I wanted to talk about back training for a couple of reasons. Keep in mind, before you continue to read this, that I am talking about bodybuilding style back training. So for anyone on here just in it for the health and physical appearance aspect, this might not help you much...

For me, back has always been my favorite, longest, and TOUGHEST muscle group to train. That being said, I can say in confidence that my back is probably the strongest part of my physique. So if anyone has recently plateaued with their back training, or simply would like to kick it to the next level, here is what has worked for me.

Over the past few months, I decided to "pre-exhaust" by starting with pull-down movements and certain hammer strength and other plate loaded machines. I then follow those with the standard compound movements like rows and deadlifts. However, I noticed that even though I'm ending with the harder, heavier lifts, I'm still able to move the same weight as if I started with them, it's just a hell of a lot harder! But I digress. Here is an example of a typical back day for me. Keep in mind that the number of sets/reps varies depending on how I feel, as well as finishing with drop sets on occasion.

Neutral Grip Pull-ups - 4 x 10-12
Wide Grip pull downs - 4 x 10-12
Nautilus "XPLOAD" Lat Pulldown - 4 x 10-12
Hammer Strength High Row - 4 x 10
T-Bar Rows - 3 x 8-10 (almost always finished with drop set)
Barbell Rows - 4 x 8-10
Dumbbell Rows - 3 x 8-10
Deadlifts - 5 x 6-10
Hammer Strength pull over machine - rep out light weight SLOWLY to really stretch the lats and finished with a killer pump!

So that's it. Totally kills, but so damn fun. Try it out and let me know how you feel!