Back Routines for Weightlifting

Back routines for weightlifting to develop a thick, wide, powerful back

A wide back, along with well developed shoulders is one of those impressive body parts that you can't hide no matter what you are wearing.

Your shoulders and lats create that impressive v-taper and make your physique look powerful and strong. Your back is also the biggest muscle group in the body. Thus, back routines for weighlifting are an extremely important part of your weight training routine.

Solid back routines for weightlifting should center around one exercise: the deadlift. Walk into any gym and count how many people perform the deadlif in their back routine. I bet you can count the number on one hand.

In fact, I bet you don't even need to know how to count because the number of people you see using the deadlift in their back routines will most likely be zero. This is usually true with the squat as well.

And how many trainees have well developed legs or a powerful well developed back? Not many.

Most of the time, the deadlift should be the centerpiece of any back routines for weightlifting. I say most of the time, because it's an exercise that can very easily lead to overtraining and you need to take breaks from time to time.

The back is a very complex muscle group and you can benefit from having a variety of back routines for weightlifting that allow you to switch up your routine every 4 to 8 weeks.

You can center your back weight training program around the deadlift for 4 to 8 weeks and then put together a weight lifting routine for your back without the deadlift.

Back routines for weightlifting should include the deadlift for another important reason. Like the squat, the deadlift seems to increase muscle mass throughout the whole body, not just the back.

Your body will not develop smaller body parts like your biceps and triceps too far out of proportion to your larger muscle groups. So working your legs with squats and your back with deadlifts will help your smaller body parts grow as well.

Following are a couple of good back routines for weightlifting that you can use to develope a thick, wide, powerful back. The first one centers around the deadlift.

The following routine includes four quality sets on the deadlift. First, perform three light sets with increasing weight to allow your body to warm up and for you to get into a groove with proper technique.

Back routines for weight lifting #1

Deadlift 4 x 6 - 8

Curl grip Chins 3 x 8 - 12

Perform this routine twice per week. It doesn't seem like much but believe me, if you put in the necessary intensity to those deadlifts you will not want to do any more work than this.

Back routines for weight lifting #2

Curl grip Pulldowns 3 x 8 - 12

V-Bar Seated Rows 3 x 8 - 12

One arm dumbbell rows 3 x 8 - 12

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In order to design effective back routines for weightlifting or practical weight training routines in general, it's important to understand the fundamentals of weight lifting