21 Tips to Build a Bigger, Stronger Back

#8 What Should I Be Eating?

Good nutrition is essential for building any muscle group, especially increasing the size of your back. You want to make every meal count. Choose foods high in protein and don’t worry too much about the caloric intake of those protein-rich foods.

Remember, you’re getting serious about building muscle if you want to build a massive back so you need to be consuming more than 2,000 calories every day. In fact, you could even aim for as much as 3,000 calories each day if your cardio and other workout days are on point.

Your diet should contain around 100 grams of protein per day, but otherwise you can eat any balanced diet. Keep a food journal to check your progress and be sure to drink lots of water—we recommend about an ounce for every pound of body weight, daily. 

What Moves Should I Do In The Gym?

Of course, there are a number of great exercises that are perfect for building a bigger, stronger back. Many know the most important back-building exercises. However, form is critical. Without proper form, you won’t be able to achieve your goal. Worse yet, you may injure yourself. Here’s a look at some of the top back-building exercises and how to go about properly performing them.