i have one day a week devoted to my back and it has really come along anyone have any tips to good lifts/reps to do to get in insane ripped??
that will do it, just do chin and pullups not in the machinei dont really care about strength as much as size and ripped as far as my back goes
and i am also refering to just my lats not my lower back...
my current routine is
bent over db rows
barbell underhand pulls
lat pull downs wide
lat pull down underhand grip
reverse flys
row machine type you put plats on and arm acts like a swing..i go this both over/underhand
and lat pull ups
If you want to get "ripped" you need to look at your diet...As far as adding mass to your upper back, close-grip pull-ups and BB bent over rows worked extremely well for me. I used to do just these on Back days, as heavy as possible, adding weight and/or reps each time. I did 16-18 sets in total for Back.i have one day a week devoted to my back and it has really come along anyone have any tips to good lifts/reps to do to get in insane ripped??
Can you do weighted Pull ups? just like everyone else says you need to be doing DEADLIFTS, saying that youre only refering to lats and not lower back is like saying youre only interested in your anterior deltoids not the posterior...i dont really care about strength as much as size and ripped as far as my back goes
and i am also refering to just my lats not my lower back...
my current routine is
bent over db rows
barbell underhand pulls
lat pull downs wide
lat pull down underhand grip
reverse flys
row machine type you put plats on and arm acts like a swing..i go this both over/underhand
and lat pull ups
Do you want to gain more muscle in your back or do you just want to lean up? For the former what you do re training will make a huge difference in whether you make gains or not (as well as eating for it). For the latter it doesn't matter what you do, so long as you're lifting hard and heavy and your diet (KEY point DIET) is correct! (And note that if you do NOT have the muscle there to begin with, even if you get "shredded" you are still not going to look "big").how does that help me?? of course i lift heavy and i push my self very hard just like i am sure everyone else on this site does im just wondering if anyone has a specific back routine that they do with sets and reps that helped them get shredded
Out of this I really agree with the various pullups. There are so many variations. When I first started performing pullups I could 2... YES I said 2...Here is my recipe for a ripped back, works for me.
1) Good genetics
2) Various gripped pull ups
3) Seated cable rows
4) Bent rows
5) One arm dumbell rows
6) Lots of massages from various women, It;s very good to incorporate the confusion principle here, the back muscles will respond better to various female hands
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