August 2004

The question-of-the-month for August comes 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.  Good luck with your training, and as always, don't forget to visit the Past Qs & As and my Training Tips section for more great tips and training info.

Until next month, train hard and stay healthy.

Mike Francois

Do you have a training question for Mike?  If so, visit our Ask Mike section and submit your question.

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