Add size to your back with bodybuilder Justin Shier’s off-season mass building back workout.
Justin Shier’s Gym Supplements
Justin takes one serving (2 scoops) of BLOODSHOT non stim pre-workout 20-30 minutes before every workout. This powerful stimulant free pump pre-workout powder is clinically dosed to support maximum performance in the gym. The formula features fermented citrulline, GlycerSize, NO3-T Arginine Nitrate, PeakO2 adaptogen mushroom complex, Huperzine A, and additional staple performance ingredients that enhance nitric oxide for intense muscle pumps; strength and musclebuilding; and improved endurance, energy, and focus.
During his workout, Justin sips on SILO EAAs + Hydration. 1 scoop of SILO supplies him with high quality essential amino acids to help prevent muscle breakdown and promote muscle protein synthesis. The formula also gives you coconut fruit water powder and key electrolytes to support hydration during your workout.
Mass Building Back Workout
Justin begins his back workout with assisted chin-ups. He uses assisted chin-ups instead of conventional chin-ups because as he gains weight in the off-season, this exercise becomes harder and harder. Start by adding a higher weight (the more weight added, the easier the movement is) and standing on the foot bar, grasping the handles slightly wider than shoulder-width apart. Pull yourself up by driving the elbows down towards the floor. Focus on a hard contraction and controlled negative. You want to pause at the top and bottom of the movement with a 3 second negative for each rep. Do sets of 10-12 reps, reducing the counterweight each set to make it progressively more challenging. Perform the last two sets to failure.
Paused Romanian Deadlifts
Begin by performing 2-3 sets of lying hamstring curls to warm up hamstrings before the deadlifts. Grasping a barbell slightly wider than shoulder-width apart. Squat down and back, keeping the back flat and in a neutral posture. Drive your hips towards the bar and stand up straight. Next, lower the weight by kicking your hips back, keeping a soft bend in your knees, and not bending at your back. Justin likes to keep his gaze locked on one spot as this keeps his neck and back in a neutral posture. Lower the weight until it is about an inch or two off the ground. Next, drive the hips forward, contract the hamstrings and lower back to stand up, and then perform 2-3 rep sets to feel the weight out. Justin doesn’t like unnecessary volume that will exhaust him and cause his performance on his peak sets to suffer. Work up in weight until you get to your working weight, where you hit failure on 10-12 reps. Once you hit failure, back off the weight 10-15% and perform as many reps as possible.
Next, go over to the cable pulley machine and set up a straight bar on a high-cable pulley. Grab the handle and stand far enough away to get a full stretch at the top. Bend over to a 45-degree angle with chest up and shoulders pulled back. Pull the handle down towards your waist in a controlled manner and drive your elbows as far behind you as possible. Remember to lead with the elbows and not with the hands to engage lats. Make sure you pause for a second at the top and bottom of the movement to get a full contraction and stretch. Take two sets to failure. On the last set, perform a rest-pause set. Here you will do as many reps as you can to failure, pause for 5-10 seconds, do as many reps as you can to failure, pause for 5-10 seconds, and finally do as many reps as you can to failure, pause for 5-10 seconds.
Single-Arm Underhand Hammer Strength Row
Justin likes to sit offset from the pad, leaning toward the side of the working arm. This allows you to bring your arm closer to the body to target the lower lats better. Begin by pulling the handle down and driving your elbow down and behind you. Perform 10-12 reps per arm and focus on contracting your lats hard each reps. Make sure you allow yourself to fully recover and catch your breath before doing the opposite arm. Work up to a peak set and reach failure at 10 reps, then immediately back off the weight 10-15% and perform as many reps as you can until you reach failure again.
For the next exercise, walk over to the dumbbell rack. With a dumbbell in each hand, walk back a few steps from the dumbbell rack. With a tall chest and flat back, bend over to a 45-degree angle, keeping the upper body and hips in a fixed position. Lift the weights up by driving the elbows back towards the ceiling, pausing briefly at the top and bottom of the movement. Work up in weight each set, performing 10-12 reps per set, taking the last two sets to failure.
Chest-Supported T-Bar Row
Justin finished off this workout with chest-supported T-bar rows. He uses the middle handles to target the middle part of his back. Start by keeping your chest up and shoulder blades back, lifting the handle off of the rack. Perform 10-12 repetitions, driving the elbows explosively behind you. Work up in weight each set, performing 10-12 reps per set, taking the last two sets to failure.