As an ectomorph we are in a constant up hill struggle to gain quality muscle mass. Training the back gives us that 'thickness' when looking from the side and is an absolute must for anyone who is bodybuilding. I wanted to post up a back routine that will hopefully be of help.
The first exercise I would like to talk about is the pull/chin up. When doing Pull ups I've found that it's best to do more sets with lower repitions. I can really put the focus on quality reps and attaining full stretch. I feel I gain far more muscle mass this way. My favourite is to do 6 sets of 5 reptitions but this obviousley depends on your level of fitness/experience.
The second exercise I feel is the best is bent over barbell rows. But rather than raising the weight to the chest/abdomen area really making a concentrated effort to bring the bar in towards your waist. I've found this activates my lats and overall back much better. The weight must get heavier and heavier with this exercise as this is your main mass builder.
Another exercise which is great for you back is the lateral raise. Although not a big mass gainer and you can't go to heavy. It's absolutely brilliant. You will really feel the burn when performing this exercise.
It's not conventional but I find a standing shoulder press with a slight arch in the back a great mass builder for the traps and the rest of the upper back. Lift with precaution though, you do not want to risk injuring your lower back!
As a finisher I like to do lat pull downs. With as wide a grip as I possibly can and bringing the weight down right to chest level. Its always important to make a conscious effort to engage the back at the beginning of the movement so that you don't use your arms to much with this exercise. I like to keep a medium/heavy weight with this and increase the reps to 12-15.
The routine I do looks like this:
set reps
Chin ups 6 5
Bent over Barbell Rows 5 8-10
Lateral raises 3 10
Leaning Shoulder Press 3 10
Lat Pull down 3 12-15
If you're stuck with any back development or getting bored of your routine. Give this one a go and see how it is for you.
