It’s Easier to Go Heavy With Back Workouts

Yes, we all know that lifting heavy leads to improved strength, testosterone production and muscle mass. And furthermore basic heavy lifts are the best for stimulating growth especially for newbie muscle heads.

But whenever I go to the gym I always see lifters going heavy and all out on chest and ONLY on their chest to the exclusion of anything else. These lifters go heavy on mirror-body parts and they suck up on important lifts like deadlifts, squats, and lifts for the back – you see that is a mark of an amateur.

What these lifters fail to realize is that mirror muscles like chests may respond to both lower volume and weight and can indeed respond well even to “not so heavy” poundages, you know – stuff that you can lift for like 8 reps and then squeeze in some high intensity moves like drop sets, and inflitonics (my favorite) every now and then.

Another thing that these guys are missing out is going heavy on back lifts almost risk free!

You see it’s very very easy to go heavy on back lifts – and for one the back or the entire Latissimus dorsi muscle is the longest group of muscle on the entire upper body and it basically covers the entire length of your torso. Now imagine how much bigger will you become if only you would take your back lifts more seriously.

Compare the back to the chests:

Back versus the chest surface area covered


So I said it is very easy to go heavy on back lifts – that is because most (if not all) lifts for the back begin and end with the weight on its rested position; unlike most chest or pressing lifts wherein you would need to exert extra effort to re-rack the weights to the midpoint of the move.

That means that with back moves, one can very well experiment with heavier weights without worrying what will happen if they’d reach failure – one can just drop the weight or return it to the start position effortlessly, it will not run the risk of clumsily crashing into you. Thus you can even train alone even without a spotter even if you plan to go heavy and all out on your back day.

Do some heavy Bent-over Rows, forgodsakes!

heavy bent over rows for big back


Now imagine that advantage of training heavy for a major body part with little to no risk at all. And this bodypart when overdeveloped will bring out all of your physique – especially the chest since it will pull your shoulders backwards exposing you chests to the world. Now there is no other better bodypart to train heavy on than your back!

For your comment (below): What do you think? Do you tend to train heavy in back? What are your favorite lifts to do on a back day?  Eat your eggs, people!

A-Lifter- Don't forget to leave your comment/feedback below.  If this article was helpful, I am sure our book Real Talk Muscle will help you even more in your quest for muscle gain. Check it out you can read the first few chapters as well.
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11 thoughts on “It’s Easier to Go Heavy With Back Workouts

  1. I agree with training heavy on the back, with one caveat. If your form starts to go you have to put the weight down immediately. When the large back muscles fatigue to the point where your form starts to go south, your body is going to shift the load to the smaller and deeper back muscles which can be blown out easily. So if you don’t want to be out for a week or more nursing a blown out back, keep the form up or put the weight down.

    On the plus side the heavy compound lifts like dead-lifts and squats tend to juice up the natural test production so its got that going for it.

    1. I find the opposite is true. I can’t hurt my back. I can even do forced negatives in the deadlift (RDL) without worry of injury. I train with no belt and give no crap about form. It is my shoulders that keep popping out when I press. I popped my right shoulder doing bench presses at the bottom position by pausing too long and my left shoulder twisted backwards while doing incline dumbbell press.

      1. It’s also easier to get injured doing bench if you have under-developed back, pro power lifters even use their back to assist bench move especially at returning the weights.

    2. I also wonder about your comment in regards to the deadlift and squat juicing up the natural testosterone. I find that squats and deadlifts can fry your nervous system and benefited more from a short range RDL and sloppy barbell row, weighted chin-ups, and power cleans. I agree that the squat and deadlift will boost natural testosterone but hate it when people use only these two exercises as an example. What about the farmer’s walk and lifting stones? That for sure would boost your natural testosterone and would give you a psychological mind pump as well.

      1. Farmer walks yeah, we love em as well
        But I do not agree with centralizing one’s training plan upon exercises that are said to “boost” T levels or stimulate them. Since science has not yet verified this and there seem to be no difference but regularly including moves like squats, farmer walks etc which are high CNS moves are indeed the best way to gain muscular development – but not because they stimulate T at the time of lifting weights, its more than just that.

        But I agree that regularly doing squats, deads, FW etc will indeed increase one’s T on the long run and we’re not just talking about temporary intra-workout T release but sustained life-long increment.

      2. segura,mente no va a faltar el pendejo q este caso tambien es culpa de calderon, seguro por su culpa este wey nunca le aviso a sus familiares donde estaba y los tuvo viviendo con la prcneupacioo.

  2. I started training just over a year ago and started out like everybody else worried about my bench press. I thought that if I could make a break through in this area I could prove to myself that getting big was really possible. I came close to qualifying for the nationals in powerlifting but injured both shoulders on different occasions training chest. As a result I focused more on my back and noticed I kept adding weight to almost all pulling movements on a regular basis. In fact I am still after a year of training able to add 5 lbs a workout to my barbell row. I use straps, chalk, and cheat as much as possible. I train at home so I don’t have to worry about the form police stopping me either. I train back three days a week now and believe my back is the key to getting big and not the legs. I have been a physical worker since my youth and didn’t get a chance to play sports. Physical work builds the back while most sports rely on lower body power. My back is naturally strong from working and my calves are bigger then my upper arms anyways. Plus training legs is so not fun at all. Even if I had all the equipment in the world at home to train with I just don’t care about legs. I watched Coleman do 800 lbs deadlifts and 500 lbs barbell rows (Light weight!) but stopped the YouTube video when he started leg pressing 2,400 lbs.

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