BLASTING MY BACK

  1. Registered User
    bigsexy74's Avatar
    Stats
    5'7"  248 lbs.
    Join Date
    Feb 2010
    Location
    somewhere between here and there
    Age
    40
    Posts
    516
    Rep Power
    1507

    BLASTING MY BACK


    hey does anyone have any suggestions on how to really blast my back, i have been able to get a good pump in all other body parts. i can only do 2 pullups( yes sad i know but im working on it). back routine is as follows

    reverse grip pulldowns
    deadlifts
    bent over rows
    seated cable rows

    i feel good after a back workout but i dont get the good sore feeling or should i not be feeling that? thanks

  2. Registered User
    marco wolf's Avatar
    Stats
    6'0"  235 lbs.
    Join Date
    May 2008
    Posts
    354
    Rep Power
    254

    When doing your reps, hold in the contracted position for anywhere from 2-6 seconds. Start at two and work up if need be. You'll use less weight, but get a better feel for the muscles.
  3. The BPS Rep
    Board Sponsor
    Resolve's Avatar
    Stats
    6'4"  280 lbs.
    Join Date
    Apr 2008
    Posts
    8,066
    Rep Power
    350691

    Deadlifts, weighted chins, rows - all in large doses.
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***
    •   
       

  4. Registered User
    doingwork30's Avatar
    Stats
    5'8"  152 lbs.
    Join Date
    Feb 2010
    Posts
    130
    Rep Power
    121

    A good way to raise your number of pullups and blast your lats is negative pullups, jump to the top and then lower yourself really slowly and repeat. if you have a dipping belt, strap some weight on and feel the burn. its an insane pump.
  5. Registered User
    bigsexy74's Avatar
    Stats
    5'7"  248 lbs.
    Join Date
    Feb 2010
    Location
    somewhere between here and there
    Age
    40
    Posts
    516
    Rep Power
    1507

    alright, thanks guys, i will try to implement some of these ideas into my routine
  6. Registered User
    thapr3dat0r's Avatar
    Stats
    5'9"  205 lbs.
    Join Date
    Sep 2008
    Location
    In Your Closet
    Posts
    236
    Rep Power
    0

    I had the same problem. Trying to smoke my back but never getting sore or feeling satisfied with my back workouts. Then I started deadlifting and that all changed. But if your deadlifting and still not getting sore, try concentrating on your back muscles while you lift and do your lifts slowly and very controlled. Like mentioned previously, focus on the negative part of your lift. Also try doing your back workouts but trying to not use your arms.
  7. Registered User
    Chubbinmuffin's Avatar
    Stats
    5'6"  °¿° lbs.
    Join Date
    Jan 2009
    Location
    squat rack doin curls
    Posts
    696
    Rep Power
    426

    Try bent over dumbbell rows. I can feel it a lot more with dumbbells than a bar.
  8. Registered User
    bigsexy74's Avatar
    Stats
    5'7"  248 lbs.
    Join Date
    Feb 2010
    Location
    somewhere between here and there
    Age
    40
    Posts
    516
    Rep Power
    1507

    Quote Originally Posted by Chubbinmuffin View Post
    Try bent over dumbbell rows. I can feel it a lot more with dumbbells than a bar.
    will definitely try that also
  9. Registered User
    wearedbleedblue's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jun 2005
    Location
    California Bay Area
    Posts
    754
    Rep Power
    499

    Quote Originally Posted by thapr3dat0r View Post
    I had the same problem. Trying to smoke my back but never getting sore or feeling satisfied with my back workouts. Then I started deadlifting and that all changed. But if your deadlifting and still not getting sore, try concentrating on your back muscles while you lift and do your lifts slowly and very controlled. Like mentioned previously, focus on the negative part of your lift. Also try doing your back workouts but trying to not use your arms.
    You started getting sore in your back from deadlifts? I always thought deads were a posterior chain exercise i.e. hams and glutes. I've been sore many a time in my glutes and hams, never in my back from deadlifts.
  10. Registered User
    Cllake's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Aug 2009
    Posts
    14
    Rep Power
    69

    Quote Originally Posted by doingwork30 View Post
    A good way to raise your number of pullups and blast your lats is negative pullups, jump to the top and then lower yourself really slowly and repeat. if you have a dipping belt, strap some weight on and feel the burn. its an insane pump.
    Never thought about that, thanks fo the post.
  11. Registered User
    Turkelton's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Dec 2009
    Location
    CO
    Posts
    17
    Rep Power
    66

    Quote Originally Posted by wearedbleedblue View Post
    You started getting sore in your back from deadlifts? I always thought deads were a posterior chain exercise i.e. hams and glutes. I've been sore many a time in my glutes and hams, never in my back from deadlifts.
    ditto...my back only got sore from deadlifts when I was still learning and my form sucked
  12. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,074
    Rep Power
    917999

    Quote Originally Posted by Turkelton View Post
    ditto...my back only got sore from deadlifts when I was still learning and my form sucked
    The worst/best soreness I get in my back is from 10-12 sets of sumo deadlifts.
    M.Ed. Ex Phys
  13. Registered User
    thapr3dat0r's Avatar
    Stats
    5'9"  205 lbs.
    Join Date
    Sep 2008
    Location
    In Your Closet
    Posts
    236
    Rep Power
    0

    Quote Originally Posted by wearedbleedblue View Post
    You started getting sore in your back from deadlifts? I always thought deads were a posterior chain exercise i.e. hams and glutes. I've been sore many a time in my glutes and hams, never in my back from deadlifts.
    Yep. Posterior chain doesn't end at the waist tho. It also includes your erector spinae and trapezius, does it not? But I'm no personal trainer. IMO, if your traps and lower back aren't getting sore from deads, something is wrong. Just my opinion, I guess everyone is different. I also squeeze up and back at the top of my deadlift, so I dunno. Maybe my back is just weak and catching up to my hams and glutes. I really only kill my hams with stiff-legged deads and glutes with squats.
  14. Binging on Pure ****ing Rage
    Board Sponsor
    Mulletsoldier's Avatar
    Stats
    5'10"  215 lbs.
    Join Date
    Jan 2006
    Posts
    12,226
    Rep Power
    27062

    Quote Originally Posted by wearedbleedblue View Post
    You started getting sore in your back from deadlifts? I always thought deads were a posterior chain exercise i.e. hams and glutes. I've been sore many a time in my glutes and hams, never in my back from deadlifts.
    With proper form, one should have a relatively sufficient activation of the trapezius and rhomboids during full extension of the deadlift. If you are not (in some way) activating at least those muscle groups in the back, your center of gravity may be too forward, or you are not taking the lift to full completion. Which isn't to say that the legs will be more activated than the back, which is the case, but simply that some activation should be occurring regardless.
  15. Registered User
    wearedbleedblue's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jun 2005
    Location
    California Bay Area
    Posts
    754
    Rep Power
    499

    Ideally you'd like to keep your scapulae back and down during deadlifts, which should ideally turn off a lot of trap activation. Most people are over developed in the traps and not developed enough in the scapular retractors anyways. The "lower traps" as they're called sometimes.
  16. Registered User
    WarMachine000's Avatar
    Stats
    6'0"  255 lbs.
    Join Date
    Mar 2010
    Location
    Jax, FL
    Age
    31
    Posts
    253
    Rep Power
    181

    Quote Originally Posted by Chubbinmuffin View Post
    Try bent over dumbbell rows. I can feel it a lot more with dumbbells than a bar.
    On my last set of those yesterday I tacked on two dropsets- killer!
    As for the pullups, when I was young I had a hard time with them. I put a chair under and behind me with my toes on it. When I couldn't get any more, I would push with NY toes just enough to help(like forced reps). After a couple of weeks I noticed a difference!
  17. Registered User
    bigsexy74's Avatar
    Stats
    5'7"  248 lbs.
    Join Date
    Feb 2010
    Location
    somewhere between here and there
    Age
    40
    Posts
    516
    Rep Power
    1507

    alright, so tonight i did the db rows....holy sheet.... i really felt that, it was such a great range of motion, i pulled my shoulder blades together and held it for a couple seconds. that really did the trick thanks boys
  18. Registered User
    TheLastRonin's Avatar
    Stats
    5'11"  228 lbs.
    Join Date
    Feb 2009
    Posts
    960
    Rep Power
    591

    Quote Originally Posted by Resolve View Post
    Deadlifts, weighted chins, rows - all in large doses.
    ..x2
  19. Registered User
    bigsexy74's Avatar
    Stats
    5'7"  248 lbs.
    Join Date
    Feb 2010
    Location
    somewhere between here and there
    Age
    40
    Posts
    516
    Rep Power
    1507

    Quote Originally Posted by TheLastRonin View Post
    ..x2
    ya deadlifts are already included in my back routine. can't do more than one chin or pullup hence the alternatives until i drop some more weight.
  20. Registered User
    TheLastRonin's Avatar
    Stats
    5'11"  228 lbs.
    Join Date
    Feb 2009
    Posts
    960
    Rep Power
    591

    Quote Originally Posted by bigsexy74 View Post
    ya deadlifts are already included in my back routine. can't do more than one chin or pullup hence the alternatives until i drop some more weight.
    Ah yes I see now. It'll come man.
  21. Registered User
    TheLastRonin's Avatar
    Stats
    5'11"  228 lbs.
    Join Date
    Feb 2009
    Posts
    960
    Rep Power
    591

    Quote Originally Posted by wearedbleedblue View Post
    Ideally you'd like to keep your scapulae back and down during deadlifts, which should ideally turn off a lot of trap activation. Most people are over developed in the traps and not developed enough in the scapular retractors anyways. The "lower traps" as they're called sometimes.
    Your lats are acting isometrically in humeral extension with a lot of weight. If you lift heavy an with proper form, you work the lats.

    Here is another explanation by MR;

    "The trapezius has the broadest muscle origin in the human body. It goes all the way from the base of the skull down to T12. It receives the force that the rigid spine transmits, the force generated by the muscles that open the knees and the hips. That force is then transmitted across the traps and the rhomboids to the scapulas. What hangs from the scapulas? The arms. And then if you’ll look at it, every single time you see somebody pulling a heavy bar off the floor—every single time—it’s the scapula that is plumb to the bar, not the arms. Why would that be? Because the scapula is the thing below which the bar hangs. The tensional force of the weight in the hands is transmitted between the scapulas and the grip by the muscles, ligaments, and tendons that anchor the bones in place isometrically. The traps and rhomboids transfer the force to the scapulas; the triceps, biceps, forearm muscles, grip muscles, and the ligaments and tendons form the chain from which the weight hangs; and the lats act on the humerus to keep the arms at the angle they have to be to place the load directly under the scapulas."
  22. Registered User
    ItsHectic's Avatar
    Join Date
    Nov 2006
    Posts
    1,607
    Rep Power
    4374

    While we are on the topic of the scapula, a while back I had to see a physio because my shoulders clicked on side raises, I got given a few exercises to do which some of them seemed a waste of time, with the idea from some of the exercises I was given I developed my own exercise to balance scapula strength, not sure what muscle it isolates but if I had to guess I would say the rhomboid major.

    Get a high pulley and stand sideways to it with the pulley at its highest position and grab it with your closest arm straight beside you pointing towards the pulley with your hand just above shoulder height so arm at about a 50degree angle and using only your scapula pull towards you with tension kept throughout the whole set, reps should be around 5-10.

    Its the same motion you do when you hold your scapula in/down for chest and shoulder work etc but rather than doing a hold you are actually strengthening it directly.
  •   

      
     

Similar Forum Threads

  1. Blasting with Helladrol...help
    By JohninAZ in forum Supplements
    Replies: 4
    Last Post: 06-05-2011, 01:15 PM
  2. Blasting/Cruising, Affect neurotransmitters?
    By monsterbox in forum Old School Hormone Use
    Replies: 6
    Last Post: 06-23-2010, 02:05 AM
  3. TRT Blasting and Crusing Help
    By monsterbox in forum Old School Hormone Use
    Replies: 12
    Last Post: 05-08-2010, 11:56 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in