MUSCLE TORTURE : BACK DAY
- DJ
- Jun 11, 2017
- 6 min read
If you want your back to grow and are willing to put in the time and effort, these exercises are for you. Coupled with some unique intensity techniques, they'll help you maximize strength and hypertrophy while getting mile wide.
This training program is for anyone—man or woman, beginner or advanced—who is ready to work hard, train smart. The program has everything you need to burn fat, sculpt muscle, and get fit.
You can put these movements together in a single workout for an incredible change of pace from what you normally do for your back.
GET STARTED
WORKOUT TIME : 45 MINS TO 60 MINS
01. WIDE GRIP PULL-UPS
It's always better to start with proper warm-up routine and Pull-ups plays great role in activating those Lats before starting the torture. Good form is extremely important here.
HOW TO DO? Aim to hold the bar with an overhand grip with your arms, wider the distance of your shoulders.
1: Start by hanging from the bar.
2: Then slowly start pulling yourself upwards to the end position which is where your chest almost touches the bar. Your chin is then above the bar itself.
3: Also avoid arching or swinging your legs back and forth or side to side. It’s better to perform this exercise slowly and in a controlled manner.
4: Finally, slowly lower yourself to the initial starting position, and repeat.
REMEMBER: If you are beginner, you can PARTNER-UP, who can support you to targeted or more repetitions. I always find helpful to train with partner, as my own pull ups are still not perfect – and I’m working on it!!! :-)
TARGET SETS : 4-5
NUMBER OF REPS : 10-12
REST BETWEEN SETS : 30-45 SECS
APPROX WORKOUT TIME : 8-10 MINS
02. WIDE GRIP & REVERSE NARROW GRIP PULL-DOWN (SUPERSET)
The wide-grip variation is an excellent choice if you're looking to increase the width of your back and want to improve overall strength. This variation will also help you with your pull-up strength, allowing you to work your lats with good form through the entire range of motion.
On other side, reverse narrow-grip is great for targeting your lower lats, and will also help to activate your biceps by mimicking the action of a chin-up. The closer you position your hands on the bar, the more activation you'll get in your center back, so keep that in mind as you perform the exercise.
HOW TO DO : WIDE GRIP PULL-DOWN ?
1: Position yourself at a lat pulldown machine so that your thighs are under the leg pads.
2: Grasp the bar with your arms fully extended, palms facing forward, and your hands wider than shoulder width apart.
3: Curve your back approximately 30 degrees and protrude your chest. This is your starting position.
4: Exhale as you lower the bar straight down to your chest.
5: Contract your back muscles for a moment and then inhale as you reverse the motion back to the starting position.
6: Repeat for a complete set.
HOW TO DO : REVERSE NARROW GRIP PULL-DOWN ?
1: Position yourself at a lat pulldown machine so that your thighs are under the leg pads.
2: Grasp the bar with your arms fully extended, palms facing towards you, and your hands narrower than shoulder width.
3: Curve your back approximately 30 degrees and protrude your chest. This is your starting position.
4: Exhale as you lower the bar straight down to your chest.
5: Contract your back muscles for a moment and then inhale as you reverse the motion back to the starting position.
6: Repeat for a complete set.
REMEMBER: Squeeze your shoulder blades to contract your back muscles, keep your body stationary throughout the exercise & do not use your forearms to lower or raise the bar. Target to choose weight outside your comfort zone, try to lift heavier to get more wideness!!
HOW TO DO : PERFORM ?
Start with repetitions of Wide-grip than immediately without rest perform Reverse narrow-grip untill Failure. This would be your First Superset, & continue to complete 4-5 sets.
TARGET SETS : 4-5 SUPERSETS
NUMBER OF REPS : 15,12,10,8,5
REST BETWEEN SETS : 45-60 SECS
APPROX WORKOUT TIME : 12-15 MINS
03. SEATED V-BAR CABLE ROWS
Seated Cable Rows emphasize muscles around the middle back including the lats, rear delts, biceps, and forearms. When doing Seated Cable Rows your main objective is to build back thickness to pronounce detail in a lat spread.
HOW TO DO?
1: Attach a V-bar to a rowing machine and sit on the bench with your feet on the foot rest and your knees slightly bent.
2: Grasp the V-bar so that your palms are facing each other.
3: Extend your arms as you lean backward, achieving a 90 degree angle between your waist and your legs. Slightly arch your back so that your chest protrudes. This is your starting position.
4: Without moving, exhale as you pull the V-bar towards your body until it nearly touches your center of chest.
5: Contract your back muscles for a count and then inhale as you slowly return the V-bar back to starting position.
6: Repeat for a complete set.
REMEMBER: Keep your abs tight and your torso stationary to reduce risk of injury to the back. Also, When you pull the V-bar straight back your arms should form a 90 degree angle.
TARGET SETS : 4-5
NUMBER OF REPS : 15,12,10,8,5
REST BETWEEN SETS : 45-60 SECS
APPROX WORKOUT TIME : 10-12 MINS
04. BENT OVER BARBELL DEADLIFT
This is probably one of the best back movement in terms of sheer weight you can lift. It will work the larger muscle groups of the upper and lower back equally, making this a great overall back builder.
HOW TO DO?
1: Hold onto a barbell with your palms facing up & slightly apart shoulder width. Bend your knees slightly and bend forward at the waist while keeping your back straight. It should be 75-90 degree with the floor. The barbell should be directly in front of you; your arms should be perpendicular to the floor. This is the starting position.
2: While keeping your torso stationary, lift the barbell toward you. Your elbows should be kept close to your body. Use only your forearms to hold the weight. When you get to the top, squeeze your back muscles and hold for a few seconds.
3: Slowly lower the barbell back to the starting position.
4: Repeat for a complete set.
REMEMBER: Keep your head up while performing the exercise. Keep you core still & tight when performing the exercise, otherwise it increases the risk of a back injury. Not target to lift heavy but focus on momentum first.
TARGET SETS : 4-5
NUMBER OF REPS : 15,12,10,8,5
REST BETWEEN SETS : 60-75 SECS
APPROX WORKOUT TIME : 12-15 MINS
05. BARBELL DEADLIFT
This is technically more than a back exercise—it targets the traps, forearms, quads, calves, middle back, glutes, hip flexors, and lower back.—but it's the absolute best for overall backside development.
HOW TO DO?
1: Stand hip-width apart with the bar going over top your shoelaces.
2: Sit your hips back so that you have a slight bend in your knees, while maintaining an arch in your lower back.
3: Continue bending your knees and hips down until your hands are able to grasp the bar just outside your shins. Keep your head in a position to where you are looking about 5-10 feet out in front of your body.
4: Begin exercise by inhaling and next, start to raise your hips up slightly as you raise the bar along your shins. As the bar passes your knees, simultaneously start to bring your hips forward until you are standing upright, with your chest out and your shoulder blades pinned back. You should look similar to a solder standing at attention.
5: To move back to starting position, reverse movement by dropping your hips back and allowing the bar to maintain contact with your legs as you lower it down to the ground.
6: Repeat for a complete set.
REMEMBER: If it's hard to keep your grip on the bar, use wrist straps. You can also alternate your grip.This exercise is not recommended for people who have back issues. For them, a rowing exercise is a better choice.Take care not to round the back while performing this exercise to avoid injury.
Using a weight that is too heavy will also cause injury, and it's better to use a lighter one if in doubt.Keep the bar close to your legs throughout the exercise from start to finish..
TARGET SETS : 4-5
NUMBER OF REPS : 15,12,10,8,5
REST BETWEEN SETS : 60-75 SECS
APPROX WORKOUT TIME : 12-15 MINS
“You’re going to have to let it hurt. Let it suck. The harder you work, the better you will look. Your appearance isn’t parallel to how heavy you lift, it’s parallel to how hard you work.” - Joe Manganiello
Give us your thoughts at the right side in the comments and add any other recommendations you might have!!!
Lastly, this article would never be possible without my buddies, thank you my Gym Gang_Anuj, Neeraj, Pankaj, Prashant for encouraging & helping out with photographs, plus daily motivations to stay fit.
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