Bodybuilding Training Principles For Creating Back Routines

Competitive Bodybuilding Back Routine

For competitive bodybuilding, the goal is to stimulate the muscle from multiple angles in order to ensure full development. At this stage of the game, not only will you be using compound basic movements to keep stimulating growth but also a variety of isolation movements to really target the muscle in specific areas.

The back routine below is an example of how a competitive bodybuilding back routine may look like. At this stage of the game, the bodybuilder should know what their weak points are and thus change exercise order and choice accordingly. For instance, if width needs to be developed more, then more exercises for the lats need to be incorporated. On the other hand, if midback thickness is lacking then rowing motions need to be emphasized.

Also, the use of set extension techniques, such as drop sets and supersets is encouraged.

Bent Knee Deadlifts 3 sets x 10,8,6 reps (90 seconds)

Superset #1:
Wide Grip Pull-ups To Front 4 sets of 10-12 reps (no rest)
Close Reverse Grip Chin-ups 4 sets of 10-12 reps (1 minute rest)

Superset #2:
Bent Over Rows 4 sets of 10-12 reps (no rest)
High Pulley One Arm Rows 4 sets of 10-12 reps (1 minute rest)

Superset #3:
Neutral Grip Chin-ups 4 sets of 12-15 reps (no rest)
Low Pulley Rows 4 sets of 12-15 reps (no rest)

Superset #4:
Stiff Arm Pulldowns With Rope 3 sets of 13-15 reps (no rest)
Dumbbell Shrugs 3 sets of 15-20 reps (no rest)
Hyperextensions 3 sets of 15-20 reps (1 minute rest)

Conclusion

Now that you know what my principles for back development are, it’s time to go to the gym and put them to the test. I guarantee you that when combined with the right bodybuilding diet, supplements and rest, the results you will achieve may require you to get a new wardrobe.

About The Author

Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.