Check out these 3 most underrated back exercises that are sure to improve your gains and bring you one step closer to your fitness goals.
What movements do you think of when someone asks you what are the best back exercises? deadlift? pull up? Lat pulldown? They’re really great for building muscle, of course, but sometimes you need to add variety to your workout routine.
It is by differentiating your exercises that you can stimulate the same muscles but in a different way, which in turn will make them grow faster and stronger. The variety also helps people overcome plateaus, enhance the development of a targeted muscle, improve the mind-muscle connection, and can prevent long-term injuries.
How to use the mind-muscle connection for growth?
The following list of the X most underrated back exercises was first shared by Mike Israetel. Dr. Mike Israetel, PhD in Sports Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t just talk about workouts and fitness tips, he often dives deep into health and nutrition.
It’s important to note that while variety is beneficial, it should be balanced with consistency and progression. Gradually incorporate new exercises, ensuring proper form and gradually increasing the challenge to continue stimulating muscle growth effectively.
Check it out below.
The 3 most underrated back exercises
Mike Israetel put bodybuilder Reed Wyatt through the grueling process of performing some of the most underrated back exercises. Here is the list, with sets and reps:
- Assisted pull-ups 4 sets of 10-20 reps (2 sets with parallel grip)
- Push-up row 4 sets of 10-20 reps
- Barbell Curls 2 sets of 10-20 reps
While these exercises may seem easy, you need to listen to Israetel to know how to perform them for best results. For example, focus on the eccentric part of assisted pull-ups, controlling the descent and going as slowly as possible.
And granted, the last exercise is a biceps-focused move, but still.
Watch the video below for more information.
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What are the best reps and sets for gaining muscle mass?
The best reps and sets for gaining muscle mass depend on your fitness level, goals, and training schedule. Here are some general guidelines to consider:
- Reps (Reps): Aim for 8-12 reps per set to build muscle. This range is known as the hypertrophy range and is ideal for stimulating muscle growth.
- Sets: Aim for 3-5 sets per exercise to promote muscle growth. This allows you to target muscle groups from different angles and intensities.
- Rest Periods: Rest periods between sets should be 60-90 seconds to allow for adequate recovery and optimal muscle growth.
- Progressive Overload: To continue building muscle, it’s important to progressively overload your muscles by increasing the weight or repetitions over time. Try to increase the weight or reps by 5-10% each week.
It’s important to note that everyone’s body is different and responds differently to training. Therefore, it is recommended that you consult a certified personal trainer or fitness professional to develop a personalized training program based on your individual needs and goals.
How often should you train your back?
How often you train your back depends on various factors, including your training experience, goals, general training schedule, and ability to recover. However, in general, most people can benefit from working out their back muscles 1 or 2 times a week.
For starters: If you’re new to resistance training or have limited experience, starting with one session a week focusing on your back muscles is a good approach. This allows your body to adjust to the exercises and recover properly between sessions.
For Intermediate to Advanced Lifters: As you progress and become more experienced, you can increase the frequency to 2 times a week to provide more stimulation and promote further development. This can be done by dividing the training program into several sessions targeting different aspects of the back, such as the upper and lower back or vertical and horizontal pulling movements.
It’s important to note that while the frequency of your exercise is important, so is allowing for sufficient rest and recovery for your muscles. Make sure you listen to your body and give yourself at least a day or two of rest between back workouts. This allows for muscle growth and repair.
Additionally, incorporating proper nutrition, sleep, and recovery strategies into your routine is essential for optimal results. Remember that individual factors and preferences can affect how often you exercise, so it’s important to experiment and find the approach that works best for you. Consulting with a qualified fitness professional can also provide personalized guidance based on your specific needs and goals.
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