BLASTING MY BACK

[bigsexy74]

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

[marco wolf]

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.

[Resolve]

Deadlifts, weighted chins, rows - all in large doses.

[doingwork30]

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.

[bigsexy74]

alright, thanks guys, i will try to implement some of these ideas into my routine

[thapr3dat0r]

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.

[Chubbinmuffin]

Try bent over dumbbell rows. I can feel it a lot more with dumbbells than a bar.

[bigsexy74]

Try bent over dumbbell rows. I can feel it a lot more with dumbbells than a bar.

will definitely try that also

[wearedbleedblue]

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.

[Cllake]

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.

[Turkelton]

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

[Rodja]

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.

[thapr3dat0r]

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.

[Mulletsoldier]

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.

[wearedbleedblue]

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.

[WarMachine000]

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!

[bigsexy74]

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

[TheLastRonin]

Deadlifts, weighted chins, rows - all in large doses.

..x2

[bigsexy74]

..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.

[TheLastRonin]

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.