Good exercise for back...
03-04-2009 12:13 PM
Chin-ups.. for sure.
Check out sternum chin-ups.
03-04-2009 12:14 PM
i have never heard of sternum chin-ups, what are they?
03-04-2009 12:21 PM
Thanks for all the tips guys, keep em coming, Ill be trying out alot of these exercises and the ones I like get positive rep for suggesting them!
03-04-2009 12:24 PM
They're were you do a pull up but tilt your body and touch you sternum to the bar. Charles Poliquin is a big fan of these, he argues they're one of the best exercises for upper back development. There hard as fukc tho.
Originally Posted by Matt6969
03-04-2009 12:56 PM
x2.. This man has it.
Originally Posted by joelast
03-04-2009 01:23 PM
try them in a different order. your body is getting used to doing them in the same order every back day. so try ur lawn mower pulls first then t bar then lat pulldowns but i like chin ups best. it gives you wide lats.
Originally Posted by p00ndawg
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
Running with the Big Boys
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
03-04-2009 10:00 PM
Originally Posted by Rodja
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
Yes sir I love these!
Originally Posted by bigironkiller
03-06-2009 03:58 AM
yeah its a bit of both
Originally Posted by jtp217
genetically inherited strange back shape :\
03-06-2009 11:10 AM
What rep range are you staying in with Good Mornings?
03-06-2009 12:41 PM
I have the same problem and here's how I handle it (and it's working great)-
Originally Posted by walugi
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
Agreed. i love bb rows from floor.
Originally Posted by OzzY SluGGa
03-06-2009 09:00 PM
+rep to you sir! I tried both of the bolded exercises and damn....
Originally Posted by jtp217
Suitcase deadlifts with 135 pounds made me sweat soooo damn much.
Ill be trying more of these soon! more rep coming!
03-07-2009 04:03 PM
Depends on which set of muscles you want to hit.. For Spinal Extensors (lower back) you want to go high, 10-20 reps. If you want to get the hammies, lower reps 4-10 w/ heavier weight is the way to go.
Originally Posted by lonewolf0420
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
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