Workout routine for muscle gain focused on the back

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-09-23

Target of the workouts: muscle gain

Objectives of the workouts:

1. Increase in strength and volume of the back muscles
2. Building overall muscle mass
3. Improving posture

Methods of execution: separately

Duration: approximately 2 months.

Difficulty: (above average)

This program allows you to not only increase your back size but also improve your posture. More specifically, it provides the opportunity to correct scoliosis and kyphosis, especially during adolescence when vertebrae are more mobile than in adults. However, the exercises are quite complex, and it is unlikely that a complete beginner will be able to perform them.

This program is contraindicated for those who have intervertebral hernias or protrusions, or simply back pain.

In general, if your back does not hurt, you want to make it broader, and you have several months of strength training experience, then let's get started.

The principle is that on the first day, you will work on the back extensors and trapezius. On the third day, you will focus on the latissimus dorsi, teres, and rhomboid muscles. The back is a rather large part of the body, containing many major muscles.

Next to each exercise, the number of sets is indicated (including warm-up). Basic exercises should be performed for 8-10 repetitions, while the others should be done for 10-15 repetitions. As with hand training, the second workout is a deload workout and should last about an hour. The others should last a maximum of 2 hours.

Don't worry that other parts of your body may be slightly neglected. Chasing after everything at once is a sure path to overtraining.

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