When starting an exercise regime, pick an exercise routine that you can do 2 or 3 days a week. Choose a reasonable routine of moderate intensity so that you can maintain a steady pace and leave at least 48 hours between these workouts to allow time for full recovery.
To warm up, do some aerobics and stretching and perform one set of 6 to 10 repetitions with a light to moderate load. This minimises the chances of a muscle strain or pull during the subsequent training period.

After the warm up, work with the weights until you find something you can do comfortably 6 times. You will figure this out for yourself on your first day of training. When you have found this exercise you will want to use it until it becomes too easy.

Complete one set of 6 repetitions for each exercise in the routine you’ve chosen. You will wish to perform the concentric or positive phase of each exercise as quickly as possible while maintaining proper form. Perform the negative or eccentric or lowering phase much more slowly, to count of four.

After a few sessions, you will find that completing the 6 repetitions is easier. At this point, add repetitions, following proper form and continue building up to 10 repetitions.

After you are able to perform 10 repetitions, make a note to add more weight on the next session.

Now that you have the added weight, drop back to 6 repetitions. Then repeat steps 3 to 5 until you have completed 12 weeks of the program. Then, if you still need to focus on back workouts, you may move on to the intermediate level.

Intermediate Workout

1. Train 3 days a week. Allow enough recovery time by waiting at least 48 hours between sessions.
2. Always warm up with aerobics and stretching, plus one set of 6 to 10 repetitions using a light to moderate load. Doing so will prevent injury.
3. Your standard intermediate workout is three sets of 6 to 10 reps for each exercise listed in the routine you’ve chosen. The first set is always called the warm up. The starting weight amount will be one that is difficult to lift 6 times. As your strength increases, increase the repetitions per set until you can do 10 reps while maintaining proper form. Then for your next session, increase the load to your best educated guess and drop back to 6 reps. Perform the positive phase of each exercise as quickly as you can and then do the negative or release phase much slower while counting to four.
4. Vary your routines. Instead of some of the individual exercises, do combo lifts, or supersets, two exercises in succession (one rep each) without a rest. You can do almost any two exercises this way
Another way to accomplish this is to use lighter than usual weights and do them for repetitions of 15 or 20, and/or to increase the load on successive sets and reduce the number of repetitions (this is called doing pyramids). For example, in set 1, you might do 12 repetitions with 180 pounds; in set 2, you might do 10 repetitions with 215 pounds; and in set 3, you might do 6 repetitions with 250pounds.
5. As you gain training experience, you might try experimenting with 1 or 2 partial repetitions at the end of each set, at the point where you can no longer complete a full repetition. The phrase for this is going into muscle failure .

Advanced Workout

1. Train 3 days a week. Allow sufficient recovery by waiting at least 48 hours between sessions.
2. Choose to do the workout in reps of 6 to 10. The first set, after your aerobics and stretching, is a warm up with a lighter-than-normal weight. The starting load for both
the second and third sets should be one that is difficult to lift 8 times. As your strength increases, increase the number of repetitions per set until you can do 10 reps. Then, for your next session, increase the load and drop back to 6 reps. Perform the positive and negative phases as in the above two prior examples.
3. You will be best served by mixing up and varying your routine.
4. Do 1 or 2 partial reps at the end of each set when you reach the point where you can no longer complete a full rep. This is called going into muscle failure, and it may enhance muscle development. Note: At the advanced level, you always need to have the assistance of a partner for safety when doing partial reps with free weights.

Of course this isn’t the complete story on back development and pain prevention, but it dose address some common problem areas and does lay out a very basic and easy to understand set of steps to build your back while doing it properly.

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