The Importance of Back Day
Back day is a crucial component of a balanced workout routine, targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. Focusing on these muscles improves posture, enhances upper body strength, and contributes to overall stability and functionality in daily activities. Key exercises like deadlifts, pull-ups, and bent-over rows not only help in building a stronger back but also engage other muscle groups, promoting balanced development and reducing the risk of injury. Incorporating a variety of movements and grips will ensure comprehensive muscle engagement and growth. Embrace back day to achieve a powerful, well-defined upper body that supports your fitness goals!
Back
A.K.A. A lot of Different Muscles day
A.K.A. The Workout after Chest on Tuesday
- The best thing I can advise anyone to do first on back day is to go straight to a lat pull down machine or start repping out pull ups after performing your dynamic stretches also known as active stretching of course.
If you didn't read chest day, this just means stretching to warm up your joints and muscles like running, not holding positions like static stretches that you do at the end of your workout. Learn More in Basics.
I always perform a lat pull down because it uses the most muscles in my back and while I'm not fully fatigued I can do more weight and can get stronger. It also stretches your back out for other heavy loading workouts following. After this workout I can improvise what I have focused my goals towards.
If I am cutting for a trip I will simply go into a caloric depletion for my diet, do more cardio, and do more reps to really get a sweat going on.
(Since I am a little more endomorphy this is typically what I do in the gym always.)
If I am bulking (on purpose) I will simply eat more whole foods with lots of fat, possible start a keto diet cause I love food and can get carried away, and focus on more weight to really feel a pump at the gym.
In reference to Image above, these workouts can be done with either dumbbell for evening out your back muscles or barbell for loading the most weight...
- Pull Downs: Best workouts for stretch and recommend a pyramid rep to set ratio. 8 rep x 6 rep x 4 rep x 2 rep
Variations: Front pull downs down to chest, behind the head pull downs (very light weight), inner grip, wider grip, pronated and supinated grip variations.
- Rows: Best Compound workout for filling in the mass of your back 8 rep x 6 rep x 4 rep x 4 rep
Variations: Regardless if performed sitting down, standing up with dumbbells or barbells, or T-Bar Rows (My favorite) you will want to do a lot of weight, but being very careful not to strain your back as your back can be more fragile.
- I find when standing up my lower back is worked a little harder than when I am sitting. I have noticed also where I go parallel to hit on my front torso with the barbell will work the same area of my back (Higher, middle, lower).
These following could be done on other days, but some recommend doing on the same day as back...
- Shrugs & Upright Row: Best workout for your Traps also can be done on shoulder day.
- Dead Lifts: Best for hamstrings and glutes, however while dead lifting you can do a lot of weight if performed correctly, your back will feel the weight, thus workout your back for mass and more focus on squats for leg day.
- Triangle Push Ups and Pull-ups: Great for burnout.
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