Monster Back Training for Mass and Strength
Can you handle it?
It is empowering knowing you can lift heavy weight. My three favorite exercises are barbell bench press, squats, and deadlifts. Being able to complete sets with hundreds of pounds of weight in invigourating. I also like looking in the mirror and seeing my lats swelled, my chest pumped, and my legs throbbing. This back workout will fit the mold for serious mass and serious strength. (Part of this workout is from the staggered deadlift workout program from muscleandbrawn.com)
Warm up: 3 sets of pull-ups/pulldowns
Straight Arm Cable Pulldowns: 3 sets x 10 reps
Deadlifts: (Estimate Your Max)
- Week 1 – 75% x 5 sets x 5 reps
- Week 2 – 65% x 7 sets x 5 reps
- Week 3 – 80% x 4 sets x 4 reps
- Week 4 – 70% x 6 sets x 5 reps
- Week 5 – 85% x 3 sets x 3 reps
- Week 6 – 75% x 5 sets x 5 reps
- Week 7 – 90% x 2 sets x 2 reps
- Week 8 – 80% x 4 sets x 4 reps
- Week 9 – 60% x 5 sets x 3 reps
- Week 10 – Max Attempt
Yates Rows*: 3 sets x 10 reps
Static Pull-ups**: 3 sets (10 second hold)
T Bar Rows: 2 sets x 10 reps
*Yates Rows are bent over barbell rows with underhanded grip. You can replace with regular bent over barbell rows or dumbbell rows if necessary.
**Static Pull-ups are regular pull-ups where you hold yourself chin level for 10 seconds. If you cannot complete a static pull-up, do 3 sets of Lat pulldowns.
Do this exercise for 10 weeks and see the mass and strength gains you have. Then you can start it all over, and incorporate a different workout. I am personally utilizing this workout, and hoping it will get me closer to 400 pounds on deadlift.
Dustin Holston is a certified personal trainer specialized in nutrition and training.