Try the following HIT workout to build new muscle and strength in your back. Since the back is a very large,complex muscle group it is necessary to use a variety of exercises to thoroughly train the entire region.
Use rowing exercises to thicken the rhomboids, pull-down movements to build the lats, high pulls to thicken the traps and seated back extensions to strengthen the lower back.
- Low cable rows-1x8-static holds at mid-point -10-seconds each-5-second rest between holds
- Machine pull-downs-1x10-partials-5 reps bottom half-5 reps top half
- Cable good mornings-1x10
All sets need to be taken to failure with maximum weights possible. Use good form throughout with no momentum to keep the resistance on the muscle.