build Solid Back Muscles

Are You Ready to Learn How To Build Your Back Muscles?

There is one body part on us that if developed properly, can transform our physique.

It's called out Back..

But building your back muscles isn't really that easy. 

Unfortunately, for most of us our back muscles are not our genetic strong point.

But don't worry, I am going to share with you some of the best back building workouts and exercises I have researched and found through out my years of training. 

We will be going over:

  • The Do's & Don'ts of building an impressive back
  • The Best Workouts for building your back
  • The Best Exercises to building a huge back
  • How to properly train your back to stimulate muscle growth
  • How often you should train your back

First-Things-First, 

To Build A Solid Back, We First Have To Understand The Anatomy

To get a better understanding of what developed back muscles look like, take a look at our IFBB Pro @Jayy_Coss:

<img src="BackMuscles.png" alt="IFBB Pro Jayy Coss Back Muscles">

Holy Freaking Cow, there is not one "laggin muscle group" on this guys back. 

Everything is evenly trained, developed!

With the proper training, nutrition and consistency you too can build a impressive back like @Jayy_Coss. (Note, he has been consistently training as a competitive bodybuilder naturally for 5+ years)

Let's Break Down The Anatomy of our Back Muscles

As you can tell from @Jayy_Coss, and this Diagram, your back is comprised of quite a few muscles.

To properly build muscle in this area, you want to get familiar with this chart to understand where and how to build up your back muscles.

<img src="Anatomy_of_Back.png" alt="Anatomy Of Back Muscles">

Our Back Muscles
  • Latissimus Dorsi (Lats)
  • Trapezius (Traps)
  • Infraspinatus
  • Rhomboid
  • Terres Minor 
  • Terres Major
  • Erector Spinae
As you can tell from the picture of @Jayy_Coss, and our diagram.
To develop bigger back muscles there are really only a few groups that we need to target properly; Lats, Traps, and our Lower Back.

How To Properly Workout Your Back

Too often I walk in the gym and see people doing nothing but machine exercises for their back, and high reps. 

I would venture to say that the majority of people in the gym, do not know how to properly exercise their backs.

I believe part of this lies in the simply fact that they can't see it, so its not really that important.

The other part is from misinformation that has been handed down from "Gym-Bros" or "Instagram Coaches" who really do not know what they are doing.

So!

If you properly want to exercise your back and build mass, here are some things to focus on. 

1. Ditch The Fancy Exercises & Focus On Compound Lifts

 Get off the machines, and focus on the major compound lifts for your back. 

Good examples of compound movements for your back would be:

  • Deadlift
  • Barbell Row
  • Dumbbell Row
  • T-Bar Row
  • Lat Pull Downs

Make sure to read on, to learn how you can incorporate these back workouts into your training program. 

2. Eat Enough Calories That Can Support Muscle Growth

This is a topic that I shouldn't even have to go over, however for some strange reason.

I still get people asking me everyday how to build muscle, yet they do not eat enough calories to even support growth.

3. Stop Training For The "Pump"

Yes, I know the "pump" you get in the gym is highly addicting, and it may be the thing you look forward to the most. 

However, it is hurting your ability to truly build your back muscles.

When your first starting out in your lifting career, sure you can get away with chasing the pump each time you go to the gym.

Unfortunately, unless your on heavy amounts of illegal inject-able performance enhancing drugs. This style of training will only get you so far.

Instead of working out your back to get a pump, start focusing on building strength. 

Building a strong core, and back muscles will pave the right foundation for you to build more muscle in you lats, traps, etc.

To consistently, build muscle you are going to want to train within 75-85% of your 1RM (One Rep Max) with compound exercises.

However, do not go crazy and over train your body and do reps-on-reps until you can't move anymore. 

Transforming moment in my working out career was when I started doing less "Sets & Reps" per workout, and trained my body parts more frequently throughout the week.

Little did I know that these finding were actually backed up with real science to support that breaking my "bro workout" into 2-3 workouts through out the week had better muscle growth effects on my body. [1]

 So, What Are The Best Back Exercises?

 Glad you asked, 

Let's break down the best back exercises to build muscle on your back.

1. Deal Lifts

To many of you, you may already know that Deadlifts are the king of building muscle.

To those of you who are not familiar with Deadlifts, this is going to be an exercise you want to incorporate into your training programs.

By far, there are no better back exercises that out perform the Deadlift.

Check out this video from Mind Pump Media, and learn how they breakdown the components of doing proper dead lifts.

 

 

2. Lat Pull Downs

<img src="Latpulldown.png" alt="Lat Pull Down Back Exercise">

Lat Pull Downs have to be one of my favorite exercises when it comes to developing your Lats. 

Lat Pull Downs, generally are one of the first big movements I do when exercising my back. 

Unfortunately, most people in the gym are doing this basic movement wrong, and almost turning it into a row movement by leaning back to far.

When performing this back exercise you want the cable and bar to almost be directly above your head.

Hack a strong upright posture, lean back slightly and pull the back down towards your upper chest and focus on pinching your back at the bottom of the movement and squeezing.

Then retract all the way back up, keeping the bar on the same plain in a slow and controlled movement. 

Do not use your body to create momentum to move the bar. Keep a strong and tight core with controlled movements throughout each rep range.

3. Barbell & Dumbbell Row

Barbell & Dumbbell Row's are some of the most classic back building exercises ever. 

These movements if done properly, can help develop real strength, mass and help build out your back.

This exercise allows you to lift heavier weights, under controlled movements. Just like the deadlift, you have to make sure your fundamentals are in order before going heavy.

Over time, you can progress with heavier weights as you continue to develop strength and learn how to properly do the exercise.

 

Which Supplements Are Best?

Creatine Supplements

Creatine is naturally found in foods like red meat, eggs, and is naturally occurring inside your body.

Creatine supplements increase your body's Phophocreatine stores, and allow you to produce more ATP energy to fuel your muscles during intense workouts. [2]

Studies have shown that creatine can have many benefits like:

  • Strength [3][8]
  • Explosive Power [4]
  • Muscle Mass [3]
  • Reduction of Fatigued Muscles [6]
  • Recovery [7]

When it comes to using creatine, we believe we have one of the most superior creatines on the market: CRE-ABSORB

CRE-ABSORB contains one of the best forms of creatine on the market, called Creatine HCl, which is advanced creatine that is more bio-available than standard forms of creatine.

Wrapping Up How To Build Back Muscles

Thank you for taking the time to read this article, we hope that you take enough information from this and can implement this into your programs.

Until next time, 

Alchemy Labs