It is very stunning to see a man with a well developed and wide back. The back is a huge part of the body and you can't build a perfect physique without building back muscles. Back as a muscle group is consisted of four important muscles:
- Trapezius
- Rhomboids
- Latissimus dorsi (Lats)
- Erector Spinae
For building a wide back and popular V-shape you will need to do a lot of pull-ups and pull-downs for bigger lats. You also need to focus on building lower, middle back and trapezius for the full back development.
Building a big back can be a very hard challenge for sure. So many people can't feel the back muscles working when they train, they feel more pump in the biceps and the best thing to do is to focus on activating your back muscles as much as possible. Just try to make more stress on your back than on biceps, but you can't do back exercises and avoid the effect on biceps. That is same with triceps and chest exercises.
When it comes to back training, many people tend to train back and biceps on the same day and that makes sense since the biceps is already activated with back exercises. It is recommended to train back separately from large muscle groups like chest, shoulders, and legs. You can even train back and triceps, and chest and biceps together which will provide more arms training.
What exercises to use in your routine to build massive back?
1. Pull Ups
2. Deadlifts
3. Bent-Over Rows
4. T-Bar Rows
5. Seated Cable Rows
6. Lat Pull Downs
Perform these 6 exercises with a rep range 8-12 that is best for muscle growth. These exercises are the best for building all back muscles. It is enough to train your back one to maximum two times per week and to have at least one or two rest days between back workouts. I advise training one muscle group only once in a week to fully recover your muscles. But, if your back muscles are lagging behind other muscle groups you can add one more back workout but don't train your back more than two times a week.
If you are planning to train back together with biceps, you can check out exercises that are best for building a big biceps:
