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Best Science-Based Back Workout For Huge Muscle Gains

Improve your back strength.

Check out the best science-based back workout for huge muscle gains.

The back muscles, also known as the posterior muscles, are the group of muscles that are located on the posterior aspect of the torso. These muscles include:

  1. Trapezius muscle: It is a large, triangular muscle that extends from the base of the skull to the middle of the back and the shoulder blades.
  2. Latissimus dorsi muscle: It is a large, flat muscle that extends from the lower back to the upper arm bone (humerus).
  3. Rhomboid muscles: There are two rhomboid muscles, major and minor, that are located beneath the trapezius muscle and help to stabilize the shoulder blade.
  4. Erector spinae muscles: They are a group of muscles that run along the length of the spine and help to maintain posture and extend the spine.
  5. Splenius muscles: They are a pair of muscles located on either side of the neck that help to rotate and extend the head and neck.

These muscles play a crucial role in maintaining proper posture, supporting the spine, and facilitating movement of the upper body.

And it is important to understand the back muscles to also figure out why this is the best science-based back workout and why it will provide you with huge muscle gains. The workout was first shared by Jeremy Ethier.

Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 5 million subscribers and he delivers clear information with sound background research.

Check out the best science-based back workout for huge muscle gains from Jeremy Ethier below.

bodybuilder shows off back muscles

Best Science-Based Back Workout For Huge Muscle Gains

The workout consists of 5 of the best back-building exercises a person can do according to scientific literature.

It is important to maintain a strong mind-muscle connection during the exercises to reap its benefits.

Here is what it looks like with sets and reps included:

Chest-supported rows46-10
Lat pulldowns46-10
Scapular pull-ups38+

Check out the video below for more information.

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Working out your back muscles offers numerous benefits for overall health, fitness, and posture. Here are some of the key benefits of back muscle workouts:

  1. Improved Posture: Strengthening your back muscles can help improve your posture by providing support for the spine and reducing the risk of slouching and hunching.
  2. Increased Strength: A strong back can help you perform everyday tasks more easily, such as lifting and carrying heavy objects.
  3. Reduced Risk of Injury: A strong back can help reduce the risk of back pain and injuries by improving spinal stability and reducing the load on the lower back.
  4. Improved Athletic Performance: A strong back is essential for many athletic activities such as running, swimming, rowing, and weightlifting.
  5. Enhanced Aesthetics: A well-defined back can improve overall body composition and help create a more aesthetically pleasing physique.
  6. Better Breathing: Strengthening the muscles between the ribs and back can improve breathing patterns and lung capacity.

Overall, working out your back muscles is an important component of any well-rounded fitness program, offering numerous benefits for both physical health and aesthetics.

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Although this is the best science-based back workout for huge muscle gains, you should not do it every day. Like any other muscle group, the back muscles need time to rest and recover between workouts. Overworking them can lead to muscle strain, injury, and fatigue, which can negatively impact your overall fitness goals.

It is generally recommended to give your back muscles at least 48 hours of rest between workouts, allowing for adequate recovery time. Depending on your fitness level, goals, and overall workout routine, you may choose to train your back muscles 2-3 times a week, or even less frequently. It’s also important to vary your exercises and focus on different areas of your back to ensure that you are working all of the muscles effectively and avoiding overuse injuries.

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