Intense Back Training for Hypertrophy by Regan Grimes

Regan Grimes seeks to take the Men’s Open bodybuilding division by storm as he heads to the 2022 Olympia on Dec. 16-18 in Las Vegas, NV. The 29-year-old Canadian powerhouse started pumping iron at age 17 and has packed on some serious size as his third Olympia looms closer. In particular, he’s displayed a serious back spread. In a series of recent Instagram posts, Grimes broke down one of his intense Back Training for Hypertrophy

While still under 30 years of age, Grimes has more than a decade of bodybuilding experience and varies his workouts by not limiting back days to traditional deadlifts and T-bar rows. In his intense back session, Grimes utilizes four exercises: single-arm cable lat pulldown, cable pullover, machine high row, and standing Hammer Strength mid-row. Check it out in the breakdowns below:

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Seated Single-Arm Cable Lat Pulldown

Back Training for Hypertrophy

Using the rotating chest handle, Grimes performed two warm-up sets followed by two working sets, aiming for failure within the 10-15 rep range. While Grimes gives each workout everything he’s got, he appreciates that a training partner can be of great support, too.

It helps a lot when your training partner presses on the working muscle, so you can get a better connection and contract harder.

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Cable Pullover

Back Training for Hypertrophy

Grimes performed two warm-up sets and two working sets using D-ring handles. Again, he aimed for failure within the 12-15 rep range. Cable pullovers isolate the lats and work them in the lengthened position due to required shoulder extension. Grimes assumed a slightly forward lean and slowed the movement down to maintain more time under tension.

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Machine High Row

Back Training for Hypertrophy

Grimes performed one warm-up set and two working sets. A pattern emerged as his rep range to failure remained 12-15 reps. The underhand pulling movement trained his back and biceps. The compound movement is excellent for adding mass to the lower lats.

Grimes felt the burn as he appeared to load 90 kilograms (198.4 pounds). The latissimus dorsi, trapezius, rhomboids, teres major, and biceps were activated.

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Standing Hammer Strength Mid-Row

Back Training for Hypertrophy

Remaining steadfast, Grimes performed one warm-up set and two working sets in the 12-15 rep range to failure. Grimes worked his lower back using a single arm by extending his row as far forward as possible. This ensured that his lats worked through their full range of motion from the stretch to peak contraction.

The traps and rhomboids came into play as he repeated each row. Grimes avoided using momentum, ensuring each row was performed with constant tension on the working muscles.

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Regan Grimes’ Back Workout

Grimes shared the entire back workout in a series of Instagram posts that individually cover each of the exercises mentioned above. Additionally, on Aug. 27, 2022, Grimes shared on his Instagram that he was at the heaviest weight he’s ever been, tipping the scales at 290 pounds (131.5 kilograms). He’s in the process of shredding down to reveal the progress he has made in his off-season.

With what appears to be significant added muscle mass, it will be exciting to see the results of his work on the 2022 Olympia stage. It will be Grimes’ third Olympia appearance in the Men’s Open division. He finished in 15th place in 2020 and 2021.