6 general rules to massive back:
1 – PRIORITIZE . Train your back alone on one day, or
at the most with your read delts; it’s too big, and the
training of it required is too strenuous, to be combined
with any other body part.
2- TRAIN WITH INTENSITY – Learned how to generate
maximum intensity, which allowed you to compress
even more power into a shorter workouts with fewer
sets and exercises. That takes diligent concentration =
for every set train your mind to focus on something
forth more power that you every thought possible.
3 – CHOOSE YOUR EXERCISES WISELY – unlike other
body parts the back must be worked through
perpendicular planes: horizontally ( front to back ) and
vertically ( top to bottom ). The most important
exercises for covering the back multidimensionally are
weighted reverse grip pulls, barbell rows and deadlifts
4 – PYRAMID THE WEIGHT FROM SET TO SET . Every
set must be mentally intense. Regardless of how long
each set is, concentrate on the feeling of your back
muscles contracting, extending and building the burn.
For the first set of 12-15 reps. For the second set do 12
reps, but make sure the last rep taxes your strength.
For the third set, go very heavy and all out, reaching
failure at 8 – 12 reps.
5- USE FORCED REPS – After you have reached failure on
your final set of each exercise, have your training
partner help you with two forced reps. After those,
continue with negatives of partial reps to fry every last
twitch of life out of your range of motion
6 – LEARN HOW TO PULL – A great back is a rarity,
because its the hardest part of the body to reach with a
resistance exercise. Simply pulling does not do the job,
because the force has to first pass through the arms,
shoulders and lower back. What you must do in
concentrate the squeeze into that portion of the back for
which the exercise in intended. For example during any
chin ups, feel the burn in your lats and middle back.