4-Step Plan for Building a Big Back

This video is a master plan for building a bigger and stronger upper back.

The plan consists of four steps that should be followed sequentially.

Step one focuses on choosing exercises for hip hinge, vertical pull, and horizontal pull movements.

💪 The key to building a big back is to focus on hip hinges and horizontal and vertical pulls.

📅 To optimize recovery and promote quality volume, it is recommended to train each exercise on a different day of the week.

🔁 The recommended rep ranges for hip hinges are 3x3 or 3x5, while for vertical and horizontal pulls, 6-10 or 8-12 repetitions are suggested.

💪 Start with a basic back workout routine for beginners.

🔄 As you progress, increase your back volume and train multiple times a day.

🔀 Choose different back exercises for variety and adjust the rep range for each.

⏰ Place the new exercises strategically in your training program based on recovery and performance.

📚 In this video, the speaker discusses a 4-step plan to develop a bigger back.

💪 The speaker emphasizes the importance of not doing more than two back exercises in one day, and not doing the same hip hinge movements on the same day.

📝 The speaker advises starting with two sets of new exercises and gradually increasing the volume to four sets, focusing on recovery and avoiding overwhelming the body.

👉 Pull-ups are important for building a big upper back, especially the lats.

💪 To effectively increase back volume, focus on gradually progressing through four steps, spending at least six months to a year on each step.

🔼 Step 3 involves adding one additional exercise, either a vertical or horizontal pull or shrug, to increase volume and stimulate growth.

🔑 To effectively train the back, it is recommended to do vertical and horizontal pulls, as well as hip hinges, with at least 48 hours of rest between sessions.

💡 While it's important to prioritize recovery and performance, hitting back every single day can impair recovery and negatively affect performance.

📈 In step three of the training plan, muscular endurance and work capacity are high, allowing for more sets and exercises to be added for optimal growth.

💡 It is important to find the right balance in back exercises - not too little, not too much.

🔄 Variations in back exercises can provide both volume and variety to your workout routine.

🏋️‍♂️ The 4-step MASSterplan for a big back involves rotating different back exercises and finding the optimal weekly volume.