Build Big Back Muscle Progressions

January 9, 2010 on 6:52 pm | In Muscle Building Articles, Strength Training, Unreal Strength Building | 7 Comments

Over the last year I’ve made sure to include more back exercises to workout the imbalances from daily life (living hunched over at the computer, car, desk, etc).

Here’s a previous article that explains what I’m talking about – Pushing vs Pulling Volume.

After awhile the muscles of the back will adhere to The Basic Rule Of Strength Training – Adaptation.  They get used to the movement.   So its time to mix it up!

Enter the dumbell row.  The row is a quick and effective exercise, and not always as basic as people think.

Dumbbell Row Variations and a Plataeu Shattering Exercise

Row Pyramid Set – The row pyramid is only performed for one set, as it is a high volume exercise.

Example pyramid (this is a single arm exercise, perform the reps with BOTH arms individually and then move on) – 2 reps x 100 lbs, 4 reps x 95 lbs, 6 reps x 90 lbs, 8 reps x 85 lbs, 10 reps x 80 lbs, 8 reps x 85 lbs, 6 reps x 90 lbs, 4 reps x 95 lbs, 2 reps x 100 lbs. 

 This one set should take 2-3 minutes and is performed near the end of the workout.

**NOTE** Just because it is a “simple variation” and you been training for a long time, doesn’t mean it isn’t valuable.  Put all the variations into your exercise tool box and use them when progress is slowed with other rowing exercises.

Get wide!

- Joe Hashey, CSCS

PS. I just had a great day presenting parts of the Bull Strength protocol at a PA high school. Good luck in your OFF SEASON!