How to Build Strong Back Muscles

Lower back pain can be a pain in the butt, especially when it gets in the way of you doing your everyday thing.

What’s important to remember is that your core muscles including your abs are surrounding your back muscles and what can help you eliminate the pain.  The added bonus is that it gives you that sexy midsection and an even better time with your slick moves in bed when you’re getting it on!

To help you build seriously strong back muscles this intense back workout is going to challenge you and give you awesome results.

The Pre-Workout Drill

Because your back muscles cover a big surface area, it’s essential that you have a solid pre-workout plan.

The first thing you want to do for a big back routine like the one I’m offering up is fuel your muscles. I recommend the following pre-workout nutrition plan when working on building strength.

  1. 60 minutes before your workout: have a time-released protein like Optimum 100% Casein Protein blended with half a banana to provide your muscles with the fuel it needs to go intense.
  2. 30 minutes before your workout have a preworkout like Essential Amino Energy mixed with ice and water.  The green tea extract will boost your energy and your motivation just in time for your workout.
  3. During your workout drink water mixed with some Evlution Nutrition: BCAA Energy which will nourish your muscles with amino acids to help with the wear and tear of your workouts.

Following the workout, try to get another decent serving of protein.

Alright, ready for my killer back routine?

The Hard-Hitting Back Routine You Can’t Live Without

For this back routine, you’re going to need about 45 minutes at the gym. As you’ll see, you’re going to perform 3-4 sets of each exercise. I want you to aim for sets of no more than 10 reps, aiming for 6-8 reps per set. Rest for 30-45 seconds between each set.

This approach will help you build serious strength. Here’s the routine:

  • 5 minute warm-up, moderate pace on rowing machine
  • 4 sets of lat pulldown (view exercise)
  • 4 sets of lat rows (view exercise)
  • 3 sets of back extension (view exercise)
  • 4 sets of close-grip lat pulldown (view exercise)
  • 3 sets of dumbbell row on floor (each side) (view exercise)
  • 3 sets of bent-over barbell row (view exercise)
  • 3 sets of back extension on stability ball (view exercise)
  • 3 sets of 60 second plank  (view exercise)
  • 4 sets of lat cable pulls (single arm, each side) (view exercise)
  • 5 minutes of cool down stretching (try kneeling down with an exercise ball in front of you with your arms on the ball)

There you have it. In 9 awesome moves, you’ll build some seriously strong back muscles in just a few weeks. Make sure you do this workout no more than once or twice a week, leaving at least 48 hours in between. This back routine works well in a program where you work 1 or 2 muscle groups per workout.

Make sure you balance things out…

While your back muscles are important in your overall upper body strength, you need to make sure you keep things balanced by also working out your abdominal muscles and obliques. This is another frequently ignored body part, and much like your back muscles, improving abdominal strength is another effective solution to lower back pain.

If you want a good abdominal workout to even the score, try my Total Ab Workout in 30 Minutes.

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