Good exercise for back...
- 03-04-2009, 01:23 PM
- 03-04-2009, 07:14 PM
Deadlifts 3 sets 4-6 reps, heavy. Make sure you don't have ****e form before you do this.
1 armed row 2 sets 4-6 reps, heavy.
Barbell row 2 sets 4-6 reps, heavy.
Weighted pull-ups 2 sets if your tough enough 4-6 reps
Body weight if your not.
03-04-2009, 07:27 PM
90% of people have poor technique on their back lifts, which is why so few people have any sort of discernible back development. Every rep should include:
1. Scapular adduction
2. Keeping your wrists and elbows in one parallel plane
3. Pulling your elbows are far back as possible without breaking the wrist/elbow alignment
M.Ed. Ex Phys
03-04-2009, 10:00 PM
03-04-2009, 10:35 PM
good mornings are killer and by far one of my favorite back exercises. take a very narrow stance with the bar on your back like a squat. arch your lower back to keep it stationary and bend over to parallel or just below and back up. really feels great.....
03-04-2009, 11:35 PM
I do agree with you Rodja on the poor technique factor, but I think Intensity has just as much to do with it. I see too many people in the gym with low weight doing all forms of rows, even deads, all with as perfect form as possible, yet they are still relatively small. No explosiveness, no focus aka zone..... the intensity is just not there. I think its this "intensity" that separates the powerlifters/bodybuilders from all the others.
Don't get me wrong,.... I dont think everyone needs to grunt and yell, or look like a crazed lunatic just out from the pen, but come on, if you look like an unstrained robot, doing pulldowns with 30lbs,.....you need to add some serious weight.
So in the words of Arnold: "C'mon,... Let's get serious."
03-05-2009, 12:36 AM
03-06-2009, 03:58 AM
03-06-2009, 11:10 AM
03-06-2009, 12:41 PM
1- Lower Weight/Higer Reps and avoiding exercises like full deadlifts, barbell rows or t-bar rows for not until you get your abdominal strength built up.
I use a lot of DB rows, chest supported rows, cable rows and 1 arm t-bar rows (support yourself on your knee or on a bench.
2- Really work your abdominal strength. That doesn't mean millions of crunches either. Hammer your abs w/ planks, landmines, suitcase deadlifts, straight leg raises and light DB snatches.
I'd avoid good mornings like the plague for now at least. That exercise is great for building your back and hamstrings but since you have recurring lower back problems they can be way to much and possibly set you back farther.
03-06-2009, 02:01 PM
03-06-2009, 09:00 PM
03-07-2009, 04:03 PM
03-07-2009, 10:25 PM
Along the lines of back workouts you should try the 100 Day Pull-Up Challenge...
100 Day Pull-up Challenge!!! Join Me Starting Monday March 9th
ADVANCED MUSCLE SCIENCE
Strongest On The Market
RECOVERBRO: Est. Post #3222
Similar Forum Threads
- By Justlooking5 in forum Training ForumReplies: 20Last Post: 03-19-2016, 11:51 AM
- By sophiajsmith in forum Female FitnessReplies: 11Last Post: 10-24-2013, 12:07 PM
- By DerickVonD in forum Training ForumReplies: 4Last Post: 11-27-2009, 09:04 PM
- By tbarrows in forum Training ForumReplies: 0Last Post: 10-15-2008, 03:08 PM
- By Nabisco in forum Training ForumReplies: 7Last Post: 12-12-2006, 03:27 AM