Looking to add some solid mass to your back muscles? If so, a high volume back workout is just what you need. By hitting your back muscles at different angles with various exercises, you can challenge them enough to grow and develop. And with the right intensity and training frequency, you can achieve a bigger, better-looking back in no time. So, get ready to blow up your back with this effective high volume back workout for mass.

Introduction

If you’re looking to add some serious mass and strength to your back muscles, then a high volume back workout is just what you need. A high volume workout emphasizes lots of sets and reps to exhaust your muscles and stimulate maximum growth. In this article, we will provide you with an intense workout plan to help you achieve your back goals.

High Volume Back Workout Plan ###

Exercise 1: Pendlay Row

The Pendlay row is a compound exercise that targets the entire back, primarily the lats and traps. It also strengthens the lower back and glutes.

• Warm-up sets: 2 sets of 10 reps with light weights.
• Working sets: 4 sets of 8 reps with heavy weights.

Exercise 2: Lat Pulldown

The lat pulldown is an isolation exercise that targets the latissimus dorsi muscles. It provides a great stretch to your lats and helps widen your back.

• Warm-up sets: 2 sets of 12 reps with moderate weights.
• Working sets: 4 sets of 12 reps with moderate to heavy weights.

Exercise 3: T-Bar Row

The T-bar row is another compound exercise that targets the middle and upper back muscles, primarily the rhomboids and rear delts.

• Warm-up sets: 2 sets of 10 reps with light weights.
• Working sets: 3 sets of 15 reps with heavy weights.

Exercise 4: Straight Arm Lat Pull

The straight-arm lat pull is an isolation exercise that targets the lower lats and helps develop width and thickness in your back.

• Warm-up sets: 2 sets of 12 reps with moderate weights.
• Working sets: 3 sets of 15 reps with moderate to heavy weights.

Exercise 5: Preacher Curl

Although preacher curl is primarily a bicep exercise, when done correctly, it also works the upper back muscles like the traps and rhomboids.

• Warm-up sets: 2 sets of 12 reps with light weights.
• Working sets: 4 sets of 12 reps with moderate to heavy weights.

Exercise 6: Rope Cable Curl

The rope cable curl is another great isolation exercise that targets your biceps and forearms. Additionally, it also activates your traps and delts muscles.

• Warm-up sets: 2 sets of 10 reps with moderate weights.
• Working sets: 3 sets of 15 reps with moderate to heavy weights.

Conclusion

If you’re looking to blow up your back, then this high volume workout plan should help you do just that. By incorporating heavy weights and lots of reps, you will exhaust your muscles and stimulate maximum growth. Additionally, with the right nutrition and recovery, you’ll find yourself gaining size and strength in no time.

FAQs

1. Can I incorporate any other exercises into this workout plan?
   Yes, you can customize the workout to fit your fitness goals and preferences.

2. How long should I rest between sets?
   Rest for about 1-2 minutes between sets.

3. Do I need any special equipment for these exercises?
   No, you can perform these exercises with standard gym equipment.

4. Can beginners do this high volume workout plan?
   It’s recommended that beginners start with a lower volume and intensity workout program.

5. Where can I access Alain’s free book titled “Bulk up Fast”?
   Information about Alain’s free book can be found on his social media pages.