Question about back muscle development

  1. New Member
    panmerc's Avatar
    Stats
    5'11"  199 lbs.
    Join Date
    Apr 2009
    Age
    34
    Posts
    55
    Rep Power
    95
    Level
    6
    Lv. Percent
    73.65%

    Question about back muscle development


    Does anyone know how the muscles in the back develope? I always try to keep a good mix when working by back but, I can't seem to develope the area between my shoulder blades. Because of the military and doing alot of pull ups my lats and lower back are full. I have a good v shape but again the area between my shoulder blades is flat.

    Is this normal and I just need to keep going and let that area fill in? Or do I need to change something? I try to hit all areas of my back when working out.

    Current back routine:

    Pull ups / Pull downs 4x10
    Bent rows / one arm rows 4x10
    Seated rows 4x10
    Back ext / good mornings 4x10

    I always try to ensure my form is proper. Maybe its not?

    I do deadlifts on leg day and upright rows / shrugs on shoulder day.

    Any help or opinions will be appreciated.

  2. New Member
    rantorcha's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jun 2009
    Posts
    443
    Rep Power
    287
    Level
    16
    Lv. Percent
    84.26%

    Some exercises that might help you...

    - CG Seated Row
    - CG T-bar Row (I do these with the bar in the corner)
    - you can even try the Hammer Seated Row

    Some tips while performing...
    - try to go a tad lighter than yuo normally would and really "feel" the muscle working. sometimes we (myself included) will try to go heavier because heavy weight=big muscle; but if there is no mind-muscle connection, the exercise becomes useless IMO.

    Remember, too, that development of any muscle group takes intensity and consistancy!!

    Good luck and let us know if that helps.
  3. New Member
    panmerc's Avatar
    Stats
    5'11"  199 lbs.
    Join Date
    Apr 2009
    Age
    34
    Posts
    55
    Rep Power
    95
    Level
    6
    Lv. Percent
    73.65%

    Thanks I'll give them a try!!
    •   
       

  4. Banned
    jakellpet's Avatar
    Stats
    6'2"  213 lbs.
    Join Date
    Feb 2008
    Age
    40
    Posts
    5,533
    Rep Power
    0
    Level
    50
    Lv. Percent
    1.42%
    Achievements Activity ProPosting ProPosting Authority

    have you tried varying your grip with pull-ups? Underhand, supinated, neutral, close-grip, wide. . . then you could look at supersetting for something different.

    .. .also, are you doing much rear delt work? I work the rear delts on back and shoulder day - if your form is down, you should get a nice contraction between the shoulder blades.
  5. New Member
    MoTiV's Avatar
    Stats
    5'11"  178 lbs.
    Join Date
    Feb 2008
    Posts
    415
    Rep Power
    289
    Level
    16
    Lv. Percent
    86.53%

    Quote Originally Posted by panmerc View Post
    Does anyone know how the muscles in the back develope? I always try to keep a good mix when working by back but, I can't seem to develope the area between my shoulder blades. Because of the military and doing alot of pull ups my lats and lower back are full. I have a good v shape but again the area between my shoulder blades is flat.

    Is this normal and I just need to keep going and let that area fill in? Or do I need to change something? I try to hit all areas of my back when working out.

    Current back routine:

    Pull ups / Pull downs 4x10
    Bent rows / one arm rows 4x10
    Seated rows 4x10
    Back ext / good mornings 4x10

    I always try to ensure my form is proper. Maybe its not?

    I do deadlifts on leg day and upright rows / shrugs on shoulder day.

    Any help or opinions will be appreciated.
    Arguably the least trained part of the body for most people in the gym today is this area. Some people get great development here by regular back exercises like the ones mentioned in this post. Others need to work these muscles directly. The area your talking about consists of your middle and lower traps. Yes, your traps are more than those things on the side of your neck.

    Check out this book:

    [ame="http://www.amazon.com/Kelsos-Shrug-Book-Paul-Kelso/dp/1587361167"]Amazon.com: Kelso's Shrug Book (9781587361166): Paul Kelso: Books[/ame]

    Throw in the bent bb shrug inbetween your bent bb rows and do some lying db shrugs on an incline and your mid and low traps will be burning for days. As with all upper back exercises make sure you pause inbetween the eccentric and the concentric for at least a 1 count and make sure your pulling your shoulder blades together hard for each rep.

    I concentrated less on my upper traps and more on my mid and low traps and they evened out very quickly and they are very noticeable on my back now. Becareful though because if your directly working your mid and low traps then you should becareful on upper trap work. I pulled a muscle when I decided to do regular shrugs while waiting for a machine not realizing my mid and low traps were still sore from another workout.
  6. New Member
    brad1224's Avatar
    Stats
    6'0"  255 lbs.
    Join Date
    Nov 2008
    Posts
    368
    Rep Power
    33873
    Level
    17
    Lv. Percent
    75.5%

    CG Tbars are a solid movement....and on all back movements i feel like its all about the stretch then when you row it up you have to squeeze the shoulder blades
  7. Elite Member
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Age
    37
    Posts
    6,352
    Rep Power
    3262
    Level
    52
    Lv. Percent
    30.81%
    Achievements Activity ProPosting ProPosting Authority

    the area between your shoulder blades? sounds like lower traps to me, though it could be rhomboids. i would try behind the back shrugs. keep them slow and controlled, focus on the squeeze, and use a smith machine for them to keep the bar from hitting your glutes.

    when you get sore in the area that's lacking, you know you're targeting it. hopefully i got that right...
  8. New Member
    b18cyaaa's Avatar
    Stats
    6'2"  232 lbs.
    Join Date
    Jul 2009
    Age
    29
    Posts
    138
    Rep Power
    133
    Level
    10
    Lv. Percent
    34.49%

    CG Pulldowns for Rhomboids.
  9. New Member
    panmerc's Avatar
    Stats
    5'11"  199 lbs.
    Join Date
    Apr 2009
    Age
    34
    Posts
    55
    Rep Power
    95
    Level
    6
    Lv. Percent
    73.65%

    Thankws everyone!! I've been trying most of what everyones telling me and its working. I always try and make sure I'm concentrating on the movement but recently been working on stength and got carried away. But I lowered the weights by as little as 5-10 lbs and can tell considrable difference.

    I workout at home so doing some of the exercises takes a little imagination, but its going. As far as pullups, I've got a bar you put in your door frame. It has all three variations (overhand,underhand, and neutral).

    I'm probably living the dream situation for most in this forum. My wife and I are moving back closer to family so I'm sleeping in the workout room of a friends house. haha All I have to do is eat (diet very clean), sleep, workout, and work. I've really been hitting it hard and can see good results.

    Again, thank everyone for all the help. If I get the nerve, I may post some before and after pics. But the focus isn't real good, so unless your looking closely I don't think you tell much difference. Course its also only been 3 weeks.
  10. New Member
    TaPo31's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Dec 2004
    Age
    34
    Posts
    48
    Rep Power
    144
    Level
    6
    Lv. Percent
    25.58%

    Quote Originally Posted by rantorcha View Post
    Some exercises that might help you...

    - CG Seated Row
    - CG T-bar Row (I do these with the bar in the corner)
    - you can even try the Hammer Seated Row

    Some tips while performing...
    - try to go a tad lighter than yuo normally would and really "feel" the muscle working. sometimes we (myself included) will try to go heavier because heavy weight=big muscle; but if there is no mind-muscle connection, the exercise becomes useless IMO.

    Remember, too, that development of any muscle group takes intensity and consistancy!!

    Good luck and let us know if that helps.
    Very good advice there, basically covered what I was going to say.
  11. New Member
    Paz's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Jan 2008
    Posts
    24
    Rep Power
    124
    Level
    4
    Lv. Percent
    98.66%

    I had the same problem for years, had a nice v shape but void of any mass down the middle.

    Finally cracked it when watching Dorian Yates train in his home gym(Birmingham).

    T-bar rows using a narrow grip palms facing each other.

    Never ever use a weight that you have to heave in any way shape or form.

    Pull the bar up into your lower stomach and pull your shoulder together pinching your middle back, hold in that position for a count of 1 squeeze then lower slowly to a count of three.

    I realised i had just been throwing weight around for years wasting time and effort.

    Some people seem to get away with a lot of momentem but never worked for me.

    Give this a go, i always close my eyes when doing this to get a good muscle connection.

    All the best matey.
  

  
 

Similar Forum Threads

  1. LDL Cholesterol and Muscle Development
    By Torobestia in forum Nutrition / Health
    Replies: 0
    Last Post: 05-17-2011, 01:43 PM
  2. Back-to-back 2 weekers with Epi, question
    By conwict in forum Cycle Info
    Replies: 10
    Last Post: 09-10-2009, 09:44 PM
  3. Question on working Biceps back to back
    By kprimm in forum Training Forum
    Replies: 4
    Last Post: 02-03-2009, 06:14 PM
  4. Pulled Back Muscle
    By MoTiV in forum Exercise Science
    Replies: 24
    Last Post: 09-06-2008, 05:50 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