Building a massive powerful back takes work. It is one of the largest muscle groups in the body. Not only do you have to use heavy weight but you have to be careful of inury at the same time. This can be a fine line to walk when training. The back is made up of several muscle groups that need to be attacked when training. Training the back is exausting to the body and should be trained on PULL days of a split training routine. Starting any intensive workout my warning is to make sure you are physically capable of training this hard. If you don't know check with your physician, allow adequate rest between workouts and eat nutrient dense high protein meals for growth. Let's begin:
1. Latissimus: To work your lats you need to begin with a warm up on a seated cable pull down machine. Take a comfortable grip with a weight you can do 15 reps with to begin. Sit down with your knees secure under the pad and pull the weight toward your chest. Keep the back straight and do not use momentum on this exercise. Momentum will cause a BALLISTIC movement and injury can result. Allow the lats to do the work. After a warm up continue with three additional sets of 12-15 reps, 10-12 reps, and 8-10 reps. Controlled movements are best.
2. Rhomboids: I like a seated row for these and their are several ways of rowing that you might like better. I prefer to have my chest against a pad on a selectorized weight machine for support of the lower back (which I have issues). These can be done bent over with a barbell or your knee on a bench bent over with a dumb bell. You should be warmed up by now so 3 sets with a weight that you can do 12-15 reps, 10-12 reps, 8-10 reps. Row the weight from arms length into your lat and return, again this is a controlled movement.
3. Trapezius: This exercise can also be done with a barbell or dumb bell and even done one arm. With a barbell gripped in front of you with palms down row the weight upward to your chin smoothly and control the weight while returning to start positon. Start with 12-15 reps then 10-12 reps, 8-10 reps. Warning! Do not allow your elbows to go above parallel as this will cause an impingement in the joint and can cause injury.
4. Spinal Erectors: This exercise can be done with or without weight. With weight you can do deadlifts BUT YOU MUST BE CAREFUL. With a barbell on the floor you plant your feet just inside shoulder width and take a grip just outside your legs and with your lower back engaged lift straight up with the weight until you are straight. Lower the weight in a controlled manner back to the floor. 3 sets 12-15 reps, 10-12 reps, 8-10 reps. Without weight use the hyperextention bench with your hands on your chest keeping your lower back engaged and bend forward with a full movement and return Slow and Smooth 3 sets !2-15.
All these exercises must be done correctly and in a controlled manner. Seek a Professional Trainer to set you up on a mass building routine for your back.You will be huge! Thanks Reid