Things You'll Need:
- Weights
- Protein
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Step 1
Start slow. If you injure yourself during your first workout, you won't be able to continue. During the first week of your back workouts, use moderate weights and don't strain yourself. It may not seem like you didn't work out much, but the next day you will be sore.
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Step 2
Develop a weight program that works your back muscles hard. You want to exercise your back at different angles. Try lat pull-downs for the upward angle. Be sure to pull the bar to your chest, not behind your head. Try one-arm dumbbell rows for your middle back. Try bent-over barbell rows for your lower back.
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Step 3
Vary the sets, reps and weight. Start with three sets of 10 reps at a moderate weight for each exercise. When that fails to make you sore, increase the weight. After a while you can add more weight and do more sets of fewer reps. That builds muscle size. You can also decrease the weight and do more reps. That increases muscle definition. Mix it up, and keep your back muscles guessing.
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Step 4
Eat a diet that encourages muscle growth. It is essential that you increase your intake of protein, especially right after a workout. Protein helps build and repair muscle. Eat more lean meat, milk products, beans and nuts. Reduce your intake of fat, sweets, fried food and alcohol.
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Step 5
Use protein supplements. It is difficult to consume the amount of protein necessary for fast muscle development with regular food. Get some whey protein and have a protein shake twice a day--one right after your workout and another about 12 hours later.
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Step 6
Rest your muscles. When you lift weights, you slightly tear muscle fibers. When those fibers heal, they come back stronger and bigger. It is therefore essential that you rest after a hard workout. Do not work your back muscles for at least 2 days after a weight workout. If your muscles are sore, you should not lift weights with them.
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Step 7
Mix up your workout. Over time your pectoral muscles will recover faster and faster. You must then challenge them in new ways. The easiest way to do this is to increase the weight you lift. You can also change the number of sets and reps. Either increase the weight and lower the reps or decrease the weight and increase the reps. The exercises you do should also be rotated. Try doing the bench press and flies at different angles to hit the pectoral muscles at different angles. Keep changing things until your workout makes you sore again.
