From Anirban in India, a 23 year old whose goal is to develop a massive back.  His question is:

Dear Mike: 

Can you please tell me how to increase mass in my middle back using free weights? 

Dear Anirban: 

Thank you for submitting a great question.  It’s always good to hear from people from other countries. 

Below I have listed the best free weight exercises for adding muscle mass to the middle back area: 

• Deadlifts

• Reverse grip bent over barbell rows

• T-bar rows

• Good mornings

• One-arm dumbbell rows

When performing the above exercises, go as heavy as possible while still using proper form.  Try to keep reps in the 8-12 range, except deadlifts where heavy single rep sets are okay occasionally. 

Thanks again for the great question.  

Mike Francois

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.